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You have come across the principles of self-monitoring . This is where you write down your activities and emotions each week, using a specifically designed worksheet . Self-monitoring , is so core to behavioural activation that you start it right at the beginning of your self-help programme, and continue to use it all the way through to the end. The leading authors of behavioural activation books report that there are eight main questions you can ask yourself through self-monitoring , which you can see below.

THE EIGHT MAIN QUESTIONS FOR SELF-MONITORING

1- How active am I?

You use self-monitoring to assess your overall level of activity .

2- What are the connections between what I do and how I feel?

You can begin to see how mood and activity are linked.

3-What sorts of emotions am I feeling ?

You can identify the range of different emotions you experience.

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4- What did I do that made me positive ?

Self-monitoring records can be used to see where you feel you have achieved something which activity has given you pleasure.

5- What sorts of things have I been doing this week?

You can examine the full range of things that you do.

6-What should I do more of to improve my mood?

You can use these records to decide which activities you should do more of, because they make you feel more positive.

7-What should I do less of to improve my mood?

You can also use these records to decide which activities you should do less of, because they mean you are avoiding important issues and making it harder for yourself in the long term.

8- How am I doing now?

Finally, you can use these records over time to evaluate your progress towards important goals you have set yourself.

It makes a lot of sense to know what you are doing now, before you start to put in place a programme of increasing activity . If you don’t carefully record a starting position , how can you know what would be a good thing to do ? How do you know what would be unhelpful? You might end up biting off more than you can chew .You might even find out that what you think is a good idea is actually not helping at all. As you can imagine , this could result in a big disappointment and your giving up. We call this”boom and bust”

I will complete in article 3 soon.

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