Behavioral activation: breaking the cycle of inactivity

Behavioral activation is one of the most effective tools for treating depression.

Through concrete actions, it seeks to counteract the vicious circle of passivity, negative thoughts, and painful emotions. In a depressive state, people often stop doing enjoyable activities, which reinforces feelings of emptiness, worthlessness, and meaninglessness.

Thus, behavioral activation does not require feeling good in order to act, but rather proposes acting despite how one feels, trusting that movement can transform one's mood.

Recovering pleasurable and meaningful activities

One of the first goals is to reconnect with what previously brought pleasure or purpose.

Depression is characterized by anhedonia, the inability to enjoy what we used to like. However, this does not mean that these activities have lost their value, but rather that our emotional perception is altered.

Therefore, it is a good idea to make a list of activities that were once satisfying—even if they do not seem so today—and begin to reintroduce them, little by little. These can be simple tasks such as watering plants, listening to happy music, cooking a recipe, painting, walking around the neighborhood, or reading.

The important thing is to understand that at first, the desire will not arise spontaneously; it will take a small act of willpower. As several authors point out, action precedes emotion: by acting first, the emotional state begins to change afterwards.

How to set small, realistic goals

A key strategy is to break large goals down into manageable steps. During a depressive episode, even getting out of bed or taking a shower can seem unattainable.

That's why the key is to set simple, specific goals: “I'm going to make my bed,” “I'll walk for five minutes,” “I'll send a message to a friend.” Each micro-achievement produces a small dose of self-esteem and motivation.

These steps should not depend on feeling like doing them, but on a commitment to yourself. “Don't do it for motivation, do it for discipline.” In this way, you begin to create positive momentum. The body becomes active, the mind becomes organized, and the mood slowly begins to shift toward a more functional state.

Physical exercise as a natural antidepressant

Several studies have shown that regular physical activity improves mood, increases energy, and reduces symptoms of depression. Exercise promotes the release of endorphins, dopamine, and serotonin, neurotransmitters associated with emotional well-being.

In this sense, it is considered a natural and accessible antidepressant. It is not necessary to start with intense routines. A daily 15- to 30-minute walk, gentle yoga, dancing, or stretching at home is enough. The most important thing is consistency, not intensity.

As noted in several testimonials, at first there will be no motivation or desire, but the simple act of moving produces a chemical change in the body. Ideally, it should be integrated into a basic routine that is followed even on the lowest days.

Designing daily routines: structure, consistency, and purpose

One of the most disorganizing effects of depression is the loss of daily structure. People tend to oversleep or stay up late, eat at irregular times or skip meals, and spend hours in passive activities that reinforce their discomfort (such as isolation, screen time, or confinement).

Therefore, designing a simple but consistent daily routine can be deeply therapeutic. An effective routine should include: a wake-up time, basic hygiene, at least one productive activity, one enjoyable activity, moderate physical exercise, a healthy meal, and a bedtime.

It doesn't have to be a rigid schedule, but rather a framework that provides meaning, order, and predictability. Establishing habits, such as making the bed when you wake up, writing in a journal, going for a morning walk, or preparing a nutritious breakfast, can act as an emotional anchor.

Routine not only organizes time; it also organizes the mind. As it is followed day after day, it consolidates a sense of inner stability and self-confidence. In this way, the person ceases to be a passive victim of suffering and becomes an active agent in their recovery process.

Ultimately, behavioral activation is not just a technique: it is an act of rebellion against stagnation, a way of demonstrating that change is possible, even in the smallest ways. As some therapists say, “Don't wait to feel better to act: act to start feeling better.”