Behavioural Activation Cycle of depressionanxiety reduced activity We

Behavioural Activation

Cycle of depression/anxiety & reduced activity We feel low, depressed or anxious We do less activity We have less enjoyment or achievement We feel worse Energy levels are low, it’s hard to sleep, everything becomes hard work BA

Behavioural Activation…(BA) Identify activities that maybe we used to do, or are currently avoiding Establish our valued directions and follow these directions on planned timetables Start with easier goals and build up to more difficult ones

The values I like to live by To keep changing and growing To have purpose & direction in my life To be supportive of friends & family To be reliable and dependable To be forgiving of others To be playful and have fun To achieve & accomplish things To have a good network of friends To be independent & free To have discipline and self control To be open to new ideas & experiences

Fun & relaxation Work or volunteering Other Health Other My future hopes, wishes and goals Relationships Finances Recovery support

What I’ve been doing this week MONDAY M O R N I N G A F T E R N O O N E V E N I N G What? Where? Who? TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Things I used to do & would like to be doing Routine Pleasurable Necessary Vacuum, shower, clean kitchen, Shopping etc. Meeting up with friends or family, walk in the park etc. Open mail, pay bills, fix things that need fixing etc.

Easiest Hardest Least Difficult Medium Difficulty Most Difficult

Things I plan to do this week MONDAY M O R N I N G A F T E R N O O N E V E N I N G What? Where? Who? TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Activity I tried How important was it to me? 0 1 2 3 4 What didn’t go well? How confident am I of succeeding now? 5 6 7 8 9 10 What else can I try? 0 1 2 3 4 5 6 7 8 9 10

Activity I plan to do How important is this to me 0 1 2 3 Things that could be difficult How confident am I of success 4 5 6 7 8 9 10 What might help with this? 0 1 2 3 4 5 6 7 8 9 10