Emotions Journal: Day 12 - Behavioral Activation

Introduction

• Focus on Behavioral Activation to widen the window of tolerance, especially from hypoarousal back into the window.
• Emphasizes specific behaviors and their effects on emotions.

Behavioral Activation

• Definition: A skill that focuses on specific behaviors to notice their effects on emotions.
• Purpose: Track activities that positively impact emotions, providing a sense of achievement or enjoyment.
• Theory: Negative life events can lead to low positive reinforcement, while positive outcomes from activities promote repetition.

Unhelpful Behaviors

• Negative behaviors (e.g., excessive sleeping, poor nutrition) provide temporary relief but worsen mood.
• These behaviors often correlate with hypoarousal, leading to low activation and stimulus experience.

Implementing Behavioral Activation

• Skill Utilization: Increase positive reinforcement and end negative behaviors.
• Focus: Select healthy coping skills that provide positive reinforcement, achievement, and enjoyment.
• Replace negative, avoidant behaviors with rewarding ones to boost self-esteem.

Positive Outcomes

• Repeated use of coping skills is more beneficial than one-time use.
• Behavioral Activation Chart helps track emotions before and after activities using a numeric scale (1-8).

Practical Example

1. Pre-Activity: Check emotions and sense of achievement/enjoyment. E.g., low mood, low achievement.
2. Activity (e.g., Stretching): Perform the activity.
3. Post-Activity: Check emotions again - typically improvement in mood and achievement/enjoyment.
4. Assessment: Even a small improvement (1%) is beneficial.

Overcoming Challenges

• Regular application of skills can be hard; improvement in achievement or enjoyment should be motivating.
• Feel proud of small accomplishments and allow oneself to feel that sense of achievement.

Daily Intention and Reflection

• Activity Logging: Fill out activities performed or planned, noting emotions before and after.
• Use the feelings wheel for emotional literacy.
• Customization: Add columns for other emotions (e.g., stress) to track decrease.

Identifying Effective Activities

• Tailor activities to personal preferences; not all will resonate with everyone.
• Explore a variety of coping skills to maintain motivation.

Journaling Flexibility

• Journaling allows personalization; there's no right or wrong way.
• Encourage self-discovery and identification of strengths and preferences.

Final Thoughts

• Challenge yourself to reflect on activities and their emotional impact.
• Be proud of any positive steps taken today.

Looking Ahead

• Excited to connect on Day 13 of the Emotions Journal.