Today we have a blog post from one of our Master’s level interns, Grace Clibourn, about behavioral activation. Grace finds it a great honor to walk alongside those who are experiencing hardship.
Her counseling approach is rooted in the sense of hopefulness, and therapy with her feels light, compassionate, and empowering. Understanding that life can be unpredictable; Grace creates an environment that is free of shame and built on a sense of peace.
She believes each person holds within themselves the ability to live a life full of meaning and purpose, no matter the symptoms they may be experiencing today. Grace believes that everyone deserves to have a place to let it out in the presence of someone who is safe, genuine, and caring.
The Benefits of Behavioral Activation
Behavioral activation is a tool that uses behavioral activities to boost your mood and shift your mindset. Behavioral activation is a part of the Cognitive Behavioral Therapy (CBT) world; it holds the belief that our behaviors can aid us in our pathway toward mental wellness. According to Psychology Today, it has been proven to be as effective as a treatment for some people as antidepressants. It also has growing evidence for the treatment of anxiety.
What Is Behavioral Activation?
Behavioral activation is a simple, but powerful tool, but it does require commitment. It is the idea that we have to do the behavior before we feel a shift in our mood. This idea may seem counterintuitive. When we are feeling low, unmotivated, anxious, or lacking energy, the last thing we want to do is get up and go for a walk around the block.
In these moments, our minds may start to offer us convincing arguments as to why we should stay right where we are. What our minds do not know, however, is that on the other side of the discomfort of sitting up, putting on our shoes, and going on a walk, is the opportunity to feel uplifted.
How To Use Behavioral Activation
So, how do you start? I encourage you to start small. For example, perhaps you have a garden that you have been meaning to tend but you have not had the energy to work on. I invite you to grab your clippers and clip three dead flower heads. Or that pile of clean laundry that you keep walking past? Grab two items and put them away. When we do a small act of something that we know benefits our lives, we begin to feel encouraged. We start to think to ourselves “Maybe I can accomplish these things.” By accomplishing small tasks, it helps build our confidence that we can complete tasks, which then may help boost our mood and increase our motivation.
Why It Works
It is a common misconception that the only way to find breakthroughs in our mental health is by thinking or talking about it. We do need to tend to our brokenness and address past wounds with our words, and with a person who is able to help us walk that path. However, talking is not the only tool in our toolbox. We can also work from the outside-in; using our behaviors to shift our mindset, which has proven to be effective in many ways.
If you have been thinking about finding help for your low mood, lack of motivation or energy, or anxious thoughts, I encourage you to seek professional help from a mental health therapist. Here at Anchored Counseling Co., we are delighted to help you work on behavioral activation and other mental health concerns. We would love to come alongside you and help you find ways to enrich your life every day.
Affirmation:
“No matter how I’m feeling today, I can do one small thing for my ultimate wellness.”
Resource:
YouTube Dr. Tracey Marks – “The Hidden Weapon Against Depression: Behavioral Activation Explained”
You Got This!
Grace
We hope you found Grace’s insights on behavioral activation helpful. If her message resonated with you, this could be the perfect time to take meaningful steps towards your healing and peace. To initiate your work with Grace, please feel free to call our office at 615.510.3797 or click here to learn more.
