Using Behavioural Activation to Get Through the Winter Blues
Symptoms of depression can be debilitating for individuals as it takes so much emotional and physical energy away from being able to complete simple daily tasks (such as getting out of bed, washing your hair, making food, etc.). This can also occur for individuals who experience seasonal depression or who’s depression worsens during the winter months. Behavioural activation has been identified as one of the interventions that can help improve these symptoms.
What is Behavioural Activation?
Research has shown that behavioural activation can be effective when treating symptoms of depression. The idea of this intervention focuses on replacing negative or avoidant behaviours (which can intensify symptoms of depression) with rewarding behaviours that increase positive reinforcement and emotions. Essentially, by practicing specific behaviours, people can trigger a positive emotional state, leading them to feel more fulfilled.
How to Practice Behavioural Activation (retrieved from)
Notice how behaviour affects emotions: compare which behaviours make you feel good versus bad
Identify behaviours to increase: pick 1-2 behaviours and set realistic goals to integrate them into your day to day
Minimize or replace unhelpful behaviours: reduce behaviours that make you feel bad
Monitor progress: it’s important to keep track of behavioural changes and how they affect your feelings
Some examples of positive activities you may implement:
Write in a journal
Go for a walk
Do a puzzle
Volunteer
Call a friend
Play a sport
Read a book
play cards
Listen to music
Go for a bike ride
Meditate
Yoga
Go for coffee
Visit friends / family
Remember to hold space for self compassion! Symptoms of depression or SAD (seasonal affect disorder) are debilitating for many and can be challenging to implement new skills, activities, and/or routines. Be kind to yourself and make room for flexibility. If you are looking for extra support around depression, don’t hesitate to reach out to one of our therapists today for a brief consult call to see how we can best support you!