Behavioral Activation
This phrase explains why we do not wait to feel motivated before acting.
What is Action precedes emotion?
The first step of Behavioral Activation.
What is activity monitoring?
“I feel like a failure, so I must be one.”
Emotional Reasoning
Replacing “I always fail” with “Sometimes I struggle” is this skill.
Reframing or Restructuring
These act like a compass for our behavior.
Values
Depression encourages this behavior, which maintains low mood long-term.
What is avoidance or isolation?
Activities that improve mood are labeled this.
What are UP activities?
“She didn’t text back. She must be mad at me.”
Jumping to Conclusions
Drawing a pie chart to divide realistic responsibility addresses this distortion.
Personalization
Activities done simply because they are enjoyable are called this.
Pleasure
Doing the opposite of what depression tells you to do is called this in CBT.
What is behavioral activation (or opposite action)?
Tracking mood before and after activities helps us collect this.
Data
“I messed up once. I always mess things up.”
Overgeneralization
Asking “What do I know vs. what am I assuming?” helps challenge this.
Jumping to Conclusions
Developing skills and feeling competent relates to this.
Mastery
A small 2–5 minute task designed to build momentum is called this.
What is a micro-goal?
DOWN activities often provide short-term relief but increase this long-term.
Depression
"I should always be strong."
Should Statements
Replacing “I should” with “I prefer” helps reduce this thinking pattern.
Should Statements
Balanced engagement includes values, pleasure, mastery, and this.
Goals
The scientific phrase meaning we create more chances for positive experiences by activating.
What are reinforcing positive context contingencies?
Depression often causes us to underestimate this before an activity.
Pleasure or Mastery
Focusing only on one negative comment while ignoring five compliments.
What is disqualifying the positive?
Saying “I feel anxious, but that doesn’t mean I’m unsafe” challenges this distortion.
Emotional Reasoning
When depressed, we often predict this will be low before an activity.
Pleasure or Enjoyment