Article 1

The difference here for BA is that you don’t just select activities to try out from your self-monitoring records . Rather , you pay particular attention to your functional analysis . In behavioural activation you select activities that you think will do one or two things; reverse the cycle of avoidance ( caused by negative reinforcement) , or set up situations that you find rewarding ( increase positive reinforcement)

Like most other CBT( COGNITIVE BEHAVIOURAL THERAPY) and related techniques , we adopt a scientific approach. This just means being systematic about your choices and curious about the results of your plans. You analyse your situation carefully.

You predict what will happen if you change something , you then try out the changes systematically . Finally, you review what happened and decide whether to press on or to change your strategy . This experimental attitude helps you make further decisions.

Article 2

The great thing about activity scheduling is that you have a lot of choice. If one thing does not have the desired effect, you can try something else . Activity scheduling is not just about doing more of the things you have stopped doing . Nor is it a test of endurance . Activity scheduling can of course re-introduce things you have stopped doing. It can also introduce new things that are consistent with your personal values. It can be aimed at breaking the ‘ trigger-behaviour-consequence ‘ pattern. Sometimes you can plan activity into a regular schedule. Other times you can set up a plan to respond in a different way from usual when a specific trigger occurs. Activity scheduling can be used to break habits, introduce new behaviours and prevent avoidance. it can even help stop you ruminating about your problems. Let’s examine these choices one by one.

1- Reducing avoidance

When you first start using behavioural activation to overcome depression , you may want to concentrate on basic activities that are just not happening for you at the moment . You can reduce avoidance directly by increasing your daily routines.

Althought these will not necessarily be pleasurable , routines do provide you with a safe emotional anchor. Simple things such as a regular walk , doing something tidying and cleaning up dishes may not be the most pleasurable activities , but they can begin the process of activation.

I will complete in article 3 soon.

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