Behavioural Activation – Self-help Resources (updated)

Behavioural Activation aims to give you the motivation to make small, positive changes in your life. It’s an intervention for low mood and depression.

Learn problem-solving skills to help you tackle problems that are affecting your mood.

Explore some ideas and strategies to help you manage your depression by working through the worksheets, step by step.

  • Information sheet – Behavioural Activation

This has information about why Behavioural Activation is used for low mood and depression.

  • Worksheet 1 – Record what you are currently doing

Use this as a starting point to record what you are currently doing during the week.

  • Worksheet 2 – Identifying activities

Use this to start thinking about some of the things you have given up since feeling down and perhaps some of the things you would like to start doing for the first time.

  • Worksheet 3 – Organising activities as to how difficult they are

Use this to rank each of the activities from worksheet 3 as to how difficult you would find them to do in the next week or so.

  • Worksheet 4 – Planning

Use this to start working on your activities.

  • Worksheet 5 – Thinking about physical activity

It’s time to start working on the idea that physical activity gives you an extra boost. Here, you focus on physical activities you feel you could manage, what might prevent you from doing each activity, and how you can overcome any difficulties.

  • Worksheet 6 – Setting up and tracking weekly physical activity

Use this to track your physical activity.

  • Worksheet 7 – Staying well

Use this to keep an eye on your mood and develop a low mood alarm and activity toolkit if you notice the signs of depression returning.


Please note:

Completion certificates are not issued for self-help resources. However, if you need a certificate, please contact us.

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