Common symptoms of depression are loss of interest, lack of motivation, loss of pleasure, and fatigue that can lead to inactivity, which in turn further perpetuates or worsens depression. Avoidance of tasks and responsibilities at work, school, or at home can cause a build up of things to complete that over time can become overwhelming. Consequently, people feel stuck in where to start, and this can make them feel excessive guilt and thoughts of ineffectiveness or even thinking they are a failure.
Behavioural activation as the name implies is to help people with depression engage in activities or behaviours to help break the cycle of avoidance. When people suffer from depression, they might experience temporary relief from not engaging in activity or because of lack of energy they think they are doing what their bodies and mood want, which is to avoid or rest. However, it is the very opposite of what people with depression need, which is activity. When people increase their activity levels it increases positive emotion, it helps to feel less tired, and it helps to shift thinking to become more helpful.
When is it time to get help?
It is understandable when we feel sad that we may want to postpone or avoid certain tasks or activities. Yet, when we notice that this inactivity is negatively impacting our obligations in major areas of our life and daily functioning because of feeling low mood and/or lack of pleasure persistently for two weeks or more then it is time to seek professional help.
How can CBT help with depression?
Cognitive-Behavioural Therapy (CBT) is an evidence-based practice that was originally developed to treat depression. Behavioural activation is one of the most widely used techniques to help individual who are experiencing depression. Behavioural activation involves some of the following strategies:
- Engaging in more goal-directed behaviour rather than mood-dependent behaviour (i.e., not allowing mood to decide our behaviours but rather our goals)
- Understanding the thoughts, emotions, and behaviours that are contributing to depression and inactivity
- Developing realistic, feasible, and achievable goals
- Creating balance between pleasurable and responsible activities. Pleasurable activities help to increase enjoyment while responsible activities bring a sense of mastery and accomplishment, both of which enhance mood
- Problem-solving obstacles to avoidance and inactivity
How can the team at Oakville Centre for Cognitive Therapy help?
At the Oakville Centre for Cognitive Therapy, we have trained psychologists with experience in treating depression. If you are experiencing depression and having difficulty with inactivity and are interested in receiving evidence-based treatment, please contact us at: 905-338-1397 or admin@oakvillecbt.ca or via our Contact Us page.