Breaking the Cycle of Anxiety and Depression: Behavioral Activation

In this video, you’ll learn about the mental block that holds many people back in anxiety and depression and the essential skill to break that cycle. But first, a story from high school.

A High School Lesson

In high school, I felt pretty lonely until I found my tribe in the cross-country team. It became my safe space and where I made some of my best friends. Our coach, Bob Hanky, was known for his motivational stories. For instance, he’d tell us about the time he competed in the national championships, strategically holding back in third place to use oxygen debt and surge ahead at the finish line. Another story was about a kid he coached who was overweight but improved his time every race, earning the nickname “PR Shumway.” For runners, PR stands for personal record, and it’s a big deal.

One of Coach Hanky’s stories stuck with us the most. He asked, “When you want a snack, and you walk down to the deep freeze, and you’ve got amazing chocolate Oreo fudge caramel and plain vanilla, which one do you choose?” As we stared at him blankly, he answered, “You choose vanilla. Why? Because you don’t want to. And why are we running hill sprints today? Because you don’t want to. Let’s go.” From then on, whenever we didn’t feel like running hard, we’d say “Vanilla” to motivate ourselves. It became our inside joke and our mantra.

This seemingly silly story illustrates an important psychological principle called behavioral activation, which helps people take action even when they don’t feel like it. It’s a powerful way to break the cycle of anxiety and depression.

Understanding Behavioral Activation

When you’re depressed, it’s hard to do things that might help. Everything feels exhausting, and the thought of taking action can seem overwhelming. This can lead to a cycle of avoidance that worsens your mood. For example:

• You feel anxious about having a hard conversation, so you avoid it.
• Getting dressed feels like too much effort, so you stay in pajamas.
• You avoid social situations, which makes you feel lonelier.

These behaviors create a downward spiral. However, just as behaviors can worsen your mood, they can also improve it. Behavioral activation is about taking actions that positively impact your mental state, even when you don’t feel like it. For example:

• Going out with friends, even if you’re not in the mood, can leave you feeling better.
• Exercising, even when it feels like a chore, boosts your mood.

Action changes emotions, not the other way around. By acting differently, you can create new patterns and break the cycle.

The Science Behind Behavioral Activation

1. Action Precedes Emotion

Taking action can quickly change your mood. For instance, exercise releases endorphins and dopamine, chemicals that improve mood and increase motivation. Simply getting out of the house can disrupt the cycle of withdrawal and sadness.

2. Challenging Rigid Thought Patterns

Repeatedly taking action helps challenge unhelpful beliefs. For example:

• A socially anxious person who attends events and initiates conversations may discover that others respond positively.
• A depressed person who gets dressed and completes small tasks may notice a lift in mood, reinforcing the belief that action helps.

How to Get Started with Behavioral Activation

Here’s how to begin:

1. Choose an Action

Start with one of these categories:

• Something enjoyable
• Something that gives you a sense of accomplishment
• Something that helps you connect with others

2. Break Tasks into Small Steps

Feeling overwhelmed? Divide tasks into manageable steps. For instance, instead of cleaning your whole house, start with one room or even just your bedside table.

3. Schedule Activities

Put activities on your calendar, especially those where others depend on you. Having external accountability can make it easier to follow through.

4. Reward Yourself

Celebrate your accomplishments, no matter how small. Positive reinforcement increases motivation over time. Avoid negative self-talk and focus on what you’ve achieved.

Practical Tips for Success

• Don’t Wait for Motivation: Action comes first; motivation follows.
• Align Actions with Values: Choose activities that matter to you. For instance, if you value family, make breakfast for your kids.
• Build a Routine: Consistency makes it easier to take action.
• Use External Accountability: Activities like caring for pets or joining group classes can help establish routines.

Final Thoughts

Behavioral activation is a science-backed strategy for overcoming anxiety and depression. By taking small, intentional actions, you can create positive changes in your mood and mental health. Remember, it’s about starting small, staying consistent, and celebrating progress.

Comment below: What’s a hard thing you made yourself do that helped you feel better? And if you’d like a “Vanilla” shirt like my cross-country team, let me know in the comments!

Thanks for being here. Take care!