Reduce Depression by Doing Things You Love
Jason M. Satterfield, PhD, Professor of Medicine, UCSF
What: Our behaviors and activities – both large and small – can have a profound impact on our mood and even the way we think. One way to get out of depressive thinking is to engage in activities that are meaningful to you and make you feel positive. Behavioral Activation is an effective technique that involves creating a menu of these activities that improves mood and builds emotional resilience. By filling our day with intentionally selected activities, we can make sure we have sources of enjoyment, accomplishment, connection, and tranquility. If left unstructured, we are likely to drift into sadness and disconnection during times of high stress.
When: This typically involves planning for an entire week. However, in times of high stress you can do activity planning on a daily or even hourly basis. If you detect a mood drop or trouble focusing, choose something else to do. Behavioral interventions are particularly helpful for worry, rumination, and social isolation.
Effectiveness: Behavioral activation is an evidence-based therapy initially developed for clinical depression. It has also become a staple ingredient of cognitive-behavioral therapy for both depression and anxiety management.
Dr. Satterfield is a Professor of Medicine in the Division of General Internal Medicine and Academy Chair for Innovation in Teaching