Behavioural Activation - Deepstash

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The Problem with Coping Skills

Behavioural Activation

This is a method that makes us forcibly do pleasurable and meaningful activities to deliberately feel better, something that can help with depression.

Initially, the person who is suffering may feel worse about the activity he is being forced to do, but once the initial resistance is overcome the person feels better.

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Grumpiness
Grumpiness

Grumpiness can be defined as a bad mood that tends to last from several hours to a few days.

What we can not really explain is why we are grumpy: there is usually no reason which we ca...

What causes grumpiness

Grumpiness can be caused by many factors, among which:

  • An unfulfilled psychological need: one way to avoid this is by clearly expressing your needs and, eventually, taking some actions in order to accomplish them.
  • An unrealistic high expectation: make sure you check your expectations on a regular basis, so you can always have realistic and achievable ones.
  • The lack of self-compassion: if you have a negative attitude towards yourself, you are most likely going to feel at least grumpy.
Meta-grumpiness

Meta-grumpiness can be explained as the fact of being grumpy because you are grumpy.

Once you have noticed that you are feeling grumpy, this makes you feel even more grumpy, as you tend to become critical of yourself being grumpy.

Emotional Regulation

It means having the skills to control your behavior, emotions and thoughts in the pursuit of long-term goals.

Emotional regulation skills enable us to live a healthy and well-bala...

Applying The Power Of Choice

You have to recognize that you have the choice in how you react to situations.

This will empower you to work with the challenges that you face in your life: you'll have clarity, focus and a purpose.

The STOPP Technique

... to control your emotions:

  • S – Stop
  • T – Take A Breath
  • O – Observe – your thoughts and feelings
  • P- Pull Back – put in some perspective – what is the bigger picture?
  • P – Practice What Works – Proceed – what is the best thing to do right now?
Reach out and stay connected

You may feel too exhausted to talk, ashamed at your situation, or guilty for neglecting certain relationships. But this is just the depression talking

Staying connected to ot...

How to reach out for support
  • Look for support from people who make you feel safe and cared for. They just need to be a good listener.
  • Make face-time a priority. Talking to someone face to face about how you feel can play a big role in relieving depression.
  • Try to keep up with social activities even if you don’t feel like it. 
  • Find ways to support others. 
  • Caring for a pet can get you outside of yourself and give you a sense of being needed.
  • Join a support group for depression. 
Do things that make you feel good

Do things that relax and energize you. This includes following a healthy lifestyle, learning how to better manage stress, setting limits on what you’re able to do, and scheduling fun activities into your day.

Even if your depression doesn’t lift immediately, you’ll gradually feel more upbeat and energetic as you make time for fun activities.