behavioral activation in jacksonville florida

Need a Mood Boost?

Frequently in my Jacksonville Florida online psychotherapy practice, AROSE eTherapy®, I work with clients who are feeling down or “meh.” Many times, clients seeking online therapy for professional women in Jacksonville Florida initiate treatment because they are down, overwhelmed, or just not themselves. They may voice complaints like, “Dr. Rozycki, I feel so low and have little energy to do anything after working all day and taking care of the kids at night.” They may want to engage in relaxing or fun activities but struggle to find the energy to do so and end up vegging in front of the TV or having a glass of wine to relax. Admittedly, these strategies do little in the long-term to boost mood.

As part of my practice as an online psychologist in Jacksonville Florida, I ask about their favorite interests and hobbies and how often they’re engaging in them. Although I’m interested in understanding who they are as a person, I’m also gauging their energy levels and assessing for possible depression. Often, they have stopped engaging in hobbies, or in other cases, they tell me they don’t have any meaningful hobbies.

A down, depressed, or apathetic mood can make people feel heavy and convince them that they just want to lie on the couch alone and do nothing. However, giving in to this urge can deepen feelings of depression. While it can be challenging to start, one effective strategy for relieving depression is behavioral activation, a technique used in online behavioral therapy for professional women in Florida. This proactive approach involves engaging in activities that are enjoyable and provide a sense of meaning and purpose, helping to uplift mood.

Find your center again and get off the over-busy merry-go-round. Behavioral activation has you prioritize what matters most to you and your well-being.

Behavioral Activation: A Path to Renewed Well-Being

Incorporating behavioral activation into your daily routine can be a powerful catalyst for improving mood and overall well-being. Grounded in the principles of cognitive-behavioral therapy (CBT), this approach is based on the idea that engaging in meaningful and rewarding activities can positively impact mood regulation. By focusing on enjoyable and purposeful tasks, behavioral activation helps counteract the downward spiral of depression and apathy, promoting a sense of accomplishment, connection, and vitality. This proactive strategy enables you to break free from negative thought patterns and behaviors, leading to a renewed sense of joy and satisfaction in everyday life. With online therapy for women in Jacksonville Florida you can learn this simple and effective strategy.

Get Started with Behavioral Activation in 5 Steps

Curious about how to start behavioral activation? Breaking the process down into manageable steps can help you incorporate meaningful and enjoyable activities into your daily routine. Here’s a simplified guide to get you going:

1. Identify Values and Goals:

Reflect on what matters most to you and your aspirations. If you’re unsure where to start, a quick online search can provide a list of values to consider. Highlight the ones that resonate with you. Next, think about activities that align with these values. For instance, if creativity is important to you, activities like painting or scrapbooking might be fulfilling. Set both short-term and long-term goals based on these values.

2. Start Small:

Begin with one or two activities that you used to enjoy or have always wanted to try. Simple tasks like taking a short walk, reading a book, or cooking a favorite meal can be a good starting point.

3. Create a Schedule:

Develop a daily or weekly plan that includes time for these activities. Break larger tasks into smaller, manageable steps to avoid feeling overwhelmed. Set specific times for each activity to help you stay on track. Consider teaming up with a friend who shares your interests to boost accountability.

behavioral activation prioritizes fun

It’s easy to get caught up in work tasks and obligations but ignoring feel-good activities will only increase stress. Start scheduling in fun activities today!

4. Monitor Your Mood:

Track your mood before and after engaging in activities. You can use a calendar, a logbook, or apps like Daylio Journal, Mood Journal, or Mood Meter. Pay attention to any changes in how you feel, even if they’re subtle, to identify which activities have the most positive impact on your well-being.

5. Adjust and Expand:

Regularly review your progress and adjust as needed. Gradually introduce new activities or increase the frequency and duration of those you already enjoy. Be open to experimenting until you find what works best for you.

Remember, while behavioral activation can help shift your mood, it's normal to still experience negative feelings from time to time. Over time, as you engage more in fulfilling activities, you may find those negative feelings decreasing and positive ones increasing. Celebrate your progress, no matter how small, and don’t be discouraged by setbacks.

activities in jacksonville florida

Here's a list of activity categories for Jacksonville Florida to get you started:

1. Walking / Hiking

- Jacksonville Arboretum & Gardens: Offers numerous trails through a variety of natural habitats.

- Riverside Park: Features walking paths along the St. Johns River, with scenic views and historical landmarks.

- Hanna Park: Includes trails for hiking, biking, and enjoying the coastal scenery.

2. Cultural Events

- Jacksonville Jazz Festival: An annual event featuring jazz performances from top artists.

- The Jacksonville Historical Society: Hosts events and tours showcasing the city's history.

- Art Walk: A monthly event in downtown Jacksonville where local artists, musicians, and performers display their work.

3. Nature

- Jacksonville Zoo and Gardens: Explore diverse habitats and botanical gardens.

- Timucuan Ecological & Historic Preserve: Offers a mix of nature trails and historic sites.

- Little Talbot Island State Park: Enjoy the natural beauty of this barrier island with pristine beaches and walking trails.

4. Dog Parks

- Huguenot Memorial Park: Features a designated dog-friendly beach area.

- Riverside Park Dog Park: A spacious, fenced area where dogs can play off-leash.

- Veterans Park Dog Park: Includes separate areas for large and small dogs, with ample space for play.

5. Art

- Cummer Museum of Art & Gardens: Houses an impressive collection of art and beautifully landscaped gardens.

- Museum of Contemporary Art Jacksonville (MOCA): Offers exhibitions of contemporary art from around the world.

- Jacksonville Main Library Art Gallery: Features rotating art exhibits and cultural events.

6. Yoga

- Yoga Den: Offers a range of classes including hot yoga, vinyasa, and restorative sessions.

- Flow Yoga: Provides various yoga styles and wellness workshops.

- Sweetwater Yoga: Focuses on gentle and restorative yoga practices.

Get in touch with what inspires and excites you--it's a great way to overcome stress!

7. Live Music

- Murray Hill Theatre: Hosts a variety of live music performances and events.

- Ritz Theatre and LaVilla Museum: Features live music and cultural performances in a historic setting.

- Jack Rabbits: A venue known for its diverse lineup of local and national acts.

8. Cycling

- Jacksonville Beach Boardwalk: Ideal for a leisurely bike ride along the oceanfront.

- Black Creek Trail: A scenic trail that offers a great cycling experience through nature.

- Arlington Expressway Trail: A bike-friendly path connecting various parts of the city.

9. Zoos and Gardens

- Jacksonville Zoo and Gardens: Home to a wide variety of animal species and beautiful gardens.

- The Cummer Museum Gardens: Includes lush gardens with various plant collections.

- Riverside Park: Offers beautiful green spaces and scenic river views.

10. Shopping

- St. Johns Town Center: A large outdoor mall with a wide range of retailers and dining options.

- The Avenues Mall: Features a variety of shops and eateries.

- Five Points: A trendy neighborhood with eclectic boutiques and local shops.

11. Sports

- TIAA Bank Field: Home to the Jacksonville Jaguars, where you can watch NFL games.

- VyStar Veterans Memorial Arena: Hosts various sports events and concerts.

- Jacksonville Jumbo Shrimp: Enjoy a minor league baseball game at 121 Financial Ballpark.

Online Therapy in Jacksonville Florida

 I hope this list sparks your interest in exploring activities around Jacksonville! The city is brimming with opportunities that cater to a wide range of interests, and this list is just a starting point. If you're located elsewhere, I encourage you to explore your own community and find activities that resonate with you or plan a trip to Jacksonville Florida! Use the broad categories mentioned here as a guide to discover local events and groups. You’ll likely find like-minded individuals who share your passions and can help you engage in activities that bring you joy.

Dr. Alicia Rozycki, Author

If you find that behavioral activation alone isn’t enough to lift you out of your rut, additional support might be beneficial. AROSE eTherapy® offers online therapy services to residents of Jacksonville Florida, and surrounding areas, as well as Colorado, Maryland, and Pennsylvania. Click below to schedule a free 15-minute consultation with Dr. Alicia Rozycki and explore whether this practice is the right fit for you.