Who is it suitable for?
Behavioural Activation (BA) is an evidence-based approach suitable for people experiencing depression or anxiety. It can help those who find themselves feeling stuck or unmotivated, with difficulties engaging in daily activities.
Is it a standalone form of therapy?
Yes, behavioural activation is often used on its own as a structured, practical therapy that improves mood and reduces anxiety. At times, it may also be combined with other approaches like Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Dialectical Behaviour Therapy (DBT), depending on individual’s needs. Our clinical psychologists, psychiatrists, and therapists are all skilled in using this method to help improve mood and reduce anxiety.
How does Behavioural Activation help with my condition?
Our emotions, thoughts, and actions are often closely linked. When we feel depressed, it can feel like being in a “deep dark hole,” where we may lose interest in activities we once enjoyed and begin to withdraw from the world. This withdrawal can cause a buildup of tasks, which worsens our emotions and gives us more time to dwell on difficult thoughts.
Research shows that gradually increasing activity—whether through routine activities, enjoyable tasks, or daily chores—can break this negative cycle, influencing and improving our emotions and thoughts.
What happens during the session?
Track Current Activities: You’ll start by reviewing your daily routine to understand which activities you’re doing regularly.
Set Activity Goals: Together, you’ll identify activities across three categories: routine (e.g., calling a loved one), pleasurable (e.g., walking in a park), and necessary (e.g., paying bills). These will be ranked by difficulty—easy, moderate, or challenging.
Start Small: You’ll begin by reintroducing easier tasks into your routine, building confidence and momentum as you progress. Keeping a diary of your activities helps track progress, and your therapist will check in regularly to support you with any challenges that arise.
It feels hard to start!
In the beginning, completing even one activity may feel exhausting. Try not to give up; as your stamina builds over time, it will feel easier. Avoid overdoing it in the first few days, like attempting a vigorous run, which can lead to burnout. Instead, go slow and steady.
How long does it take to work?
You may start noticing improvements in mood and anxiety after a few weeks, often with gradual progress. You’ll likely have both “good days” and “bad days” when following the plan. The key is not to give up—small, consistent steps can make a big difference.
How can I improve my chance of success with Behavioural Activation?
Including friends or family in your activities can add motivation and support. Sometimes, sharing that you’re beginning a behavioural therapy program helps you feel more committed. Start with the easier activities, keep them short, and spread them out over the week.
Can exercise be a part of this?
Yes, definitely! Exercise is a highly effective activity to reintegrate into your life. Evidence shows that about 30 minutes of exercise, two to three times a week, can improve mild depression.
EMBARK ON YOUR RECOVERY JOURNEY
Many people have improved from depression and anxiety through behavioural activation—and so can you. Take the first step today by contacting us to book an appointment. We are here to work with you on your journey to recovery.
