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Back from the Bluez
Module 2
Behavioural Strategies forManaging Depression

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Behavioural Activation: Fun and Achievement

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Fun Activities Catalogue

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Behavioural Activation Worksheet

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Weekly Activity Schedule

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Module Summary

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About the Modules

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Behavioural Activation: Fun &Achievement
The symptoms of depression can bring about some drastic changes in a depressed person’s life, daily routines, andtheir behaviour. Often it is these changes that makes the depression worse and prevents the depressed personfrom getting better.
For example, a lack of motivation or a lack of energy can result in a depressed person cutting back on theiractivities, neglecting their daily tasks and responsibilities, and leaving decision-making to others. Have you noticed
these changes in yourself when you are depressed?
When your activity level decreases, you may become even less motivated and more lethargic. When you stop
doing the things you used to love, you miss out on experiencing pleasant feelings and positive experiences. Your
depression could get worse and this becomes a vicious cycle.
Similarly, when one begins neglecting a few tasks and responsibilities at work or at home, thelist may begin to pile up. As such, when a depressed person thinks about the things they haveto do, they may feeloverwhelmed by the pile of things they have put off doing. This may result in them feeling guilty
or thinking that they are ineffective or even, a failure. This will also worsen the
depression.

Increasing Your Activity Level
One way to combat depression is to simply increase your activity level, especially in pleasurable activities –having fun – and tackling your list of tasks and responsibilities, but doing it in a realistic and achievable way, sothat you set yourself up to succeed. Becoming more active has a number of advantages:
Activity helps you to feel better. At the very least, when you start engaging in some kind of activity, it
gives your mind something else to think about – a different focus. Doing things, even a little at a time, canhelp give you a sense that you are moving forward, taking control of your life again, and doing
something – experiencing a sense of ACHIEVEMENT. You may even find PLEASURE andenjoyment in the activities you do.
Activity helps you to feel less tired. Usually, when you are physically tired, you need rest.
However, when you are depressed, the opposite is true. Sleeping more and sitting around doing
nothing will only cause you to feel more lethargic and tired. Also, doing nothing leaves
room for your mind to ruminate on depressive thoughts, which will make your feel even more depressed.
Activity can help you think more clearly. Once you get started, you may find that you take a different
perspective on particular problems in your life. Also, because your mind takes a different focus as a result of theactivity, your thoughts may become clearer.
This is one of the ways of turning the vicious cycle of depression around, by using behavioural strategies –engaging in pleasurable activities and tackling small tasks.

Fun & Achievement
It makes good sense to do fun and pleasurable things to make yourself feel better, but these are not the only
sorts of activities that will help generate positive feelings. Being depressed isn’t just about feeling sad – there area lot of other feelings involved as well, such as hopelessness, guilt, and despair. So, it also makes sense to do
things that result in other positive feelings, such as achievement and a sense of purpose. When you areCC

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Back from theplanning things to do for yourself, it is important to remember to include a mixture of activities, adding thosethat have the potential to give you other positive feelings. An example of this is paying off money on your credit
card, doing the ironing, or doing the shopping. Doing these things can help you feel more in control of your life
(e.g., paying off your debts) and give you satisfaction that you have started doing something (e.g., catching up on
household chores). Doing tasks that give you a sense of achievement or mastery will help you feel like you arestarting to get back on top of things again. Some activities may combine the two. For example, making your bed
may give you a sense of pleasure at having a neat, tidy bed, but it may also give you a sense of achievement at
having done something to improve your home environment. This sense of achievement is just as important asgetting pleasure out of something, and may indeed prompt you to do more.

Start Simple
Even though there are a number of advantages in increasing your activity level, it may not be easy to
get started. Often, this is because when you are depressed, you think negative thoughts such as “I
won’t enjoy doing this,” or “It’s too hard,” or “I’ll probably fail at this too.” These thoughts may
stop you from getting started. Often the big mistake people make is trying to do too much too
soon.
When you are depressed, things that you usually don’t even have to think about doing (when you are notdepressed) can seem to require a huge amount of effort. The idea is to start with small easy steps and begin withthings that you can do. Think of it in terms of training for a sports event.
If you hadn’t been doing any running for 6 months, would you try and run a marathon without doing any training?
Of course not! You would go on a training programme that starts out within your present capabilities, and thenslowly build up your fitness and endurance. Similarly, when you are depressed, it is unreasonable to expect
yourself to be able to jump out of bed and clean the house before going out to meet a friend for a late lunch. If
you set your goals too high, you might end up not doing them, become disappointed in yourself, and feel worse
than ever. Instead, plan to do things that are achievable at your current level of functioning. Start with small
steps and slowly build yourself up to the large tasks that seem unmanageable right now. For example, aim to get
out of bed for 10 minutes, then slowly build up the amount of time you are out of bed for. Don’t try to clean
the whole kitchen – just aim to do the dishes. If this is too much, just stack all the dirty dishes in a pile. Aim toget one bench top clean, or just wash 5 plates. Any task can be broken down into smaller and smaller steps until
you find something achievable.
Sometimes it is easier to aim to do a task for a set period of time rather than trying to achieve a set amount.
Read a book for 5 minutes rather than reading a whole chapter. Say you will spend 10 minutes weeding thegarden rather than aiming to weed a certain area. In this way, it will be easier for you to achieve your goal. In
the beginning, the important thing is not what you do or how much you do, but simply the fact that you are
DOING. Remember that action is the first step, not motivation, and you‘ll soon find yourself feeling better!
On the next page is a Fun Activities Catalogue. There are 365 activities listed in this catalogue. Choose two or
three from the list to do in the coming week. Remember to include one or two achievement-type tasks to yourschedule as well. Use the worksheet on page 7 to plan ahead which activity you will do, when you will do it(date), and then rate your depression, pleasant feelings, and sense of achievement BEFORE and AFTER theactivity. Take this as an experiment to evaluate your mood before and after doing an activity. See if this helps in
lifting your mood.
On page 8 is a Weekly Activity Schedule. You could use this worksheet to plan your schedule for aweek. Try including a few tasks you need to tackle or some errands that you need to run, andremember to add in some fun activities as well.

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Fun Activities Catalogue

The following is a list of activities that might be fun and pleasurable for you. Feel free to add your own fun
activities to the list.
1. Going to a quiz or trivia night
43. Jogging, walking
2. Spending time in nature
44. Going to home opens
3. Watching the clouds drift by
45. Researching a topic of interest
4. Debating
46. Going to the beach
5. Painting my nails
47. Redecorating
6. Going ice skating, roller skating/blading
48. Volunteering for a cause I support
7. Scheduling a day with nothing to do
49. Smelling a flower
8. Giving positive feedback about something (e.g.
50. Opening the curtains and blinds to let light inwriting a letter or email about good service)
51. Going to the zoo or aquarium
9. Feeding the birds
52. Doing jigsaw puzzles
10. Spending an evening with good friends
53. Donating old clothes or items to charity
11. Making jams or preserves
54. Lying in the sun
12. Going out to dinner
55. Learning a magic trick
13. Buying gifts
56. Talking on the phone
14. Having a political discussion
57. Listening to a podcast or radio show
15. Repairing things around the house
58. Walking around my city and noticing
16. Washing my car
architecture of buildings
17. Watching TV, videos
59. Doing arts and crafts
18. Sending a loved one a card in the mail60. Going on a ghost tour
19. Baking something to share with others (e.g.
61. Sketching, painting
family, neighbours, friends, work colleagues)
62. Mowing the lawn
20. Taking a sauna, spa or a steam bath
63. Going horseback riding
21. Having a video call with someone who lives far
64. Doing the dishes
away
65. Sitting outside and listening to birds sing
22. Organising my wardrobe
66. Going to a free public lecture
23. Playing musical instruments
67. Travelling to national parks
24. Going to the ballet or opera
68. Going to a fair or fete
25. Lighting scented candles, oils or incense
69. Playing cards
26. Spending time alone
70. Putting moisturising cream on my face / body
27. Exercising
71. Volunteering at an animal shelter
28. Putting up a framed picture or artwork
72. Re-watching a favourite movie
29. Flirting
73. Gardening
30. Entertaining
74. Going camping
31. Riding a motorbike
75. Playing volleyball
32. Wine tasting
76. Going bike riding
33. Going to the planetarium or observatory
77. Entering a competition
34. Birdwatching
78. Doing crossword puzzles
35. Doing something spontaneously
79. Patting or cuddling my pet
36. Going on a picnic
80. Cooking a special meal
37. Having a warm drink
81. Soaking in the bathtub
38. Massaging hand cream into my hands
82. Having a treatment at a day spa (e.g. facial)
39. Fantasising about the future
83. Putting extra effort in to my appearance
40. Laughing
84. Playing golf
41. Flying a plane
85. Doing a favour for someone
42. Playing tennis or badminton
86. Building a bird house or feeder

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Back from the
87. Clearing my email inbox
88. Planting a terrarium
89. Playing lawn games (e.g. bowls, croquet, bocce)
90. Going to a party
91. Getting out of debt/paying debts
92. Seeing and/or showing photos
93. Going on a city tour
94. Going to an agricultural show
95. Flipping through old photo albums
96. Upcycling or creatively reusing old items
97. Going sailing
98. Stretching muscles
99. Maintaining a musical instrument (e.g.
restringing guitar)100. Playing soccer
101. Buying clothes
102. Going to the botanic gardens
103. Going to a scenic spot and enjoying the view
104. Going to the speedway
105. Snuggling up with a soft blanket
106. Listening to an audiobook
107. Going to see live stand-up comedy
108. Writing down a list of things I am grateful for109. Maintaining an aquarium
110. Playing Frisbee111. Teaching a special skill to someone else (e.g.
knitting, woodworking, painting, language)112. Playing chess (with a friend or at a local club)
113. Going to a games arcade114. Jumping on a trampoline
115. Sending a text message to a friend
116. Going fishing
117. Doodling118. Putting a vase of fresh flowers in my house
119. Participating in a protest I support
120. Going to a movie
121. Surfing, bodyboarding or stand up paddle
boarding
122. Baking home-made bread123. Walking barefoot on soft grass124. Watching a movie marathon
125. Skipping/ jumping rope
126. Being physically intimate with someone I want
to be close to127. Going to karaoke
128. Wearing an outfit that makes me feel good129. Cooking some meals to freeze for later
130. Hobbies (stamp collecting, model building,etc.)131. Talking to an older relative and asking themquestions about their lifeCC

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132. Looking at pictures of beautiful scenery
133. Having family get-togethers
134. Listening to music
135. Learning a new language
136. Taking a free online class137. Working
138. Washing my hair139. Singing around the house140. Going swimming
141. De-cluttering
142. Going rock climbing
143. Whittling
144. Going on a ride at a theme park or fair145. Arranging flowers
146. Going to the gym
147. Working on my car or bicycle
148. Juggling or learning to juggle
149. Contacting an old school friend
150. Calligraphy151. Sleeping
152. Driving
153. Going crabbing
154. Playing with my pets
155. Abseiling
156. Going kayaking, canoeing or white-waterrafting157. Listening to the radio
158. Doing Sudoku
159. Planting vegetables or flowers
160. Walks on the riverfront/foreshore
161. Shooting pool or playing billiards
162. Getting an indoor plant
163. Surfing the internet
164. Doing embroidery, cross stitching
165. Browsing a hardware store
166. Donating blood
167. Buying books
168. Meditating
169. Training my pet to do a new trick170. Planning a day’s activities
171. Waking up early, and getting ready at aleisurely pace172. Going to a Bingo night173. Playing ping pong / table tennis
174. Buying an ice-cream from an ice-cream truck
175. Going on a hot air balloon ride
176. Sightseeing
177. Organising my work space
178. Dangling my feet off a jetty
179. Writing (e.g. poems, articles, blog, books)
180. Dancing in the dark

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Back from the181. Listening to classical music
182. Photography183. Watching funny videos on YouTube
184. Doing something religious or spiritual (e.g.
going to church, praying)
185. Seeing a movie at the drive-in or outdoor
cinema186. Making my bed with fresh sheets
187. Lifting weights
188. Early morning coffee and newspaper
189. Planning a themed party (e.g. costume, murder
mystery)
190. Wearing comfortable clothes
191. Shining my shoes
192. Acting
193. Meeting new people
194. Doing 5 minutes of calm deep breathing
195. Buying new stationary
196. Turning off electronic devices for an hour (e.g.
computer, phone, TV)
197. Buying music (MP3s, CDs, records)
198. Relaxing
199. Going to a footy game (or rugby, soccer,
basketball, etc.)200. Going skiing
201. Doing woodworking
202. Planning a nice surprise for someone else
203. Playing video games
204. Holding a garage sale205. Saying “I love you”
206. Making a playlist of upbeat songs
207. Colouring in
208. Playing laser tag or paintball209. Joining a community choir210. Doing a nagging task (e.g. making a phone call,scheduling an appointment, replying to an email)211. Taking a ferry ride
212. Shaping a bonsai plant
213. Watching planes take off/ land at the airport
214. Planning my career
215. Reading non-fiction
216. Writing a song or composing music
217. Taking my dog to the park
218. Borrowing books from the library
219. Having a barbecue
220. Sewing
221. Dancing
222. Having lunch with a friend
223. Talking to or introducing myself to myneighbours
224. Holding hands

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225. Having an indoor picnic
226. Reading classic literature
227. Going on a date228. Taking children places229. Going whale watching230. Putting on perfume or cologne
231. Digging my toes in the sand232. Hitting golf balls at a driving range
233. Reading magazines or newspapers
234. Calling a friend
235. Sending a handwritten letter
236. Going snorkelling
237. Going hiking, bush walking
238. Reading fiction
239. Pampering myself at home (e.g. putting on aface mask)
240. Watching my children play241. Going to a community or school play242. Making jewellery
243. Reading poetry
244. Going to the hills
245. Getting/giving a massage
246. Shooting hoops at the local basketball courts
247. Flying kites
248. Savouring a piece of fresh fruit
249. Playing hockey
250. Eating outside during my lunch break
251. Floating on a pool lounge
252. Making a pot of tea
253. Using special items (e.g. fine china, silver
cutlery, jewellery, clothes, souvenir mugs)
254. Doing a DIY project (e.g. making homemadesoap, making a mosaic)
255. Taking care of my plants
256. Telling a joke
257. Going to a public place and people watching
258. Discussing books
259. Going window shopping
260. Watching boxing, wrestling
261. Giving someone a genuine compliment262. Practising yoga, Pilates
263. Walking around the block
264. Shaving
265. Genuinely listening to others
266. Participating in a clean-up (e.g. picking up litterat the beach or park)
267. Eating fish and chips at the beach268. Rearranging the furniture in my house
269. Doing water aerobics
270. Blowing bubbles
271. Buying new furniture

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Back from the272. Going to a free art exhibition
273. Making a ‘To-Do’ list of tasks
321. Buying a meal from a food truck or hawkers
274. Travelling abroad, interstate or within the statemarket and eating outdoors
275. Having quiet evenings
322. Operating a remote control car / plane
276. Geocaching
323. Playing board games (e.g. Scrabble, Monopoly)
277. Singing in the shower
324. Savouring a piece of chocolate
278. Browsing at a second hand book shop
325. Hunting for a bargain at an op shop, garage
279. Test driving an expensive carsale or auction
280. Refurbishing furniture326. Buying, selling stocks and shares281. Exchanging emails, chatting on the internet
327. Going to plays and concerts282. Knitting/crocheting/quilting
328. Buying fresh food at the market
283. Napping in a hammock
329. Beachcombing
284. Skipping stones on the water
330. Dining out at a restaurant or café
285. Doing ballet, jazz/tap dancing
331. Harvesting home grown produce
286. Archery332. Exploring with a metal detector
287. Going on a Segway tour
333. Giving someone a hug
288. Visiting a grandparent
334. Taking a holiday
289. Making a gift for someone
335. Going to the hairdresser or barber
290. .Having discussions with friends
336. Swimming with dolphins291. Trying a new recipe
337. Picking flowers
292. Playing cricket
338. Sandboarding
293. Signing up for a fun run
339. Going to the beauty salon
294. Scrapbooking
340. Buying myself something nice295. Accepting an invitation
341. Playing squash
296. Cooking an international cuisine342. Watching a sunset or sunrise
297. Solving riddles
343. Star gazing
298. Scuba diving
344. Watching a funny TV show or movie
299. Watching home videos
345. Making pottery, or taking a pottery class300. Building a sand castle
346. Playing mini golf
301. Planning a holiday
347. Recycling old items
302. Sitting at the beach or river and watching the348. Going to a water park
movement of the water
349. Practising karate, judo
303. Watching fireworks
350. Boxing a punching bag
304. Making home-made pizza
351. Cleaning
305. Cheering for a sports team352. Driving a Go Kart
306. Origami
353. Daydreaming
307. Doing something nostalgic (e.g. eating a354. Learning about my family treechildhood treat, listening to music from a355. Picking berries at a farm
certain time in my life)
356. Watching kids play sport
308. Joining a club (e.g. film, book, sewing, etc.)
357. Setting up a budget309. Lighting candles
358. Writing a positive comment on a website
310. Going bowling/blog
311. Going to museums, art galleries
359. Getting a manicure or pedicure
312. Reading comics
360. Collecting things (coins, shells, etc.)
313. Having coffee at a cafe
361. Eating something nourishing (e.g. chicken
314. Trying new hairstyles
soup)315. Taking a road trip
362. Babysitting for someone
316. Watching a fireplace or campfire
363. Taking a class (e.g. cooking, improvisation,
317. Whistling
acting, art)
318. Playing darts
364. Combing or brushing my hair319. Going to a flea market
365. Writing diary/journal entries
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Behavioural Activation Worksheet

FUN & ACHIEVEMENT
One way of combating depression is to prescribe some fun for yourself. By engaging in some simple, pleasantactivities, you can improve your mood and your energy level. However, because you’re feeling depressedright now, you might not experience the same level of pleasure doing an activity as when you were notdepressed. But don’t stop after one or two activities. Keep going and you’ll find that your mood will begin to
lift. Try it and see!
You may also want to engage in some simple tasks or responsibilities that you have neglected for some time.
Often, accomplishing tasks can improve your motivation and give you a sense of achievement. Start withtasks that are simple and achievable. BUT remember that it is important to BALANCE both responsibilities
and pleasurable activities. Try not to go overboard on one and leave out the other.
Use the following rating scale to rate your depression, pleasant feelings, and sense of achievement BEFORE
and AFTER the activity.
0

1

2

3

4

5

6

7

8

Absolutely
None

MinimalSlightMild

Moderate

Much

HigherVery High

Extreme

Depression
Activity & Date:

Pleasure

Achievement

Before:After:

Activity & Date:

Before:After:

Activity & Date:

Before:After:

Activity & Date:

Before:After:

What did you notice about yourself?

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Back from theWeekly Activity Schedule
Use the schedule below to plan your activities for the coming week. Make sure you balance fun
and pleasurable activities with your daily responsibilities and duties.

Mon

Tues

Wed

Thur

Fri

Sat

Sun

8 to
9am
9 to
10
10 to
11
11 to
12pm
12 to
1
1 to 2
2 to 33 to 44 to 55 to 6
6 to 77 to 8
8 to
10
10 to
12 am

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Back from theModule Summary
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When people are depressed, they may experience a loss of motivationand energy that often stops them from engaging in activities that might
lift their moodThis decrease in activity levels may perpetuate depressed mood as
people may become even less motivated and more lethargic
Daily tasks and responsibilities might be neglected as well, and when adepressed person thinks of the things they have to do, they may feeloverwhelmed by the long list
Add a few pleasant and fun activities to your weekly schedule to help
you lift your mood
You might also want to start tackling your list of things to do bystarting with small or simple tasks, to give you a sense that you haveachieved something
When you increase your activity level, this will help you feel betterand less tired, and help you think more clearly

Stay Tuned...
In the next module, we will discuss how yourthoughts affect the way you feel, and what rolethoughts play in maintaining depression.

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Back from the
About The Modules
BACKGROUNDThis module was created in the early 2000s by Clinical Psychologists at the Centre for ClinicalInterventions, under the supervision of the Centre’s Founding Director, Paula Nathan.
The concepts and strategies in these modules have been developed from evidence based psychologicalpractice, primarily Cognitive-Behaviour Therapy (CBT). CBT for depression and anxiety is based on theapproach that depression and anxiety are the result of problematic cognitions (thoughts) and behaviours.

REFERENCES
These are some of the professional references used to create the modules in this information package.
Beck, A. T., Rush, A. J. , Shaw, B. F., Emery, G. (1979). Cognitive Therapy of Depression. New York: The
Guildford Press.
Beck, J.S. (1995) Cognitive therapy: Basics and beyond. New York: The Guilford Press
Barlow, D.H. (2001). Clinical handbook of psychological disorders: A step-by-step treatment manual (3rded.) New York: The Guilford Press
Clark, M.D. & Fairburn, C.C. (1997) Science and practice of cognitive behaviour therapy. Oxford:
Oxford University Press
Dobson, K.S., & Craig, K.A. (1998) Empirically supported therapies: Best practice in professional
psychology. Thousand Oaks: Sage
Hawton, K., Salkovskis, P.M., Kirk, J., & Clark, D.M. (1989) Cognitive behaviour therapy for psychiatricproblems: A practical guide. Oxford: Oxford University Press
Nathan, P.E. & Gorman, J.M. (2002) (Eds.) A guide to treatments that work (2nd ed.) New York: Oxford
University Press.

“BACK FROM THE BLUEZ”
This module forms part of:Nathan, P., Rees, C., Lim, L., & Correia, H. (2003). Back from the Bluez. Perth, Western Australia: Centre
for Clinical Interventions

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