The client explores the link between their activity and mood through a week of observation and analysis, then builds a personal list of "nourishing" and "depleting" activities. In the context of MBCT this is not behavioral activation as such, but a mindful choice of action grounded in values and bodily signals.
Step-by-step guide
- For a week keep a table: activity → mood (1–10) before and after.
- In session: find patterns — what lifts the mood, what lowers it.
- Build two lists: "nourishing" and "depleting" activities.
- Discuss: which "nourishing" ones do you avoid in depression? Why?
- Form a "minimum set" — 2–3 activities that definitely help.
- Introduce the practice of "wise action": when mood drops, choose from this set.
When to use
- Week 7: psychoeducation + homework
- With behavioral avoidance and loss of interest in life (anhedonia)
- Building an individual plan for the period after the program
Key phrases
Depression lies: it tells you that "there is no point getting up". But the body knows otherwise.
Do not wait for desire — make a choice. Desire often comes after the action begins.
What in your life nourishes you? What depletes you?
Follow-up questions
What did you notice in the link between activity and mood?
When you did something from the "nourishing" list — what happened?
What got in the way of doing what nourishes you?
Warnings
- ⚠️ Turning into a "forced good lifestyle": the element of mindfulness matters, not just the behavior
- ⚠️ The client does everything "right" and still feels bad: that is normal, work with expectations
- ⚠️ The lists should be personal, not generic ("sport, walks"): what specifically for this person?
Source: Segal, Williams, Teasdale (2013), Chapter 13 "Session Seven: How Can I Best Take Care of Myself?"
Materials are informational and educational and summarize publicly available scientific sources. They are not medical or psychological advice, are not intended for self-diagnosis or self-treatment, and do not replace consultation with a qualified professional.