Behavioral Activation Worksheet Overview
Behavior activation, or activity scheduling, is a cognitive behavioral technique that has been shown to help people overcome low motivation, fatigue, and feeling down. Often, we wait to engage in activity until we “feel like it” – that is, until our mood is high enough to feel motivated. Behavior activation encourages us to do the opposite, and shows us that acting first can be a powerful way to improve mood and motivation.
In this behavioral activation worksheet, we’ll cover the following:
- Spiraling down and spiraling up
- Tracking your moods and behaviors
- Reviewing your tracked data
- Planning in advance
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Martell, C. R., Addis, M. E., & Jacobson, N. S. (2001). Depression in context: Strategies for guided action. W. W. Norton.
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Jacobson, N. S., Dobson, K. S., Truax, P. A., Addis, M. E., Koerner, K., Gollan, J. K., Gortner, E., & Prince, S. E. (1996). A component analysis of cognitive-behavioral treatment for depression. Journal of Consulting and Clinical Psychology, 64(2), 295-304. https://doi.org/10.1037/0022-006X.64.2.295
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Dimidjian, S., Hollon, S. D., Dobson, K. S., Schmaling, K. B., Kohlenberg, R. J., Addis, M. E., Gallop, R., McGlinchey, J. B., Markley, D. K., Gollan, J. K., Atkins, D. C., Dunner, D. L., & Jacobson, N. S. (2006). Randomized trial of behavioral activation, cognitive therapy, and antidepressant medication in the acute treatment of adults with major depression. Journal of Consulting and Clinical Psychology, 74(4), 658-670. https://doi.org/10.1037/0022-006X.74.4.658
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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
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