CONTENTS
(1) Overview
(2) Overview of resources
(3) Resource list
(4) Resources for professionals
(1) Overview
Behavioral Activation is an approach to treating depression that has been shown to be effective in well-controlled scientific research studies. Research has demonstrated positive effects within 8 weeks.
When people are depressed, they often cope by withdrawing from activities and avoiding things that make them uncomfortable. While this is understandable, it prevents them from accomplishing their goals, leaves them feeling helpless, and cuts them off from potentially rewarding experiences. This has been described as the vicious cycle of depression.
Behavioral Activation is a fairly structured approach in which people use worksheets to monitor their mood and behavior and to schedule and engage in activities. Self-monitoring one's own behavior identifies patterns that lead to low mood, while continuing to engage in planned activities leads to a greater sense of reward and personal accomplishment.
We can expect that when you begin engaging in activities you avoided, you may not enjoy them as much as when you were not depressed. However, these activities are still more likely to give some degree of reward than doing nothing is. As you continue to become more active, it is likely that you will increasingly experience more enjoyment.
(2) Overview of resources
The best book on the market for the public is by two of the developers of this approach, Addis and Martell (Overcoming Depression One Step at a Time). The book's strength is that it is true to the full model. The only potential downside is that getting its full benefit requires working through the book over the course of several weeks. This might be hard if you are pressed for time or have difficulties motivating yourself to read and do the worksheets.
I have written a brief and fairly easy to use version of one of the main methods of behavioral activation: Six Steps to Behavioral Activation. This could get you started in using this approach. Another easy way is provided with the materials developed by the Centre for Clinical Interventions. Before choosing an approach, I recommend that you discuss it with me so I can help you make a good choice.
(3) Resource list
Addis, M. E., & Martell, C. R. (2004). Overcoming depression one step at a time: The new behavioral activation approach to getting your life back. New Harbinger.
Centre for Clinical Interventions: Behavioral Activation Materials
Six Steps to Behavioral Activation, by Nelson Binggeli, PhD
(4) Resources for professionals