By Dr. Aranda Wingsiong, PhD, C.Psych
There is this misconception that we need to be motivated before we can engage in an activity. But actually, increasing our level of activity even when you do not feel like itis an evidence-based approach for treating depression. This is called Behaviour Activation; and it helps to break the cycle of inactivity > depression > inactivity.
Stressful life events can lead to feelings of sadness and anxiety, which in turn, could lead to urges to stay in bed, withdraw from others, and avoid engaging in your usual hobbies and routines. Short-term, this may allow you to rest and recharge. In the long-term, however, inactivity and avoidance can cause further negative events and reduce opportunities for accruing pleasant experiences. Physical activity can produce chemicals in the brain that elevate your mood, which can promote openness to spend more time with others and find/ rediscover old interests and passions.
So, how do you start using behaviour activation to improve your mood today? You can begin with activity monitoring. Using a calendar, track exactly what you have been doing in the last few days. Make note of how each activity affects your mood (e.g., went outside for a 10-minute walk: 3 out of 5 on happiness; 1=very low, 5=very high). Then, make a list of the activities that helped elevate your mood and the activities that worsened your mood. If you are noticing that you do not have much to add to the calendar, show yourself some compassion and remind yourself that you are now taking the steps to improve your situation. See if you can think back to activities in the past in which you used to find pleasure.
The next step is activity scheduling. The following factors have been shown to improve mood: participating in activities that are consistent with your personal values, activities related to mastery-building, and activities that emphasize positive social connections. Consider the values that are meaningful to you (e.g., physical health, spirituality, growth, adventure, career, education, intimacy). Even if you are not currently working on goals related to these values, pick ones that you “stand for”. You can find values card sortresources online that you can use, including this one. At times when we feel hopeless, it is particularly helpful to engage in activities that make us feel we have a sense of mastery over our environment. Practicing mastery building makes us feel confident, competent, and capable of overcoming challenges. It involves developing a new set of skills (e.g., sport, language, instrument, role at work) by setting a challenging and realistic goal, planning small steps towards the goal, practicing regularly, and gradually increasing difficulty over time.
Next, you want to go back to your calendar and add specific activities that are in line with your personal values, activities that promote a sense of mastery, and (less goal-oriented) activities you find pleasurable. For example, a personal value in friendship may translate to the following: call a friend and talk for 15 minutes, make something for friend, send a funny or encouraging message to a friend. Building mastery could include learning some phrases in a new language, learning to play or sing a new song, applying for a job, drawing in a sketchbook, knitting a scarf, and organizing your room. Pleasurable activities may include painting your nails, flying a kite, and watching a movie. When adding activities, start with three of the easiest activities and specify the date and timeslot you will dedicate to that activity. To promote success, take small steps (e.g., applying for a job might start with creating an outline of past work experiences for your resume) and reward each step you complete. If you do not complete a scheduled activity on your calendar, be sure to track what behaviour you did during that timeslot instead. This will help you adjust your plan for next time. Lastly, be kind to yourself as activity scheduling gets easier with practice!
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Tchompalov, V. (2019). Dog Sleeping. UnSplash. https://unsplash.com/photos/LUEtQLqza7k.