Redescobrindo a Alegria com a Ativação Comportamental

Depression symptoms can feel like a heavy fog that slowly erodes our motivation, interest, and connection to the world. One of the evidence-based ways to gently lift this fog is a therapy technique known as Behavioural Activation (BA). It’s a simple yet powerful approach that helps individuals reconnect with what matters most through meaningful action.

What Is Behavioural Activation?

Behavioural Activation is a key component of cognitive behavioural therapy (CBT). At its heart, BA is based on a simple idea: what we do influences how we feel. When we’re depressed, we’re more likely to withdraw from activities, isolate ourselves, or avoid responsibilities—all of which can reinforce feelings of sadness, guilt, and hopelessness.

Behavioural Activation helps reverse this cycle by encouraging individuals to gradually reintroduce activities that align with their values, bring a sense of accomplishment, or offer genuine enjoyment. Over time, this re-engagement helps lift mood, restore a sense of purpose, and improve overall well-being.

Why Is It Effective?

Research consistently supports BA as a first-line treatment for mild to moderate depression. It helps break the vicious cycle of avoidance and inactivity by promoting:

– A sense of mastery and achievement

– Opportunities for connection and support

– Enjoyment and stimulation

– Reconnection with personal values

The Role of Pleasurable Activities

A key component of BA is the intentional inclusion of pleasurable activities in daily life. These activities may seem small or insignificant at first, especially when energy and motivation are low. But even small steps can lead to significant changes in mood and outlook over time.

Here are 20 examples of pleasurable activities that may help someone begin to reconnect with life:

1. Taking a walk in nature
2. Listening to favourite music or creating a playlist
3. Cooking or baking a new recipe
4. Watching a favourite movie or a light-hearted TV show
5. Reading a book, a comic, or a blog
6. Drawing, painting, or doing a craft project
7. Gardening or caring for houseplants
8. Visiting a local café for coffee or tea
9. Taking photographs around the neighbourhood
10. Writing in a journal or trying creative writing
11. Trying out a new hobby or skill (like knitting, origami, or coding)
12. Playing a musical instrument
13. Doing yoga or stretching exercises
14. Dancing around the house to upbeat music
15. Spending time with a pet or volunteering at an animal shelter
16. Playing a board game or a puzzle
17. Connecting with a friend for a phone or video chat
18. Visiting a museum, gallery, or public event
19. Taking a relaxing bath with candles or essential oils
20. Exploring a new place nearby (park, shop, historic site)

Getting Started with Behavioural Activation

Here’s how to begin using Behavioural Activation:

1. Track your activities – Keep a simple daily log of what you do and how you feel.
2. Identify patterns – Notice which activities improve your mood, even slightly.
3. Set small, realistic goals – Start with activities that feel manageable. Even five minutes is a success.
4. Schedule enjoyable and meaningful activities – Make them a priority, not an afterthought.
5. Build gradually – Don’t wait for motivation; let the actions create the motivation.

When depression symptoms are present, even the simplest task can feel like a mountain. Behavioural Activation doesn’t ask you to climb the whole mountain at once. It invites you to take one step, then another. Over time, these steps can lead to a lighter place.

Reminder that this blog is intended for informational and educational purposes only. While it outlines the principles of Behavioural Activation and offers examples of helpful activities, it is not a substitute for professional mental health treatment or diagnosis. If you are experiencing symptoms of depression or emotional distress, it’s important to consult with a qualified mental health professional. Personalized support and guidance can make a meaningful difference in your journey toward recovery.

Samara Tomaz Araújo Damasceno

Psicoterapeuta registrado (qualificado) no College of Registered Psychotherapists of Ontario – 16111

ID de membro profissional da Associação Canadense de Aconselhamento e Psicoterapeuta – 11248350