#9 - Feeling depressed or low in motivation? Behavioural Activation has GOTCHU

The Vertue Podcast

Today we will be diving deep into the realms of our own behavior and how it shapes the quality of our lives, whether facing the shadows of depression or merely seeking a brighter outlook and a more fulfilling existence. I kickstart our discussion with a brief overview of depression and the notorious depression cycle, an abyss many find hard to escape. However, our focus soon shifts to a ray of hope—the transformative approach of Behavioural Activation (BA).

As we dissect Behavioural Activation, it becomes apparent that its principles are not only for those battling depression but provide a treasure trove of insights for anyone yearning for a richer, more engaged life. BA encourages a proactive engagement with valued and mood-enhancing activities, propelling us away from the clutches of negativity and into a space of positive action.

The conversation gets more captivating as we traverse into the heart of Behavioural Science, spotlighting Operant Conditioning. By delving into the mechanisms of reinforcement and punishment, we unfold the potential to cultivate healthier, more adaptive behaviors, setting the stage for a harmonious interplay between our actions and emotions. (Some might find it a little dry, but it's necessary to understand to get the most out of BA).

To ensure that this dialogue translates into real-world, positive change, I introduce the concept of Behavioural Activation Homework. This actionable strategy provides a platform for you to integrate the discussed principles into your daily routine, thus fostering a proactive stance towards life’s challenges and joys alike.

As with every episode, my aim is to arm you with actionable takeaways that can be applied TODAY, embarking on a journey of self-discovery and positive transformation. So, whether you’re wrestling with depressive symptoms or simply eager to enrich your life’s narrative, the essence of Behavioural Activation paves the way for a profound personal revolution. Together, with every episode, we're not only decoding the science of behavior but also nurturing a proactive spirit to thrive amidst life’s kaleidoscope of experiences. Remember, the potential for change is but a thought away, and through the insights shared on this podcast, we’re forging a path toward a more vibrant and fulfilling tomorrow.

HOMEWORK Timestamps (so when you're coming back to it you don't have to scroll around trying to find it every time you come back to it).

1. Activities Schedule: 32:50

2. Values Inventory: 35.53

I don't have links to my own values inventory or activity schedule plan atm - but a quick google and I know you'll find it.

References: Honestly, I swear the universe just wants me to find these open access papers for you.

Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PloS one, 9(6), e100100. https://doi.org/10.1371/journal.pone.0100100