Managing Stress with behavioral activation in baltimore maryland
In my Baltimore Maryland based online therapy practice, AROSE eTherapy®, I often encounter clients who feel down or overwhelmed. Many of the professional women I work with express concerns such as, “Dr. Rozycki, I have no energy left after a full day of work and taking care of the kids.” These clients often struggle to muster the motivation for activities they once enjoyed, finding themselves instead gravitating towards passive pastimes like watching TV or having a glass of wine. Unfortunately, these quick fixes rarely offer lasting relief.
As part of my approach as an online psychologist in Baltimore Maryland, I delve into clients' interests and hobbies to better understand their emotional state. Often, clients reveal they’ve stopped engaging in activities they once loved, or they may not have any hobbies they find meaningful.
A persistent sense of being down or apathetic can lead to a vicious cycle of inactivity, which often exacerbates feelings of depression. One effective method to break this cycle is behavioral activation, a technique that is also widely used in online therapy for professional women in Baltimore Maryland.
What is Behavioral Activation?
Behavioral activation is a strategic approach rooted in cognitive behavioral therapy (CBT). It involves deliberately engaging in activities that are enjoyable and provide a sense of purpose. This proactive method helps counteract the negative spiral of depression and apathy by fostering a sense of accomplishment and connection.
Incorporating behavioral activation into your routine can significantly enhance your mood and overall wellbeing. By focusing on activities that bring you joy and fulfillment, you can challenge and transform negative thought patterns and behaviors. This approach not only helps you feel more engaged in your daily life but also revitalizes your sense of satisfaction and vitality.
Behavioral Activation
One of the best parts of therapy is getting permission to do something fun for yourself each day!
For professional women in Baltimore Maryland seeking online therapy, learning and applying behavioral activation can be a straightforward yet powerful strategy to improve your mental health and enrich your life.
Getting Started with Behavioral Activation: A 5 Step Guide
Interested in trying out behavioral activation? Breaking it down into manageable steps can make incorporating meaningful and enjoyable activities into your daily life easier. Here’s a straightforward guide to help you begin:
1. Identify Your Values and Goals:
Take some time to reflect on what’s most important to you and your personal goals. If you're unsure where to start, a quick online search can offer a list of common values. Select those that resonate with you and think about activities that align with these values. For example, if creativity is a priority for you, consider activities like painting or scrapbooking. Set both short-term and long-term goals based on these insights.
2. Start Small:
Choose one or two activities you used to enjoy or have always wanted to try. Simple actions, such as taking a short walk, reading a book, or cooking a favorite meal, can be a great starting point. The key is to begin with manageable tasks to avoid feeling overwhelmed.
3. Create a Schedule:
Develop a daily or weekly plan that includes time for these activities. Break larger tasks into smaller, achievable steps to make them less daunting. Schedule specific times for each activity to help maintain consistency. To enhance accountability, consider involving a friend who shares your interests.
4. Monitor Your Mood:
Keep track of your mood before and after engaging in these activities. You can use a calendar, a logbook, or apps like Daylio Journal, Mood Journal, or Mood Meter. Observe any changes in your mood, even if they’re subtle, to identify which activities have the most positive effect on your wellbeing.
5. Adjust and Expand:
Regularly review your progress and make adjustments as needed. Gradually introduce new activities or increase the frequency and duration of the ones you already enjoy. Be open to experimenting until you find what works best for you.
Remember, while behavioral activation can help improve your mood, it's normal to experience negative feelings occasionally. Over time, as you engage more in fulfilling activities, you may notice a decrease in negative feelings and an increase in positive ones. Celebrate your progress, however small, and don’t be discouraged by occasional setbacks.
behavioral activation is key for managing stress
It’s okay to give yourself permission to have fun! Plan for it so that you don’t let obligations keep you from activities that bring you joy!
Applying Behavioral Activation Locally
While we’ve covered the basics of behavioral activation and its benefits, let’s focus on specific local activities you can incorporate into your routine. This section will expand on Steps 1 and 2 from above, helping you apply these concepts in your area.
Step 1: Identify Your Values
Begin by reflecting on what matters most to you. For instance, if you value community service, spirituality, and nature, you might explore opportunities like volunteering, joining faith-based groups, or participating in outdoor activities. Behavioral activation isn’t always about trying entirely new activities—unless exploring new experiences aligns with your values. Instead, it’s often about reigniting interests that may have become dormant due to depression.
Step 2: Start Small
To generate ideas, start with broad categories and then narrow them down based on your interests:
Nature: Explore local parks, nature trails, or botanical gardens. Consider joining a hiking group or participating in community cleanup events.
The Arts: Check out local galleries, theater productions, or art classes. Baltimore offers a vibrant arts scene, including the Baltimore Museum of Art and various art festivals.
Music: Look for live music events, local concerts, or community music groups. Baltimore has a rich music scene with events at venues like the Ottobar and Rams Head Live.
Physical Activity: Try local fitness classes, join a sports league, or participate in community yoga sessions. Explore places like the Inner Harbor for running paths or local gyms offering group classes.
Relaxation: Consider activities like meditation groups or local wellness workshops. Baltimore has various yoga studios and wellness centers where you can unwind.
Social Connection: Join local clubs or meetups based on your interests. Engage in activities that foster social connections, such as community potlucks or book clubs.
Community Events: Attend local festivals, farmers' markets, or public lectures. Baltimore hosts a range of events, including the Baltimore Book Festival and Artscape.
Interest Groups and Causes: Volunteer for organizations that align with your passions. Look for local nonprofits or advocacy groups in Baltimore that resonate with your values.
Hobbies: Reconnect with hobbies you once enjoyed or explore new ones. Baltimore offers various workshops and hobbyist groups, from cooking classes to craft clubs.
Feel free to expand this list based on your own interests and values. In the next section, I’ll provide specific examples of how to explore these categories in even more detail, tailored to the Baltimore area.
Applying Behavioral Activation in Baltimore Maryland
Given my online psychotherapy practice provides therapy for professional women in Baltimore Maryland, I’d like to share ways to practice behavioral activation in Baltimore Maryland for not only the residents but for anyone visiting this popular vacation destination. If you live in or are familiar with all that Baltimore Maryland has to offer, you know that there are amazing and awe-inspiring sites right in town. If you’ve never been, perhaps this list of ideas will inspire you to plan a trip to Baltimore Maryland.
Baltimore Maryland offers a vibrant array of activities across various categories. Here’s a detailed guide to help you explore what the city has to offer:
1. Walking / Hiking
Jones Falls Trail: This scenic trail runs through Baltimore, offering a mix of urban and natural landscapes.
Druid Hill Park: A large park with various walking paths and trails, ideal for a leisurely stroll or a more vigorous hike.
Patapsco Valley State Park: Known for its picturesque views and hiking trails, including the popular Cascade Falls Trail.
2. Cultural Events
Baltimore Book Festival: An annual event celebrating literature, with author readings, book signings, and various literary activities.
Baltimore Museum of Art Events: Regularly hosts exhibitions, lectures, and special events related to art and culture.
Artscape: The largest free arts festival in the country, featuring visual arts, performance art, and music.
3. Nature
National Aquarium: Explore diverse aquatic environments and learn about marine life.
Cylburn Arboretum: A beautiful 200acre park with gardens, natural areas, and walking paths.
Baltimore Harbor: Stroll along the waterfront and enjoy the scenic views of the harbor and the city skyline.
4. Dog Parks
Patterson Park Dog Park: A fenced area where dogs can run freely and socialize with other dogs.
Herring Run Dog Park: Located within Herring Run Park, this dog park offers a spacious area for dogs to play.
Federal Hill Park: Features an open area where dogs are welcome, with great views of the city.
5. Art
Baltimore Museum of Art: Home to a vast collection of art, including works by Matisse and other renowned artists.
American Visionary Art Museum: Features unique and visionary art created by self-taught artists.
The Walters Art Museum: Offers a diverse collection of art from different cultures and time periods.
Activities are not an extra.
It is important for your mental health to prioritize time to take care of yourself and engage in activities that bring you joy.
6. Yoga
Charm City Yoga: Offers a variety of yoga classes and workshops for all skill levels.
Yoga Works Baltimore: Provides group classes, private sessions, and workshops.
Bikram Yoga Baltimore: Specializes in hot yoga with a series of postures and breathing exercises.
7. Live Music
Rams Head Live: A popular venue for live music performances spanning various genres.
The Ottobar: An iconic spot for indie and alternative music performances.
Baltimore Soundstage: Hosts a range of live music events, from local bands to national acts.
8. Cycling
Baltimore Bike Share: Rent bikes and explore the city using the bike share program.
B&O Railroad Museum Trail: A bike friendly trail with historical landmarks and scenic views.
Gwynns Falls Trail: A multiuse trail suitable for cycling, offering a blend of urban and natural landscapes.
9. Zoos and Gardens
Maryland Zoo in Baltimore: Home to a variety of animals and offers engaging exhibits and educational programs.
Rawlings Conservatory and Botanic Gardens: Features a range of plant collections in a beautiful historic conservatory.
Sherwood Gardens: Known for its stunning seasonal displays of tulips and other flowers.
10. Shopping
Fell’s Point: A historic neighborhood with unique boutiques, shops, and antique stores.
Harborplace & The Gallery: A waterfront shopping complex with a variety of retail stores and dining options.
Towson Town Center: A large mall with a diverse selection of national and local retailers.
11. Sports
Oriole Park at Camden Yards: Catch a Baltimore Orioles baseball game at this iconic stadium.
M&T Bank Stadium: Home of the Baltimore Ravens, where you can watch NFL football games.
Baltimore Blast: Support the local indoor soccer team and enjoy exciting matches.
Each of these activities provides a great way to engage with the Baltimore community and enjoy what the city has to offer. With so many options available, Baltimore Maryland invites you to explore its many offerings and find activities that resonate with your interests and values.
Stress Management therapy in Baltimore Maryland
I hope this list inspires you to explore activities in Baltimore Maryland! The city offers a wealth of opportunities that cater to a variety of interests, and this list is just the beginning. If you live elsewhere, I encourage you to explore your own town and seek out activities that resonate with you. Refer to the broad categories mentioned in this blog to guide your search locally. Chances are, you’ll find others who share your interests and can help you connect with activities that bring you joy.
Alicia Rozycki, PhD, Author
If you find that behavioral activation alone isn't enough to lift you out of your rut, consider seeking additional support. AROSE eTherapy® provides online therapy services to residents of Colorado, Florida, Maryland, and Pennsylvania. Click below to schedule a free 15-minute consultation to meet with Dr. Alicia Rozycki, licensed psychologist, and determine if this practice is a good fit for you.
