Behavioral Activation for Winter Blues: How It Works

If it feels almost impossible to get out of bed since the clocks turned back in November, you’re not alone. Feeling sluggish and sad during dark, cold days is natural. However, you don’t have to wait for spring to feel better. Practicing behavioral activation, a therapist-approved technique, can help lift your spirits this winter. While it’s not the same as seasonal affective disorder (SAD), behavioral activation can mitigate symptoms of seasonal depression. This Cognitive Behavioral Therapy (CBT) skill can help you break the cycle of depression by understanding how your behaviors influence your emotions. Therapists Caryn Sherbet and Marielle Tawil recommend activity scheduling, activity structuring, problem solving, hierarchy construction, shaping, and rewarding. They emphasize understanding and accepting your feelings, setting achievable goals, and being kind to yourself. If you suspect you may have mild symptoms of SAD, behavioral activation can be a useful tool both inside and outside of therapy. However, if you think you may have SAD or clinical depression, it’s best to reach out to a mental health professional. Remember to be kind to yourself and be proud of every effort you make.