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How Behavioral Activation Works: Coping Strategy Depressed Anxious
How Behavioral Activation Works: Coping Strategy Depressed Anxious
Behavioral activation is a basic coping strategy, as well as a short-term treatment, that can have a
tremendous effect on your mood. When you feel depressed or anxious, you may be less likely to
do the things you enjoy or avoid other potentially pleasurable activities.
The consequences of this are often a worsening of mood, feeling more detached from others, and
an increase in anxiety. In addition, as you feel more and more isolated, you may begin to be at
risk for depression.
Come up with specific activities where you can measure your progress. That is, can you quickly
determine whether or not you have accomplished a task? If the answer is "no," then the activity
you identified is likely too vague.
For example, let's say that you came up with the activity, "Get organized." What does this mean?
What do you want to organize?
If you organize your bills, does this mean that you have accomplished this task, or is there more
to organize? Instead, you may want to come up with the activity, "Organize my kitchen." This is
an activity that is specific and its completion can easily be measured. When activities are specific
and measurable, it can give you more direction in doing behavioral activation.
You also don't want behavioral activation to become boring. Mix it up when it comes to the
activities that you choose. Come up with a variety of activities across a number of different life
areas, such as work, relationships, personal care, and family/friends.
The more variety you have, the more balanced your life will become and the more likely your
motivation to continue to use behavioral activation as a coping strategy for your PTSD and
depression will continue.
Enlist the Support of Others
If you're finding that it's difficult to be motivated when it comes to behavioral activation, ask
others for support. Establish a contract with a friend or family member. Let him or her know
about your activities and what you would like to accomplish during the week.
Your friend or family member can then help you accomplish that activity or check in with you
during the week to see how your progress is going. He or she can also serve as a cheerleader for
you, increasing your motivation.
Get Support From the Best Online Help Resources for Depression
Be Mindful
Even when people are active and engaging in pleasurable activities, they can still exhibit
avoidance behaviors. They may be stuck in their heads, worrying, or ruminating about the past.
This is going to make it difficult to connect with the positive aspects of engaging in a meaningful
activity.
Being mindful and present when you're engaging in behavioral activation can ensure that you
fully experience and engage in your chosen activities.
Therefore, it's important to set reasonable goals and take things slow. Start off with just a few
activities and from there, slowly build up the number of activities you engage in each week.
Even engaging in a small number of activities can have a big impact on your mood.
Finally, remember to reward yourself for the progress that you make. Recognize your
accomplishments. Doing so can increase your motivation to keep moving forward, especially
during those times when your mood is down.
With one step at a time, you can use behavioral activation to build a more meaningful and
fulfilling life.
References
https://www.verywellmind.com/increasing-the-effectiveness-of-behavioral-activation-2797597