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The Lazy Way To An Awesome Life

Behavioral Activation Therapy - BAT

The idea behind BAT is that we have to do happy to feel happy. Instead of our mood changing what we do, we need to change what we do to fix our mood. The first principle of BAT is to change what you do. Engage in the right activities and positive feelings will follow.

We can't wait until we feel better before we act. Emotions perpetuate themselves. We have to move now and break the cycle of our feelings. This is how we grab hold of happiness.

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The Lazy Way To An Awesome Life

The Lazy Way To An Awesome Life

https://www.bakadesuyo.com/2020/08/lazy-way-to-an-awesome-life/

bakadesuyo.com

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Key Ideas

Craving for normalcy

With all the 2020 events, we all want life to be normal again. While we are starting to adjust to the new normal, many of us are not adjusting in a good way. We let go of positive routines and replace them with bad habits and activities.

We engage in fewer rewarding activities, ponder on stresses we can do nothing about, don't see friends frequently, and replace good habits with behaviors that keep us stuck. We are also unconsciously pausing our life and trying to wait this out.

Behavioral Activation Therapy - BAT

The idea behind BAT is that we have to do happy to feel happy. Instead of our mood changing what we do, we need to change what we do to fix our mood. The first principle of BAT is to change what you do. Engage in the right activities and positive feelings will follow.

We can't wait until we feel better before we act. Emotions perpetuate themselves. We have to move now and break the cycle of our feelings. This is how we grab hold of happiness.

The Balance Between Leisure And Mistery

  • Pleasure is vital, but we want the kind that will last and not leave you even more stressed than before you started. We're looking for a deeper satisfaction that comes from truly meaningful activities like relationships, exercise, and reading.
  • Mastery can be thought of as a feeling of accomplishment. Progress in goals that are meaningful to you, whether it pays the bills or not.

Create a balance between leisure activities and mastery.

Use Your Values To Define Your Goals

Values are ongoing (staying fit). Goals can be achieved (go running today). When you prioritize your values, your goals will not be in conflict with one another.

Goals should be challenging, but possible. Make them specific and measurable. Frame your goals in a positive way that will provide positive reinforcement.

Schedule Your Pleasure And Mastery

Don't allow your mood to define when you will do something. When we choose in the moment, we often choose badly, especially in stressful times.

Note the results of your actions and revise accordingly. Don't allow your mood to dictate your actions. You came up with the rules. You're telling you what to do.

SIMILAR ARTICLES & IDEAS:

Behavior is contagious

Context is the most powerful catalyst for changing your life. And the persons you associate with often determine the type of person you become. 

For people who want improved he...

Making friends = Making happiness

Time spent making friends has a higher happiness Return on Investment than time spent making money.

Also, introduce friends to friends. Friends becoming happy increases your chance of happiness by 45%. Keeping the network happy protects you against unhappiness.

Friends are family

A few studies looked at the genetic similarity between friends and found that on a very deep level you resemble your friends genetically. 

What this means is that, basically, your friends are kin that you choose.

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The 2 Models of Human Development
  • The 'Surrender Yourself' model dials up your levels of happiness as you progress from your basic needs (like food and good health) towards your achievements like recognized success, or ...
Self-Actualization

It implies acknowledging and respecting the sacredness and uniqueness of each kind of person. Self-Actualization also necessitates full access to information, full knowledge of the truth, and being able to choose without fear or social pressure.

The one thing left out of this theory is social psychology, as all the needs of a human being cannot be understood in isolation and social conditions are also necessary for personal growth.

Self-Transcendence

It involves advancing a cause greater and beyond the self, experiencing a drastic shift in perspective, beyond the confines of the self through the highest level of experience.

Self-transcenders have a completely selfless value system and are leaning towards serving humanity, with an eventual goal of transcending their ego.

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The Learning Zone

Its purpose is to absorb everything we can to improve.

Setting aside time every week to learn, and to improve, is the most reliable way to move from your current state to your ...

The Performance Zone

It is where we intentionally apply what we have learned, and we work towards mastery.

Achieve Peak Performance

  • Take care of your health (physically and mentally), to ensure your mind and body are ready for growth.
  • Manage your emotions in a constructive way. Unresolved anger, resentment, fear, and contempt create tremendous barriers to personal and professional progress.
  • Building something new is always challenging, but should rarely be painful. Realizing we are miserable or unhappy is the first step to change.

Self-Control Components

Self-control has two components:

  • Our ability to resist temptations
  • Our ability to exercise control over our behaviour and emotions.
  • ...
Self Control and Eating Healthy

While it’s obvious we need to exhibit a certain amount of self-control while choosing what we put in our bodies, that is not the whole story.

If we educate our bodies and learn about nutrition, longevity and how our individual bodies function, we could be eating a lot healthier.

The Pleasures Of Life

There is a lot of stuff available for us to do that makes us feel better instantly. Watching TV, going to the beach, drinking alcohol, smoking, and almost every other activity that seems pleasurable to us, giving us temporary pleasure in a jiffy. When we keep doing that, the long term effects are bad, and we feel older, weaker, sicker, while not having any achievement in our lives.

This is a natural process of a slow movement towards disorder, is also the second law of thermodynamics, called Entropy.

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Mihaly Csikszentmihalyi

“Few things are sadder than encountering a person who knows exactly what he should do, yet cannot muster enough en..."

Mihaly Csikszentmihalyi
Intense focus

It happens only when:

  • You define your goals clearly 
  • You have the capacity to complete the tasks necessary to achieve them.
You can't blame technology

While endless scrolling on your phone is a symptom of the problem, it is not the root cause of why you find it hard to focus.

To learn how to focus, you must adopt new skills as well as understand the most common causes of distraction.

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Why you need to define your values
Your values are the things that you believe are important in the way you live and work.

They (should) determine your priorities, and, deep down, they're probably the measures you use to tell ...

Defining Your Values
  1. Identify the times when you were happiest. 
  2. Identify the times when you were most proud. 
  3. Identify the times when you were most fulfilled and satisfied. 
  4. Determine your top values, based on your experiences of happiness, pride, and fulfillment. 
  5. Prioritize your top values.

  6. Reaffirm your values. 

Action has the power to improve our low mood
Action has the power to improve our low mood

We normally think our mind makes our body get into action, but the reverse is also true: Action has the power to improve our low mood.

When one is down in the dumps, even s...

The Depression Cycle

Depression can be distilled down into a problematic cycle due to reduced activity and low mood: when there is less activity, the person becomes withdrawn or isolated, and new opportunities become less likely, leading to a downward spiral.

Prolonged isolation and inactivity make previously enjoyable activities challenging or unappealing, making people withdraw further.

Behavioural Activation

The Behavioral Theory states that positive reinforcement acts as oxygen for the body/mind/soul, and makes the person break the cycle of negativity and depression.

The depression cycle of inactivity can be broken by Behavioural Activation which is an effective depression therapy in psychology. The depressed people are made to engage in activities they have stopped doing or are reluctant to do now.

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Exhausting icebreakers

Now with our social life in quarantine, calling a friend on a whim feels normal.

“How are you holding up?” Or, “How is quarantine treating you?” Or, “You guys ready to kill each other ye...

How you can stay social

Instead of triggering more anxiety by rehashing your quarantine situations, think about what you can do to make your friends feel good and how to be there for them from a distance.

Tell them they matter to you and that you miss them. Then keep the conversation focused on things that make you both feel good.

Conversation suggestions
  • What’s something that made you smile or laugh this week?
  • What was the highlight of your day or week?
  • What have you been watching recently?
  • Have you read any good books or articles?
  • What’s your favorite podcast right now?
  • What have you been enjoying about working from home?
  • What have you been cooking?
  • Have you ordered out from any good restaurants lately?
  • What is making you feel most productive right now?
  • What is making you feel most at peace right now?
  • Have you found any fun ways to be creative?
  • What’s the most absurd thing you’ve seen on social media recently?
  • Where are you finding a sense of purpose right now?
  • What hobbies are you leaning into?
  • What are you doing to relax?

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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.

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Why You Should Take Breaks
Why You Should Take Breaks
  • “Movement breaks” are essential for your physical and emotional health. A 5-minute walkabout break every hour can improve your health and well-being.
  • Breaks can prevent ...
When Not to Take a Break

When you are in a state of “flow” it is not good to take a break.

“Flow” is characterized by complete absorption in the task, seemingly effortless concentration, and pleasure in the task itself.

Good Breaks

A “good break” will give that goal-oriented Prefrontal Cortex of yours a good rest by switching brain activity to another area.

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