After the birth of her first child, clinical psychologist Terri Bacow found herself struggling in ways she didn’t expect.
“I tried therapy,“ she said. ”I tried medication.”
However, the only thing that helped her postpartum depression was going back to work, she told The Epoch Times.
The return to work wasn’t about being productive for productivity’s sake—it was about regaining structure, purpose, and the feeling of being capable again. That small return to routine lifted her mood and gave her steadier footing as a new parent.
When we feel low or stuck, our worlds can start to shrink. Bit by bit, routines can slip, social ties can weaken, and motivation can fade—and the longer it goes on, the harder it becomes to break the cycle.
It might be tempting to wait for your mood to improve before making a change, but often, action helps shift the mood.
How Behavioral Activation Works
Unlike traditional talk therapy, behavioral activation focuses less on unpacking the reasons behind your low mood and more on interrupting the cycle of avoidance behaviors—such as withdrawing or putting things off—that often keep people stuck. Small, purposeful actions create momentum, which can gradually lift your mood.Whether it’s replying to a text, cooking a meal, or stepping outside for five minutes, each small act reintroduces structure and meaning to your day. Creating a sense of accomplishment and forward movement can help break the cycle of inertia.
Start with an icebreaker—a manageable task that lowers the barrier to action. If leaving the house feels impossible, start by putting on your shoes. If studying feels daunting, just open the book to the right page. The goal isn’t perfection—it’s movement.
“The first step is to break the task into smaller pieces,” said Bacow, who holds a doctorate in clinical psychology. “And if that still feels too much, break it down even more.”
From there, you can build momentum by “habit stacking.” This is helpful because it consolidates actions into habits, making it easier to complete tasks when they’re linked to something you already do, she said.
For example, after making your morning coffee, jot down one small thing you could do today, even if it’s just taking a shower or getting some fresh air. Or when you come home, set a timer and tidy one surface for five minutes. These rituals aren’t trivial—they create traction.
“You do not rise to the level of your goals,“ habit expert and author James Clear wrote in “Atomic Habits,” a bestselling book on behavior change. ”You fall to the level of your systems.”
You Don’t Have to Act Alone
Behavioral activation isn’t a quick fix. It’s about building momentum—sometimes with help.One of the most common—and least recognized—signs of emotional struggle is anhedonia: the loss of interest or pleasure in things that once brought you joy. When that happens, you may stop feeling like yourself.
That kind of withdrawal can resemble rest or self-care, but sometimes, it’s avoidance in disguise.
“You might need to slow down, set boundaries, take a break,“ Bacow said. ”That’s healthy.”
But when pulling back becomes your default—when you’re spending most of the day in bed, skipping meals, avoiding texts—that’s when it can deepen the cycle of low mood.
Sometimes, the first step toward breaking that cycle doesn’t come from within—it comes from someone who notices.
Before her debut album launched her to fame, singer Sheryl Crow went through a period of emotional struggle after a major professional setback. She couldn’t get out of bed and was skipping meals. It was her mother who intervened, walking through the door and refusing to let her daughter waste away.
That small but steady act marked the beginning of Crow’s return to herself. It’s exactly the kind of moment that behavioral activation is designed to harness: a simple step that can start to shift everything.
“When someone is depressed, they often can’t generate motivation from within,” said Bacow, adjunct instructor in New York University’s Department of Applied Psychology and a clinical instructor at the Icahn School of Medicine at Mount Sinai.
“They may need a ‘body double’ [a friend, family member, or therapist]—someone who helps them get out of bed, go to the store, take a walk. It’s not about forcing. It’s about having someone lend their energy when you can’t access your own.”
How to Tell If You’re Stuck
Feeling off, flat, or not quite yourself for a few days is normal. However, when that feeling lingers, it’s worth paying attention to. You don’t have to hit rock bottom to try something new.- “Is this bothering me?”
- “Is it getting in the way of how I live?”
- “Is this mood starting to interfere with my sleep, work, or relationships?”
How to Start on the Healing Path
Clinicians often guide people toward five categories of action, each designed to reintroduce meaning and motivation into daily life. For Bacow, the turning point was returning to work, but you don’t need a big leap to begin. Any small step that reflects your values will create momentum:- Mastery: Complete a small task—tidy a drawer, solve a puzzle, or organize one corner of a room.
- Connection: Reach out—text a friend, talk to a neighbor, or join a group.
- Pleasure: Do something enjoyable—watch a favorite show, cook something comforting, or listen to music.
- Movement: Move your body—take a walk, stretch, garden, or dance to one song.
- Purpose: Contribute—volunteer, help someone, or attend a spiritual or community event.
A 4-Step Approach
You don’t need to see a therapist to benefit from behavioral activation. Here’s how to do it on your own:Bacow didn’t wait to feel better before acting—and that’s what helped her heal.
“Sometimes you have to move first, and the feeling catches up,” she said.