One of my Favorite Tools for Managing Depression
When you’re dealing with depression, everyday tasks can seriously feel like climbing a mountain. Getting out of bed, taking a shower, or answering a text might seem impossible. That’s where behavioral activation comes in—an extremely simple concept but one of my favorite research-backed techniques for managing depression symptoms.
What Is Behavioral Activation?
Behavioral activation (BA) is a strategy used in therapy, especially in cognitive behavioral therapy (CBT), to help people gradually re-engage with activities that bring a sense of pleasure or purpose. The idea is this: depression often leads us to stop doing things we enjoy or value. That inactivity feeds the depression, creating a vicious cycle. BA helps break that cycle.
How Does It Work?
Instead of waiting to feel motivated, BA encourages you to act first. That action—however small—can lead to a sense of accomplishment or enjoyment, which can improve your mood. In turn, that better mood makes it easier to do more. It’s a “feel better by doing” approach.
Here’s how you might use it:
Step 1: Identify activities you used to enjoy or that align with your values (e.g., walking the dog, calling a friend, cooking a meal).
Step 2: Choose one small, specific activity to try—something manageable.
Step 3: Schedule it and do it, even if you don’t feel like it.
Step 4: Pay attention to how you feel afterward. You might be surprised by a small lift in mood.
I know this may sound oversimplified. But the idea is to just TAKE ACTION. It’s okay if it’s messy action, it’s okay if you can only take action for a few minutes before getting back into bed. Just focusing on acting. I encouraged my clients to count down from 5 and then just “go through the motions,” even if you feel like you’re dragging yourself through it. Be curious about what comes up.
What the Research Says
Studies have shown that behavioral activation can be just as effective as medication or full CBT for treating depression—especially mild to moderate forms. One large review in The Lancet (2016) even found that BA can work as well as more complex therapies, and it’s often easier to learn.
So next time you feel stuck, ask yourself: What’s one small thing I can do today that might help me feel a little more like me? Then push yourself through the action, even if it feels really hard. You can do it!
If you are ready to manage your depression or other mental health concerns, reach out to me at eada@morningbirdtherapy.com to schedule a free consultation today!