Behavioral Activation for Mood Management
When individuals experience low mood and depression, one of the most common behavioral tendencies across the age span is to withdraw from others and activities. As such, one of our most effective evidence-based tools in cognitive behavioral therapy for treating depression is behavioral activation. Essentially, we want to find ways to re-engage with tasks and activities that are likely to provide opportunities for experiencing a more positive mood. One of the specific behavioral activation tools I’ve used with clients and adapted over the years is a model using the acronym BASE that highlights four specific domains of well-being that can be particularly beneficial to address.
The B in BASE stands for Body Care, and this domain refers to the multitude of ways we can take care of ourselves physically in order to also affect emotional change. I typically discuss healthy sleep habits and sleep hygiene, getting good nutrition, and exercise as the three main components of this area. Exercise in particular is known to release endorphins in the brain that act as natural mood enhancers, offering at least a brief respite from depressive symptoms. Sleep and appetite are also often impacted by depression, so working to improve consistency and restore baseline habits in these areas can be a powerful antidote to worsening mood.
The A in this model stands for Achievement. I often joke with my clients that these are the things we don’t necessarily want to do - homework, chores, work tasks, etc. - but that give us a sense of satisfaction and mastery upon completion. To combat the fatigue and low motivation often associated with depressive episodes, it’s usually helpful to think of ways to break these tasks down into more manageable components to set ourselves up for success. For example, while my eventual goal might be to clean my entire house, it is a reasonable and effective start to pick just one task (e.g., dusting) to begin with. Remember, the goal of behavioral activation is to help us feel better – not to set overly ambitious goals that end up reinforcing a sense of failure or distress when we do not accomplish them as planned.
The S in the BASE model stands for Social Connection. As stated previously, individuals tend toward withdrawal and isolation when they are feeling depressed, often related to feelings of fatigue, worthlessness, and hopelessness. By reconnecting with others, we also reconnect with the possibility of having fun and feeling supported. As we experienced during the pandemic, connections don’t necessarily have to be in person or face-to-face to still feel meaningful. Perhaps we can call or Facetime a relative, or send an email/text to an old friend. Spending time with friends and family members in person is also valuable, although it’s important to know your limits and perhaps plan brief activities or interactions initially. I also often encourage my clients to connect with the larger community in ways they are able to - perhaps by volunteering their time, holding a door open for someone, or simply sitting in a coffee shop or park in the indirect company of others.
Finally, the E in BASE stands for Enjoyment. This is the category that encompasses the pleasurable, fun, and preferred tasks or hobbies that we like to engage in for leisure. Possible activities in this area could include artistic or creative pursuits, watching a favorite show or movie, and/or spending time with a pet. While these are often the tasks we’re innately drawn to, these are also activities that can become either neglected or engaged in excessively when we are down, stressed, and/or avoiding painful emotions. For many people, reengaging in these activities is beneficial, but so is ensuring a healthy balance of enjoyable activities and the other domains on this list.
As you can see from these categories, there is also some potential overlap among these options. For example, one could attend a group fitness class, engage in a study group with classmates, or go to a museum with a friend to bring social connections into each of the other domains. I often encourage clients to begin the process of behavioral activation by doing an initial self-assessment of the types of activities they typically engage in when down or depressed. Then, we identify domains in which additional growth or involvement could be beneficial and develop an action plan to direct energy there. This is easier said than done, as we’re often working toward goal-consistent behaviors while fighting against mood-consistent tendencies (e.g., withdrawal, avoidance). In addition to using the above model for individuals experiencing depression, I also often encourage a similar focus on balance across domains of well-being for individuals experiencing significant transitions (e.g., moving, going away to college) or those who are feeling bored or unfulfilled. If you would like support while incorporating behavioral activation strategies into your routine or treatment plan, click the button below to connect with a member of our team.
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