Taking Small Steps: How Behavioural Activation Can Help You Overcome Depression

Depression can feel like being stuck in a deep hole, where even the simplest tasks seem impossible. Getting out of bed, showering, or talking to a friend might feel overwhelming. And when you stop doing the things that usually make you feel good, depression only gets worse.

This is where Behavioural Activation (BA) can make a big difference. Instead of waiting for motivation to strike, Behaviour Activation is all about taking small steps—no matter how you're feeling at the moment. It focuses on doing things that can slowly lift your mood, even if it feels hard at first.

What Is Behavioural Activation?

Think of Behaviour Activation as a practical approach to getting unstuck. Depression has a sneaky way of making us avoid activities, leading to isolation and more negative feelings. Behaviour Activation helps break this cycle by encouraging you to start doing activities again, even if they don’t immediately feel enjoyable. It’s a way to prove to your brain that life still holds positive moments, one small action at a time.

Why Does This Help?

When we’re depressed, it’s easy to believe that doing anything won’t make a difference. But science tells us otherwise: the more we engage with the world, the more opportunities we create for positive experiences. It’s not about suddenly feeling happy—it’s about starting small and building from there.

For example, instead of setting a goal like “I need to be happy,” Behaviour Activation would encourage you to think, “What’s one small thing I can do today to shift how I feel?” Even something as simple as making a cup of tea or texting a friend can be the first step toward feeling a little better.

How Does Behavioural Activation Work?

1. Notice What Depression Takes Away

   Depression can drain your energy and motivation, making you stop doing things you once enjoyed. Take a moment to think about what activities you used to love or find meaningful but have stopped doing. Whether it’s cooking, going for a walk, or hanging out with friends, identifying these lost activities is the first step.

2. Choose Activities That Matter to You

   It’s important to start with activities that are personally meaningful. If you loved reading but can’t concentrate on a book anymore, maybe you could try listening to an audiobook or reading just one page a day. The key is starting small—tiny steps can lead to bigger changes.

3. Set Small, Achievable Goals

   Depression often tells us that we need to make huge changes to feel better, but the truth is, even the smallest effort counts. For instance, instead of thinking, “I need to clean the whole house,” try, “I’ll tidy just one corner of my room.” Small, achievable goals help rebuild your confidence and give you a sense of accomplishment.

4. Track Your Progress  

   Sometimes it’s hard to see improvement, especially when depression clouds your mind. Keeping a simple log of what you’ve done each day—whether it’s taking a short walk or doing the dishes—can help you see how much you’ve achieved, even on tough days. You might be surprised to see how these small actions begin to have a positive impact over time.

5. Be Kind to Yourself

   Progress doesn’t happen overnight, and it’s easy to feel frustrated when things don’t go perfectly. But part of Behaviour Activation is about being gentle with yourself. Celebrate the little wins, and if you don’t manage to do something one day, that’s okay. Tomorrow is a new opportunity to try again.

What Are Some Simple Activities You Can Try?

Here are a few small actions you can try to start breaking the cycle of depression:

• Call or text a friend—even if it’s just to say hi.

• Take a short walk—around the block or in your garden.

• Do something creative—draw, bake, or start a simple project.

• Take a shower or bath—even if it feels like a big task.

• Listen to music—play something calming or uplifting.

• Spend a few minutes outside—sit in the sun or feel the fresh air.

Conclusion

When you're depressed, everything can feel hard. Even the idea of trying something new can feel overwhelming. But Behaviour Activation doesn’t ask you to fix everything at once. It just asks you to take one small step. Sometimes that step could be as simple as getting out of bed, brushing your teeth, or sending a quick message to a loved one. And that's enough for today.

If you're struggling, know that you don’t have to do this alone. At Living Dreams Disability Services we offer therapy and support to help guide you through the tough times. We believe that even on your hardest days, small steps can make a big difference in improving your mental health. Reach out to us if you need help starting your journey.

Taking action can feel difficult, but with the right support, you can start to feel a bit better day by day. 

You deserve to feel good again—and Behaviour Activation is one tool that can help you get there.