The Power of Behavioral Activation

Do you feel stuck in a cycle of low energy, lost motivation, and diminished joy? Depression, loneliness, and midlife malaise can leave you feeling exhausted and indifferent, causing you to withdraw from activities and isolate from others, which only deepens the cycle and makes everything harder. To break this pattern, one effective strategy is Behavioral Activation (BA), which focuses on taking small, purposeful actions to re-engage with life and interrupt the cycle. By understanding the principles of BA, you will learn how to get up, get moving, and feel better.

“Great things are not done by impulse, but by a series of small things brought together.” Vincent van Gogh

What is Behavioral Activation?

Behavioral Activation (BA) is a well-established, empirically supported strategy that helps improve mood by promoting positive engagement and disrupting negative patterns. BA works by reducing avoidance, isolation, and rumination, while encouraging participation in routine, enjoyable, and valued activities, as described below:

• Routine Activities

These are necessary tasks that support health and quality of life, even if they aren’t enjoyable – because Self-Care Doesn’t Always Feel Good. When we’re depressed, we often lack the motivation and energy to engage in the usual routines that are good for us, which can worsen symptoms. Re-establishing a consistent schedule of routine activities is a key step toward improving mood and enhancing overall well-being.

Examples: Showering, brushing teeth, doing laundry, washing the dishes, taking medications, paying bills, eating regular meals, and maintaining a regular sleep schedule.

• Enjoyable Activities

These are activities that were once enjoyable, or that you currently enjoy, or that you believe you might enjoy. Another way to view them is that they are activities that help alleviate discomfort.

Examples: Reading, writing, listening to music, arts and crafts, photography, taking a walk, hiking, practicing yoga, gardening, playing a sport, playing an instrument, talking to a friend, volunteering, attending local events or performances, listening to a podcast, organizing a space, playing a board game, taking a course, or exploring a new language or skill.

• Valued Activities

These activities support a fulfilling life by aligning with what matters most to you because Your Values Matter. Some of these valued activities are enjoyable, while others provide a sense of accomplishment, even if they aren’t inherently enjoyable.

Examples: Spending quality time with family or friends, exercising regularly, eating nourishing meals, mentoring or supporting colleagues, volunteering in your field, practicing gratitude or reflection, contributing to causes that you care about, exploring nature, or traveling.

Benefits of Behavioral Activation

• Breaking the Avoidance Cycle

Engaging in small activities helps reduce avoidance that reinforces negative feelings.

• Increased Sense of Accomplishment

Completing previously avoided tasks builds confidence and combats helplessness.

• Improved Mood

Small steps can lead to a ripple effect, boosting energy and motivation.

• Reconnection with Values and Joy

Focusing on meaningful enjoyable activities helps reconnect with a sense of purpose and meaning.

What if I Need More Support?                                                  

Change doesn’t happen all at once, but by taking small intentional steps towards joy and purpose, you can create a more fulfilling life. Identify one small activity that you can start today and schedule it into your day! Remember that consistency is key. If engaging in BA feels challenging to do on your own, a member of our talented team is here to help. Together, you and your San Diego psychologist at Therapy Changes will reconnect with your core values and cultivate a renewed sense of meaning and purpose in your life. Contact Us today to learn more about how therapy can help and to schedule an appointment.

Photo by Roxanne Desgagnés on Unsplash