As we move into the fall season and the days begin to get shorter, many of us notice changes in our energy, routines, and mood. Less sunlight, cooler weather, and busier schedules can make it tempting to stay inside, slow down, and withdraw from some of the activities we enjoyed during the summer.

For someone already experiencing depression or low mood, these seasonal changes can make it even harder to find the motivation to get moving, connect with others, or do the things that normally bring a sense of enjoyment or accomplishment.

When we're depressed, even simple things can feel exhausting. Getting out of bed, answering a text, taking a shower, making dinner, or leaving the house can feel like they require far more energy than we have. Things we once enjoyed may no longer seem appealing, and staying in bed or keeping to ourselves can feel like the easiest option.

As a therapist, one of the things I often hear from clients experiencing depression is:

"I just want to wait until I feel better before I do anything."

It makes complete sense. When you're exhausted and overwhelmed, doing less can feel like the most natural response. But this is where it can be helpful to look at the relationship between how we feel and what we do.

Sometimes, the very things that could help us begin to feel better are the things depression makes us feel least capable of doing.

And that is where Behavioural Activation comes in.

Depression Can Change What We Do

Depression doesn't only affect our thoughts and emotions. It can also significantly change our behaviour.

We may start withdrawing from friends and family, avoiding responsibilities, giving up hobbies, spending more time in bed, or putting off things that feel difficult. At first, this can provide some relief. We don't have to interact with people, deal with responsibilities, or use energy that already feels limited.

The problem is that the relief is often temporary.

The less we do, the fewer opportunities we have for connection, accomplishment, enjoyment, and meaningful experiences. Over time, this can create a cycle:

Depression → withdrawal → less activity → fewer positive experiences → feeling worse → more withdrawal

Behavioural Activation is one way of interrupting that cycle.

You Don't Have to Wait Until You Feel Motivated

One of the most important ideas behind Behavioural Activation is that motivation doesn't always come before action.

We often think:

"I'll go for a walk when I feel motivated."
"I'll see my friends when I feel more like myself."
"I'll start taking care of things when I have more energy."

The difficulty is that depression can make motivation very difficult to find.

Behavioural Activation takes a different approach: instead of waiting for motivation, we take a small action and see what happens.

Recently, a client shared a short phrase they had heard on TikTok: "Depression hates a moving target."

I immediately wrote it down because, although it's simple, it captures an important idea.

When depression tells us to stop, withdraw, and stay stuck, even a small amount of movement can be a way of pushing back.

That movement doesn't have to mean going for a long run, cleaning the entire house, or suddenly becoming highly productive.

It might mean stepping outside for five minutes.

Sending a text to a friend.

Taking a shower.

Washing the dishes.

Making yourself breakfast.

Going for a short walk.

Sometimes, the action comes first and the motivation follows.

Small Steps Still Count

When you're experiencing depression, it can be easy to dismiss small accomplishments.

"I only walked for five minutes."

"I only cleaned one room."

"I only answered one message."

But when depression has narrowed your world, these small actions matter.

If a 30-minute walk feels impossible, walk to the end of the driveway.

If cleaning the house feels overwhelming, clean one small area.

If seeing friends feels like too much, send one text.

If cooking dinner feels impossible, make something simple.

The goal isn't to suddenly become productive or to force yourself to feel happy.

The goal is to take one small step toward the life you want to be participating in.

Depression can gradually shrink our world. We stop making plans. We stop seeing people. We stop pursuing interests. We stop doing things that once gave us a sense of purpose or accomplishment.

Behavioural Activation helps us begin to open that world again.

It might mean reconnecting with a hobby, spending time with someone you care about, getting outside, returning to an activity you value, or taking one small step toward a personal goal.

What If I Do Something and Still Feel Depressed?

This is an important part of Behavioural Activation.

You may decide to go for a walk, call a friend, or get out of bed—and still feel depressed afterward.

That doesn't mean you failed.

Depression can interfere with our ability to experience pleasure. Something that would normally feel enjoyable may initially feel neutral, uncomfortable, or exhausting.

The goal isn't to expect every activity to immediately make you feel happy.

Instead, think of each action as creating an opportunity for something different to happen.

One walk probably won't transform your mood.

One phone call won't make everything better.

One productive afternoon won't make depression disappear.

But repeated small actions can gradually create momentum.

And sometimes, momentum makes the next step feel a little more possible.

What Is One Small Step You Can Take?

If you're experiencing depression, consider choosing one small activity today.

Not ten.

Not twenty.

Just one.

You could:

• Open the curtains and let in some sunlight.
• Take a shower.
• Step outside for five minutes.
• Make yourself breakfast.
• Text someone you trust.
• Take a short walk.
• Listen to a favourite song.
• Complete one small household task.
• Spend ten minutes doing something that matters to you.
• Make one plan for something you would like to do this week.

Then simply notice what happens.

Maybe your mood changes.

Maybe it doesn't.

Maybe you feel a small sense of accomplishment. Maybe you feel exactly the same.

The important part is that you took a step.

You chose to engage with your life rather than allowing depression to make every decision for you.

Behavioural Activation isn't about forcing yourself to be positive or pretending that depression isn't difficult. It's about recognizing that our actions can influence our experiences, even when we don't have complete control over how we feel.

You don't have to wait until you feel better to take the first step.

Sometimes, taking the first step is part of how we begin to feel better.

And remember:

Depression hates a moving target.

So this week, don't worry about making a huge change.

Just ask yourself:

"What is one small step I can take today?"

And let that be enough.

If you're struggling with depression, you don't have to navigate it alone. A mental health professional from Gibson and Associates can help you understand patterns of withdrawal and avoidance and develop small, realistic steps toward reconnecting with the people, activities, and parts of life that matter to you.

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