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Get Inspired 0

Feel Good Tip #3

By Nicole McCance @nicole_mccance · On April 5, 2012
Behavioural Activation

Behavioural activation is a therapeutic technique that stimulates motivation, by way of action. Action is the first step, and motivation follows.

Depressed individuals can become lethargic, fatigued, and apathetic. They lack interest and motivation to do the things they once enjoyed. They wait, and wait, for that motivation to get out, to go to the store, to socialize, or to clean up, but that feeling never arrives. The longer they lack motivation, the more difficult it is to stir up the energy inside of them to just do something.

Behavioural activation is basically a way of jump-starting motivation. Rather than waiting for the feeling, just push yourself to take a step forward, to brush your teeth, make a meal, or to spend time with a friend. When you actually do something, your sense of motivation will appear. By acting, you create the feeling of motivation. Eventually, your level of motivation will increase, so that you are no longer forcing yourself to act.

Once you start participating in activities, getting outside, and talking to people, your mood will improve! Use the Activity Diary below. Track your activity, rest, thoughts and mood. You may notice that your mood spikes upward when you spend time with your family, or when you get out of the house. By monitoring your patterns, you will start to gain control over your life.

 

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Nicole McCance

Nominated, RBC Women Entrepreneur of the Year, Nicole McCance M.A. is a fully licensed Psychological Associate. Her services are covered under extended health care and she is licensed to diagnose mental disorders. Nicole is also an author of the best-selling book 52 Ways to Beat Depression Naturally. She has over 9 years of formal university education and has completed a certificate program in trauma and recovery from Harvard Medical School. She has a M.A in Counselling Psychology from the University of Toronto, a B.A. in Criminology and a B.A with Honours in Psychology from Carleton University. Nicole owns Nicole McCance Psychology, which has over 10 counselling locations providing both individual and couples counselling across the GTA. Over 120 individuals and couples receive counselling every month through Nicole McCance Psychology. She has been providing counselling and assessment services for the past 10 years across North America and in Russia. She has been a frequent contributor to media outlets such as CP24, CTV News, CTV National, Global TV,City TV, CBC News, Rogers, CBC Radio, ABC Spark, E!, the Toronto Star and Canadian Living. You can visit her website at nicolemccance.com.

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