When you suffer from depression, you sometimes now not feel like doing belongings you used to enjoy. And the less you do, the more depressed you may change into. A treatment called behavioral activation (BA) goals to stop the downward spiral and show you how to feel higher.
BA is a type of talk therapy for depression and other mood disorders. A therapist will show you how to select, plan, and persist with activities that you just enjoy, might find useful, or meaningful. As you step by step add more activities to your schedule, your mood and energy may improve.
Research suggests that behavioral activation could also be just as effective as antidepressants, even in individuals with severe depression.
BA comes from one other variety of talk therapy: cognitive behavioral therapy (CBT). CBT teaches you the way to manage negative thoughts, while BA focuses on changing your actions. One study suggests they’re equally effective for depression and that behavioral activation is cheaper.
You may have between eight and 24 weekly therapy sessions. The exact number depends, amongst other things, on how severe your depression is and the way much progress you make with treatment.
After you meet your therapist for the primary time and discuss with her or him about your depression, he or she is going to ask you to maintain a every day log of your activities. You simply write down what you do and the way you are feeling for every hour of the day. Your therapist may ask you to rate how you feel on a scale of 0 to 10, with 0 being the worst and 10 being one of the best.
The activity log helps you and your therapist discover activities and situations that make you are feeling good and people who don't make you are feeling good. There can also be indications that it’s possible you’ll be avoiding certain things that could possibly be good for you, equivalent to on the lookout for a more fulfilling job, paying bills, or socializing with friends.
Your therapist will then use this information to create a plan specifically for you. They show you how to:
- Choose and plan mood-boosting activities.
- Set goals that motivate you to attain them.
- Learn recent skills that might increase your probabilities of success, equivalent to leisure techniques or communication suggestions.
- Break larger activities into smaller, manageable parts.
- Recognize habits that could possibly be affecting your mood.
As you step by step start doing more activities, you’ll keep track of how you are feeling. Your therapist may again ask you to rate your moods on a scale of 0 to 10.
Everyone is different. Your therapist will offer you tailored suggestions. You can pick from activities that belong to some or all of those groups:
Healthy habits. These are lifestyle changes that improve your physical and mental health. Some examples are:
- Train more
- Eat healthier
- Getting enough sleep
Pleasant experiences. These are hobbies or interests that make you pleased. This could include things like:
- Arts and crafts
- Get out into nature
- Dance
- Cook
- martial arts
Social activities. This includes spending quality time with people you care about or establishing recent contacts. Some examples are:
- Phone call or video chat with a loved one
- Email a friend
- Game night together with your family
- Help someone who needs help
Championship activities. These show you how to feel productive, construct skills or provide you with a way of accomplishment. These could include:
- Completion of labor or school tasks
- Tackle home improvement projects
- Read a brand new book
- Improving personal hygiene
Once you’ve gotten accomplished all your sessions, it is best to have a routine of wellness activities and healthy habits that may show you how to proceed to administer your depression and achieve other goals in your life. Your therapist will provide you with an motion plan that outlines what to do if you’ve gotten difficulty maintaining together with your activities and your depression recurs.
After completing the BA, it's common to have occasional slip-ups where you skip or forget an activity. Nobody is ideal – the secret is to get back heading in the right direction as quickly as possible.
Your therapist should give you follow-up sessions after your treatment ends. This is a chance so that you can discuss how things are going and work on any challenges or issues you will have had.