If you’ve been struggling to rise from bed since daylight savings ended in November, you’re not alone. Feeling lethargic and downcast during the dark, cold days is natural—the so-called winter blues. But there’s no need to wait for spring to lift your spirits. Practicing behavioral activation, a therapist-endorsed strategy for alleviating depression symptoms, can brighten your winter.

It’s essential to differentiate between the winter blues and seasonal affective disorder (SAD), a form of depression that recurs at the same time each year. About 5 percent of adults in the U.S. experience SAD, according to the American Psychiatric Association. While SAD requires professional treatment, behavioral activation can aid those experiencing milder symptoms.

Understanding Behavioral Activation

Behavioral activation, a cornerstone of Cognitive Behavioral Therapy (CBT), highlights the interplay between behaviors and emotions. It aims to disrupt the cycle of depression, where lack of energy leads to inactivity, exacerbating depressive symptoms. By focusing on manageable tasks, behavioral activation empowers individuals to regain control over their behavior, despite external factors like winter weather.

Therapists such as Marielle Tawil, LMSW, and Caryn Sherbet, LMSW, endorse behavioral activation for its effectiveness in finding pleasure in everyday tasks. Breaking down daunting tasks into smaller, achievable goals fosters a sense of accomplishment, combatting feelings of helplessness.

Implementing Behavioral Activation for Winter Blues

Start by acknowledging and accepting your reduced capacity during winter, suggests Sherbet. Set realistic goals, tackling tasks incrementally to avoid feeling overwhelmed. This approach encourages progress and celebrates achievements, no matter how small.

Tawil outlines behavioral activation techniques:

  • Activity Scheduling: Identify tasks that are easy and satisfying to complete, setting specific times for their execution.
  • Activity Structuring: Plan when tasks will be completed, scheduling them around daily routines.
  • Problem Solving: Address barriers to task completion and develop strategies to overcome them.
  • Hierarchy Construction: Prioritize tasks based on difficulty, tackling easier ones first to build momentum.
  • Shaping: Encourage continued engagement in healthy behaviors and acknowledge progress.
  • Reward: Recognize the pleasure derived from completing tasks, reinforcing positive behavior.

Incorporating Behavioral Activation into Daily Life

If you suspect SAD or clinical depression, seek professional help before attempting behavioral activation. However, for those experiencing winter blues or mild symptoms, adopting behavioral activation techniques can be beneficial.

Sherbet advises acknowledging feelings while pursuing achievable tasks, such as virtual social interactions. Similarly, Tawil recommends replacing unhealthy behaviors with fulfilling alternatives, aligning actions with personal values.

Remember, the days are gradually lengthening, and behavioral activation strategies can provide relief during the winter months. Be kind to yourself, celebrate progress, and embrace the journey towards improved well-being.