For those living in cold weather climates, the winter months statistically bring an increase in depression and decreased motivation.

This can lead to increased conflict within relationships, dissatisfaction with daily routines, and decreased enjoyment of otherwise simple pleasures.

This article will look at Behavioral Activation (BA), a well-documented treatment for depression that’s been found to be effective even for individuals who’ve not had success with other approaches.

BA is a wellness approach that leverages the direct connection between our actions and feelings. It’s not about tackling the thoughts and emotions head-on but realizing the transformative power in our everyday choices and actions. By identifying and modifying our behaviors, we can spark a profound change in our mental outlook and emotional wellness.

Here is a guide through this simple yet powerful practice.

Self-Reflection: Your Starting Point

The initial step for BA is self-awareness—it’s about tuning in to your inner world and recognizing the rhythms of your daily life. What activities fill your day? Which ones lift you, and which ones create negative feelings? Begin by simply observing without the rush to change.

Monitoring Your Activities: The Power of Awareness

Document the information above for a week or two with a journal or note-taking app on your phone. By tracking your activities and the emotions they stir within you, patterns will emerge, guiding your next steps. Apps such as MoveMood (12+) or tracking sheets can also assist with this process.

Setting Goals: Small Steps, Big Impact

Based on any patterns you may have discovered in the previous step, set some small, achievable goals to modify your schedule—with activities that will help to improve your energy and mood. We’re not talking about monumental shifts here, simply planting some seeds of change that will grow through the power of consistency and incremental progress. Also, recognize and celebrate any small victories as you go. Doing so will bring you additional energy and motivation, fueling further development and growth.

Set Your Schedule: The Blueprint of Change

Creating a schedule and tracking your progress can help to guide and propel you forward. The clearer and more intentional you are about your next steps, the more likely you’ll be to achieve them—so use this phase to turn intention into action and action into habit.

People, Places, and (New) Things

Social connection is a basic human need and critical to our survival.  Seek opportunities for social engagement with friends, family, or new acquaintances in a class or group activity.  Shared positive experiences can heighten our feelings of connection, purpose, and strength.

If you’ve been experiencing that “hamster wheel” feeling in your daily schedule, try adding variety and new experiences this month. Novel and new experiences capture our attention, heighten our curiosity, and encourage us to be more present. Plus, novelty releases the neurotransmitter dopamine, the “feel good” hormone, so introducing new experiences can be highly beneficial.

Mindfulness and Relaxation: Calm From Within

The first step of self-reflection should remain a constant throughout BA. Incorporating mindfulness practices and relaxation techniques into your daily routine can provide opportunities to reflect, realign, and focus. Apps like Calm, Headspace, and The Mindfulness App can support you in cultivating a space of calm and reflection.

Clarifying Values: Using Your Compass

What is most important to you? Is it to feel as though you are contributing to something? Remaining active? Connecting with people? Knowing this will help to guide you toward activities (volunteering, physical activities, social events) that support your core values and bring the most fulfillment.

Evaluating and Adjusting: Navigating Your Way

Routinely assess your progress and how you’re feeling. What’s helping to elevate your mood? Do more of that. What doesn’t? Do less of it or replace it with something else. This process of evaluation and adjustment is not a sign of setback but a strategy for bringing you closer to your desired goals.

Tools and Support

Use this guide to embrace your journey with hope and courage. Behavioral Activation is an evidenced-based intervention used in cognitive behavioral therapy and can be a powerful tool for improving depression and mood disorders, which can include seasonal affective disorder. It is safe to engage in behavioral activation independently; however, if you feel your symptoms are worsening at any point, reach out to TLC Wellness or another behavioral health support provider.

About TLC Wellness

TLC Wellness is an outpatient therapy practice catering to individuals aged 3 through adulthood, with additional support available for caregivers of infants and toddlers. Available services encompass therapy for anxiety, depression, mood disorders, couple and family counseling, trauma, and assistance in navigating general life changes and stressors. A top priority at TLC Wellness is using evidence-based treatment interventions, ensuring a lasting impact on the well-being of our clients.

About the Author

Emily Gatto LCSW, the director of TLC Wellness, brings 15 years of behavioral health experience—specializing in trauma-informed practices, cognitive behavioral therapy, exposure therapy, and family systems approaches. She is dedicated to fostering positive change in the lives of her clients.