Behavioral Activation- How to Get Motivated to Do Stuff that You Don't Want to Do. Anxiety Course 30

Summary

In this video, viewers learn about the psychological concept of behavioral activation, a technique to break the cycle of depression and anxiety. Through a story from high school cross-country, the video illustrates how taking action—even when not motivated—can lead to improved mood and mental health. The key idea is to engage in small tasks that either bring enjoyment, accomplishment, or social connection, and to reward oneself for taking these steps. By acting first and letting emotions follow, individuals can break free from mental blocks and foster positive changes in their well-being.

Takeaways

• 😀 Behavioral activation is a powerful psychological tool to break the cycle of depression and anxiety by encouraging actions even when you don't feel like it.
• 😀 Action often precedes emotion, meaning that by acting differently, you can change your mood, rather than waiting to feel motivated first.
• 😀 Depression and anxiety can lead to withdrawal from activities, reinforcing negative emotions and creating a cycle of worsening mood.
• 😀 The story about choosing 'vanilla' ice cream instead of your favorite illustrates how doing something you don’t feel like can be a helpful intervention.
• 😀 It's crucial to break out of the cycle of withdrawal and inactivity in order to improve mood, even if the initial action feels difficult.
• 😀 You can’t wait for motivation to act—doing something, no matter how small, can lead to positive emotional changes.
• 😀 During the COVID lockdowns, a shift in behavior (spending time alone, avoiding enjoyable activities) led to an increase in depression and anxiety for many.
• 😀 Small actions, like going out with friends or getting dressed even when you don’t feel like it, can lead to improved mood over time.
• 😀 The 'fake it till you make it' approach is rooted in science—taking action changes brain chemistry and can significantly improve feelings of well-being.
• 😀 It's important to choose actions that align with your values and passions, making them more rewarding and easier to follow through with.
• 😀 To make behavioral activation easier, break tasks into small steps, schedule activities, and reward yourself for taking action to reinforce positive habits.

Q & A

What is behavioral activation, and how does it relate to overcoming anxiety and depression?

Behavioral activation is a psychological intervention that encourages individuals to engage in activities they don't feel like doing, in order to break the cycle of depression or anxiety. It focuses on taking action first, even when emotions don't motivate us, leading to a change in mood over time.

How does the story about the cross-country coach relate to behavioral activation?

The coach's story about choosing vanilla ice cream because you don’t want to, illustrates the principle of doing something that feels uncomfortable but is beneficial in the long run. This concept mirrors behavioral activation, where actions that seem undesirable are done to break out of a negative cycle.

Why do people often feel worse when they withdraw from activities during times of depression or anxiety?

Withdrawing from activities during depression or anxiety can worsen feelings because it perpetuates the cycle of isolation and low mood. Avoiding things we used to enjoy or need to do leads to a lack of accomplishment and reinforces negative emotions.

How does the principle 'action precedes emotion' apply to overcoming depression?

The principle 'action precedes emotion' suggests that engaging in activities, even when you don't feel motivated, can lead to a change in emotional state. For example, exercise, even when you're feeling low, can trigger a release of chemicals like dopamine that improve mood.

What role does dopamine play in the process of behavioral activation?

Dopamine, known as the 'motivation chemical,' is released after taking action, not before. It is linked to feelings of reward, and engaging in behaviors, even when not motivated, helps release dopamine, leading to increased motivation and improved mood over time.

How can small actions help break the cycle of depression?

Starting with small, manageable actions, such as getting out of bed or going for a walk, can help break the cycle of depression. These actions disrupt the withdrawal process and gradually lead to improved mood and motivation.

What does the speaker mean by 'fake it till you make it' in relation to behavioral activation?

The phrase 'fake it till you make it' refers to the idea that you should take action, even if you don't feel like it, because doing so can eventually lead to real emotional change. This concept is central to behavioral activation, where acting differently can result in a shift in mood and motivation.

Why is it important to choose actions that align with what you care about in behavioral activation?

Choosing actions that align with your values or passions makes the process of behavioral activation more rewarding and meaningful. When you care about the activity, you're more likely to stick with it and experience a greater emotional benefit from taking action.

What are some examples of small actions to start with when practicing behavioral activation?

Small actions could include cleaning a small area of the house, making a healthy meal, or reaching out to a friend. These simple actions can help break the cycle of depression and build momentum towards larger tasks.

How does tracking mood after completing an action help in the process of behavioral activation?

Tracking your mood after completing an action helps you observe the positive effects of taking action, which reinforces the behavior. This provides evidence that action leads to better emotional outcomes, giving you the motivation to continue engaging in positive activities.