Behavioural activation and depression – how does it work to lift your mood? Simply put, it’s an effective way that has you doing things you love and enjoy.
Explore how it works and why it’s great for overcoming depression in teenagers.
What Is Behavioural Activation?
Typically, when you are experiencing low moods or depression you tend to stop doing fun stuff. behavioural activation is a type of therapy that gradually gets you back into activities that you love, enjoy, and find meaningful, which can in turn make you feel better.
The Vicious Cycle of Depression In Teenagers and Low Mood
Depression can impact your life in many ways, creating a vicious cycle.
Here are some of the signs and symptoms of teenage depression:
- You might be experiencing mood swings
- Feeling super down, angry, depleted, or just numb
- Getting out of bed can feel like a huge task because depression and low mood are known to drain one’s energy
The last point is related to why many teenagers who struggle with depression and mood disorders tend to stop doing things they love and enjoy such as going out, hanging out with friends, or playing sports.
Avoiding things you used to find fun and enjoyable makes you feel even more down and allows your minds to focus on negative thoughts, which in turn leads to more negative feelings and lower mood.
Behavioural Activation And Depression: Breaking The Cycle
Behavioural activation is like a secret weapon against depression. It encourages you to start with small, enjoyable activities. Even if you don’t feel like it, just starting can make a big difference.
As you start doing more, you’ll begin to feel better. It’s like a snowball effect – the more you do, the better you feel. By re-engaging in activities you love, you start to break the cycle of negative thoughts and feelings.
Setting and achieving small goals can boost your confidence and motivation.
How Behavioural Activation Works To Overcome Depression
- Start Small: behavioural activation encourages you to do small, meaningful, enjoyable activities. Even if you don’t feel like it, just starting can make a big difference in your mood and can even boost your energy levels.
- Build Momentum: As you start doing more, you’ll begin to feel better. It’s like a snowball effect – the more you do, the better you feel.
- Reconnect with Joy: By re-engaging in activities you love, you start to break the cycle of negative thoughts and feelings.
- Feel Accomplished: Setting and achieving small goals can boost your confidence and motivation.
Behavioural Activation is not about scheduling random activities, but rather it focuses on doing “more of what matters to you”. Early in the treatment, therapists will start exploring what you find meaningful and aligns with your own values.
Related: How To Break Your Bad Behaviours
What Really Matters To You?
This question is intriguing for many teenagers because adolescence is a time of developing and figuring out one’s values, identity, and sense of self. Understanding what really matters to you will help inform your decisions about relationships, education, work, and social activities.
While some teenagers find it easy to talk about their values and have clear views on what matters to them, others need a little bit of help identifying their values.
That’s why therapists may use techniques such as activity logs to track enjoyable activities and achievements. These logs provide clues about what might matter to you and uses it as a tool to break out of your low mood.
Related: How Values Improve Grounding, Resilience And Stability
Three Key Areas To Focus On
One way a therapist can help you figure out what’s important to you is to direct your focus toward three key areas, namely: ‘Me’, ‘The Bigger Picture’, and ‘Other People’. Under each area, there are a few subcategories that might be of interest to you.
For example, under ‘Me’, you might see subcategories for Health, Hobbies, and Self-care. These prompts can help spark ideas and discussions with your therapist and help you discover your values.
Start Living A Happier, More Fulfilling Life
We’ve explored behavioural activation and depression, and ways it can be used to overcome it. By taking small steps and focusing on activities that matter to you, you can break free from the cycle of depression and low mood.
Behavioural activation is a simple yet powerful tool that can help you reconnect with joy and feel more accomplished. So, start today – find what matters to you and take that first step towards a happier, more fulfilling life.
Want to learn more about behavioural activation and depression? For more tips and support please get in touch with the Rebound Total Health team today!