Small plans, lighter days

Low mood can stop us doing important or enjoyable things, and that can make days feel flatter. Behavioural activation is a talking therapy approach that works the other way round. You plan small, doable activities and notice how they affect your mood. The NHS suggests listing things you have stopped doing, then doing some each day, starting with the easier ones.

Researchers in Goa tested the Healthy Activity Program, an eight session programme delivered by trained lay counsellors that includes behavioural activation along with other elements, with adults who had moderately severe to severe depression. Adults who received it alongside usual care did better than those who had usual care alone. This planner borrows only the activity planning idea. It is not that programme and does not replace that kind of care.