Behavioural Activation
When one feels depressed and anxious, it saps a person’s energy to do just
about anything—even activities they enjoy. However, even a little bit of activity
can help stop this cycle.
1. Choose activities you are likely to complete.
Exercise: walk, go for a bike ride, weightlift, follow an exercise video, swim,
practice yoga
Socialize: call or text a friend, organize a group dinner, visit family, join a club /
group
Responsibilities: cleaning / housework, pay bills, professional development,
homework
Hobbies: sports, gardening, drawing, playing music, hiking, playing with a pet,
cooking
Personal care: dress up, get a haircut, prepare a healthy meal, tend to spiritual
needs
2. Practice your chosen activities. Use the following tips to improve
consistency.
Start small: If needed, break activities into smaller pieces. Some activity is better
than none.
Make a plan: Set an alarm as a reminder, or tie an activity to something you
already do. For example, practice a hobby immediately after dinner every day.
Bring a friend: Including a friend will increase your commitment and make things
more fun.
Social Support
Social isolation is a common symptom of depression. Related issues—such as
fatigue, lowered self- esteem, and anxiety—exacerbate this problem. Resisting
social isolation, and instead leaning on social support, can improve resilience to
stress and depression.
Lean on your existing relationships. Make it a priority to socialize with friends or
family every day. If this is proving difficult, or if no one is nearby, plan times to
interact remotely. Try cooking together on a video call, playing a game together,
or sharing a coffee over the phone.
Say “yes” to socializing. Depression makes it tempting to stay home, isolated
from friends and family. Make a habit of saying “yes” to social opportunities,
even when you’re tempted to stay in.
Join a support group. Support groups let you connect with others who are dealing
with issues similar to yours. You’ll benefit from sharing and receiving advice and
support.
Three Good Things
Negative thinking is a defining feature of depression. Positive experiences are
minimized, while negative experiences are magnified. Gratitude helps combat
this tendency by shifting focus toward positive experiences, rather than negative
ones.
Write about three positive experiences from your day. These experiences can be
small (“The weather was perfect when I walked to work”) or big (“I got a
promotion at work”).
Choose one of the following questions to answer about each of the three good
things:
Why did this happen?
Why was this good thing meaningful?
How can I experience more of this good thing?
Repeat this exercise every day for 1 week.
Mindfulness
One way to practice mindfulness is through meditation. During mindfulness
meditation, you will simply sit and focus your attention on the sensation of
breathing. By focusing on your breathing, you will put yourself in the here-and-
now.
Time and Place
Find a quiet, comfortable place where you can practice mindfulness for 15 to 30
minutes every day. Frequent and consistent practice leads to the best results,
but some practice is better than none.
Posture
Sit in a chair or lie down in a comfortable position. Close your eyes or let your
gaze soften. Let your head, shoulders, arms, and legs relax. Adjust your posture
whenever you feel uncomfortable.
Awareness of Breath
Focus on your breathing. Notice the sensation of the air as it travels in through
your nose and out through your mouth. Notice the gentle rise and fall of your
belly.
Wandering Mind
During meditation, it’s normal for the mind to wander. When this happens, gently
turn your attention back to your breathing. You may need to do this frequently
throughout your practice.
