My psychology students and I recently learned about behavioral activation, a cognitive-behavioral intervention aimed at increasing activities that stimulate positive emotions. When you are struggling with depression, it is normal to become withdrawn and lethargic, which starts to become reinforcing as taking initiative and engaging in activities becomes more and more daunting. In behavioral activation, the focus is on identifying positive activities and putting them on the calendar, even if you don’t really feel like it. The aim is to unlock a positive upward spiral as you begin to engage with the world, see people, feel more positively, and increase your energy and interest in doing things.
We talked about three categories of activities that you might consider adding to your calendar (some activities will hit more than one category):
Pleasure – activities you simply enjoy. Students suggested going for a walk, reading, listening to music, having a long phone call with a friend, going out to lunch with a friend, pottery painting, playing a musical instrument.
Mastery – activities that give you a sense of accomplishment. Some suggestions were decluttering a drawer, learning how to bake sourdough, learning an instrument or a song on an instrument, practicing a new language, training for a 5k, taking a new type of exercise class.
Values – activities that help you actualize your values, what is personally meaningful to you. Activities might include volunteering, spending time with family, learning about a new topic or preparing a healthy meal for yourself.
The important thing is to identify concrete activities and to put them on your calendar – so you know what you are going to do, when, how, and with whom (if anyone). I reminded my students (who are mostly in that post-seminary go-mode) that it is very important to do things on a regular basis that make you feel good. I will always stand by that statement! The things can be small and ordinary and inexpensive but they should be intentional and a priority. This is not just an intervention for depression but a way to build wellbeing and resilience.
Pleasure, mastery, values – a quick way to think about positive activities you can put on your calendar.
(Photo credit: Towfiqu Barbhuiya/Pexels)
