Behavioural Activation
When you feel stuck in a low mood, the smallest tasks can feel overwhelming. Behavioural Activation offers a structured method to getting out of the negative cycle, by taking action first to encourage motivation to follow.
What Is Behavioural Activation?
Behavioural Activation is an evidence-based, structured, time-limited psychotherapy used for depression that focuses on increasing behaviours that bring you into contact with environmental reinforcers and decreasing behaviours that preclude contact with positive reinforcement, such as inactivity and avoidance.
How Does Behavioural Activation Work?
Behavioural Activation is based on behaviourism, as a branch of psychology that focuses on how an individual shapes their actions and, as a result, their mental health. The general idea is that by purposely practising certain behaviours, people can activate a positive emotional state for themselves.
For instance, participating in healthy activities, like exercise, can make you feel good, hence motivating you to continue participating in these activities.
However, the reverse is also true in this concept. Engaging in a behaviour that makes someone feel negative can activate unpleasant emotions, which can cause a negative cycle. The worse you feel, the less likely you will engage in behaviours that benefit you.
Often, Behavioural Activation is recommended for those with depression, as these individuals find it hard to engage in meaningful activities that give them pleasure. It can also be used for substance abuse, to replace the addiction with a healthier behaviour. For instance, whenever you have a craving, take your dog for a walk around the park.
Benefits Of Behavioural Activation
Improves mood: Encouraging regular participation in pleasurable and meaningful activities will break the negative cycle of inactivity and low mood.
Reduces avoidance: Depression, anxiety and more result in avoidance behaviours. Behavioural Activation reduces this by facing avoided situations and rebuilding confidence with small steps.
Creates structure: Behavioural Activation reintroduces routine, which is often lost during periods of depression, resulting in a heightened sense of purpose.
Accessible and easy to learn: Behavioural Activation is straightforward and action-oriented, making it ideal for clients who feel stuck or overwhelmed.
Who Is Behavioural Activation For?
Depression:
Behavioural Activation was primarily developed for individuals with depression, due to the disorder largely involving a loss of interest and pleasure in activities and withdrawal. Behavioural Activation helps individuals re-engage in meaningful activities to bring them a sense of accomplishment and pleasure, aiming to reduce avoidance and withdrawal
Substance Abuse:
Behavioural Activation helps target avoidance patterns and low mood that often fuel substance use by encouraging a lifestyle that is not based around substances, increasing engagement in sober, rewarding activities. It is often used alongside relapse prevention and motivational interviewing
Examples Of Behavioural Activation
Increasing pleasure and meaning
A big factor of Behavioural Activation is to increase your pleasurable feelings and sense of meaning. For instance, a person who loves cooking may struggle to cook when they are having a depressive episode, which could result in them stopping to cook entirely and resorting to ordering, or eating poorly.
Doing this can reinforce their feelings of things being hopeless or deprive you of the activities you previously enjoyed doing. However, if you are given small goals, such as cooking at least one meal a day or every two days, it proves to you that you are capable of doing it, hence improving your mood.
Replacing unhelpful behaviours
Another way to use Behavioural Activation is to replace the unhelpful behaviour with a beneficial one. For instance, if someone resorts to alcohol whenever they are stressed or sad, they will ultimately feel worse, so we may find something to replace it with, such as a hobby like sketching. This will help create positive emotions, helping you avoid alcohol the next time to experience these negative emotions.
Improving relationships
Experiencing painful emotions can make it difficult to reach out to loved ones and participate in social activities, causing withdrawal and isolation, which can intensify depression, cause loneliness or reduce social support. A way to improve this could be trying to commit to a weekly or biweekly brunch with a close friend or family member
How To Practice Behavioural Activation?
Notice the impact of behaviours on emotions: This can be done with a journal to compare the behaviours that make you feel good and the ones that make you feel bad.
Identify the behaviours that should be increased: Select 1-2 behaviours and set a goal for engaging in them often. For instance, if you struggle with depression, aim for a 10-minute walk every morning to boost energy and create a routine.
Reduce and/or replace unhelpful behaviours: This is done to reduce behaviours that evoke negative emotions. For instance, if you feel bad about using too much social media, you can set a time limit or replace that time with something else, like a hobby or calling friends.
Monitor progress: During this process, it is important to track your progress with behavioural changes and the impact on your feelings. You may notice that over time, it is easier to do beneficial activities, like walking and socialising, and if you do not notice improvements, your clinician may adjust approaches and goals.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr Emma Waddington, Senior Clinical Psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
FAQs About Behavioural Activation
What is the 5-minute rule for Behavioural Activation?
Start small, commit to doing the activity for 5 minutes.
How do you start Behavioural Activation?
- Notice your cycle
eg. staying in bed when you are experiencing a low mood - Track your daily activities and mood
eg. hourly activity + mood for 2-3 days to notice patterns & activities that matter to you - Set a realistic goal
eg. 10 min walk on Monday, Wednesday, and Friday - Follow the goal and schedule regardless of motivation or mood, even if you don’t feel like it, do it! (This is Behavioural Activation)
- Reflect
eg. “How did I feel before, during, and after?” - Repeat and build over time!
Is Behavioural Activation a CBT technique?
Yes, Behavioural Activation is a CBT technique, but it is also recognised as a standalone, evidence-based treatment for depression and related issues.