Many teens with depression underestimate the major impact that can come from making small changes in their life. But just like a small rudder can steer a giant ship or stubbing your smallest toe can inflict a world of pain, the small actions your teen chooses to take can make a big difference when it comes to managing the symptoms of their depression.
This is why many therapists encourage teens to practice behavioral activation, a coping mechanism that involves teenagers engaging in certain behaviors to influence their emotional state.
Behavioral activation can play a huge role in helping teens think and feel differently because this strategy involves them taking conscious steps toward reaching a specific goal.
For example, if a teen practicing behavioral activation wants to be a more grateful person, they will choose a couple of small activities to do during the week that will help them practice gratitude like keeping a gratitude journal or reaching out to thank three people who have made a difference in their lives. In doing this, they are moving toward their goal and actively combatting choices that will get in the way of this goal.
Behavioral activation can play a similar role in your teen’s struggle with depression.
When your teen is feeling depressed, they may have trouble doing activities, like showering or brushing their teeth, which will help them feel better and minimize the symptoms of their depression. Additionally, they might unknowingly make small choices that can actually worsen the symptoms of their depression, like listening to depressing music, closing their blinds, or engaging in negative self-talk.
With behavioral activation, your teen will be encouraged to choose a few small actions to take in order to help them combat their negative emotions. These actions can range anywhere from brushing their teeth to spending a few minutes outside to exercising to making their bed. While none of these actions are a “cure” for depression, they can make a significant difference.
Making the bed might seem like a small task, but completing this task each morning can help your teen feel like they have control over their lives and give them a sense of accomplishment at the start of their day. Spending ten minutes outside or getting a bit of exercise might not seem important, but it will give your teen the fresh air, vitamin D, and endorphins they need to lift their mood. Taking a shower might not seem like a big deal, but it can help your teen feel refreshed and ready to tackle their day.
When your teen completes seemingly insignificant actions that help them to feel good and to feel good about themselves, it will also decrease the likelihood that they will worsen their mood, practice negative self-talk or self-loathing, or want to isolate themselves from others, which can make their feelings of depression even worse.
In this way, behavioral activation helps improve your teen’s mood while preventing them from neglecting behaviors that will worsen their mood. These small actions will have a domino effect that can lead to lasting change.
As a parent, you can help your teen start practicing behavioral activation by keeping a few tips in mind:
Choose meaningful activities. If all of the activities on your teen’s goal list feel like they are pointless or a chore, your teen will not feel motivated to complete these actions.
Use SMART goals. All of the behaviors on their list should be measurable. For instance, “being kinder to my sibling” is not as easy to measure as “say one nice thing about my sibling.”
Keep it simple: Both you and your teen might be tempted to come up with a long list of behaviors for them to do each day or each week. While the intentions behind this may be good, it may create unattainable expectations that will only put more pressure on your teen.
Celebrate small wins. Let your teen know that you are in their corner by celebrating their progress and acknowledging the progress they have made even when they miss the mark.
Switch things up. Your teen will grow bored of doing the same list every day. Plus, they may need new behaviors to practice if previous ones start to become habits.
Be patient. Change won’t happen every night. Remember that behavioral activation will help your teen manage the symptoms of their depression. It is not going to immediately “fix” their depression. It will take time for your teen to see the benefits, and that’s okay!