14 April 2014

Activating your Behaviour

When feeling depressed symptoms such as tiredness, decreased motivation, indecisiveness and loss of interest in previously en joyed activities can lead to inactivity, which often reinforces feeling depressed in the first place. It is also common when feeling depressed to neglect everyday responsibilities and tasks at school, work or home and as result ‘to do lists’ pile up and become more and more overwhelming, and more likely to be avoided. This pattern also reinforces feeling depressed and hopeless.

Behaviour Activation Theory explains this pattern well, suggesting that as individuals become more depressed, they tend to engage in increasing avoidance and isolation, which then maintains or worsens their symptoms. Behaviour Activation is also consistent with Acceptance and Commitment Therapy (ACT) which suggests that mood improves when individuals identify and engage more in activities that they used to value and/or enjoy.  When people stop doing the things they used to enjoy (such as hobbies or socialising with friends) or that need to be done (such as study or work) there is less pleasure in life and less to look forward to and it makes sense that this then helps to maintain feeling down.

So, what is Behaviour Activation? Behaviour Activation literally means getting yourself to engage in the activities that you used to enjoy, value or that need to be done. In the beginning this can be really, really challenging, especially when you may have a whole range of negative, unhelpful thoughts giving you piles of reasons to avoid doing these activities.  A common mistake that people often make is trying to do too much too quickly. The idea is to start with easy, small steps. When people set goals too high, they often end up not following through and then becoming disappointed in themselves and feel even more depressed. Rather, it is important to set goals that are achievable and then slowly build up to larger tasks. It has also been found to be easier to follow through with goals if they are set for a specific period of time! It’s also important to remember that it’s not what you do or how long you do it for but simply the fact that you are doing something and therefore not buying into the cycle of avoidance that keeps you feeling depressed.

When you are planning to start increasing your activity levels it is important to include a range of activities that that result in positive feelings such as a sense of purpose, fun and achievement. Doing activities that help you feel more on top of your “to do list” such as paying bills or cleaning your room can give you a sense of satisfaction and to help you feel like you are starting to get back on top of things, so they are just as important as the fun activities. Remember in the beginning it may not feel fun or lead to positive emotions, but in the long term, the more you engage in valued activities the more your mood will improve.

Written by Dr Jessica Klug, Clinical Psychologist Mindright