Behavioral Activation and Problem-Solving for Depression
Behavioral activation (BA) schedules activities a person has stopped doing because of depression. Problem-solving breaks a current challenge into steps the person can take.
THE IDEA
Behavioral Activation (BA)
- BA involves identifying activities you used to enjoy and scheduling time in which to do them.
- You may feel resistance when trying BA. Start with a small, scheduled activity rather than waiting to feel motivated.
Problem-Solving
- Problem-solving identifies a specific challenge, breaks it into smaller parts, and helps you decide what to do next.
When to use it
A student feeling depressed and unmotivated to study uses BA to schedule short study sessions and gradually increase time.
Someone dealing with job loss uses problem-solving to identify steps for job searching and skill improvement.
A person with social anxiety uses BA to schedule social outings despite discomfort, gradually reducing avoidance.
A caregiver overwhelmed by responsibilities uses problem-solving to delegate tasks and set priorities, reducing feelings of helplessness.
FROM THEORY TO EVERYDAY LIFE
In practice
Behavioral Activation in Practice
A person who used to enjoy painting but has stopped due to depression schedules 30 minutes every evening to paint, even if they don't feel like it initially. Over time, this re-engagement with a valued activity may help lift their mood.
Problem-Solving for Financial Stress
Someone overwhelmed by debt breaks down the problem into smaller steps: listing all debts, researching consolidation options, and creating a repayment plan. The plan gives them specific actions to take instead of facing the debt as one overwhelming problem.
A MOMENT TO REFLECT
Put it to work.
What activities did you once enjoy that you have stopped doing? How can you schedule them into your week?
What is one current challenge you are facing? Break it down into smaller, manageable problems.
When you feel resistance to an activity, what smaller version could you try?
CONTINUE THE CONVERSATION
Source texts
- Thinking in Systems and Mental Models Think Like a Super Thinker (Dawson, Marcus P)