There are a few different ways to cope with emotion states like depression and anxiety. “Behavioral activation”, or purposefully engaging in meaningful or enjoyable activities, can improve mood, reconnect one with their sense of who they are (aka “sense of self”), and help focus attention away from distressing or anxiety-provoking situations. Check out this clip that explains more about this coping strategy! I also recommend checking out this great this great book for more on how to use this strategy to counter depression, cope with stress, and get more meaning out of your life.
Welcome back, this is Dr. Matt B with your Emotional Minutes. Today we are going to talk about one more way you can cope with difficult emotions. I have previously covered the benefits of changing your situation if you have control over it. I also introduced two methods for if you do not have control of the situation: cognitive self-talk and emotional acceptance.
Defining Behavioral Activation and why it works
The method for coping with emotions I want to cover today is behavioral activation. Behavioral activation is doing things give you feelings of joy or meaning. These activities should give you a sense of purpose and connect you with your sense of who you are. This can be very useful when experiencing things like depression or feeling down.
For example, if you are a skier, do things that bring you closer to that hobby. This could mean that you go skiing or watch ski videos as a way to really reconnect with those things. The same is true if you enjoy things like knitting, sewing, and crafts. Think up multiple ways to engage in activities you enjoy and find meaning in.
Research has found that when people engage in meaningful activities, it can help boost their mood. Additionally, if they are feeling other negative emotions, like anxiety, evidence shows that it can shift your attention away from the things they are anxious about.
Getting Started
A good way to get started is to find activities that you might enjoy and have them at the ready. This way, if you start to feel nervous or anxious, you have activities set up and ready for use. This is especially important with everything going on because of COVID-19.
Even when you had not planned to do one of the activities, sit down and do it for a half hour. See where it goes. Be able to have those in your back pocket so to speak and pull them out when you need them.
Some people set a schedule to do one of the activities they are enjoy. This may mean they go on a hike once a week, or maybe they garden 3 times a week. Having a schedule makes it more likely you will do the activities.
Benefits of Behavioral Activation in Therapy
Research has found that using both of these methods is a helpful treatment method for depression when guided by a counselor. There is also new research that shows behavioral activation is helpful with prolonged grief as well.
