Lift your Mood with Meaningful Activities: Featuring Colorado Springs
Does Depression Have You Isolating and Feeling Disengaged?
Frequently in my online psychotherapy practice I have worked with clients who enter therapy feeling very depressed and struggling with mood regulation. I ask them what their hobbies are and if they are engaging in fun activities since these are important elements of depression management. Most of the time the answer is they either have no hobbies or have stopped engaging in their hobbies or any meaningful activities. A down, depressed, or apathetic mood can leave people feeling heavy and trick their minds into believing they just want to lay on the couch alone and do nothing. However, giving in to this inclination will only deepen feelings of depression. Although it can be very challenging to get started, one of the best depression relief strategies comes from behavioral therapy; this technique, called behavioral activation, is a proactive approach to ensure mood upliftment. It is as simple as engaging in activities that are enjoyable and give a sense of meaning and purpose.
Behavioral Activation:
It’s as simple as taking an action that brings you joy.
Behavioral Activation is the Cure!
Introducing behavioral activation into your daily routine can serve as a catalyst for uplifting mood and enhancing overall well-being. Rooted in the principles of cognitive-behavioral therapy (CBT), behavioral activation operates on the idea that engaging in meaningful and rewarding activities can directly influence mood regulation. By encouraging participating in enjoyable and purposeful tasks, behavioral activation aims to stop the downward spiral of depression and apathy, and instead foster a sense of accomplishment, connection, and vitality. Through this proactive approach, you can break free from the inertia of negative thoughts and behaviors, experiencing a renewed sense of joy and satisfaction in your daily life.
5 Simple Steps to behavioral activation
This is the fun part of therapy!
How to Get Started with Behavioral Activation
Wondering how to get started with behavioral activation? Like with any new goal, it’s best to break the process down into small steps to incorporate meaningful and enjoyable activities into your daily routine. Here's a simplified guide to begin:
Identify Values and Goals: Reflect on your values and aspirations. If you struggle with this step, a simple Google search can produce a list of values that you can consider; highlight the ones that speak to you. Then consider what activities align with these values? For example, if you realize you value creativity, an activity that honors that would be painting or scrapbooking. Set realistic goals based on these values, considering both short-term and long-term objectives.
Start Small: Begin by choosing one or two activities that you used to enjoy or have always wanted to try. These can be simple tasks such as taking a short walk, reading a book, or cooking a favorite meal.
Create a Schedule: Develop a daily or weekly schedule that includes time for these activities. Break down larger tasks into smaller, manageable steps to avoid feeling overwhelmed. Set specific times for each activity to hold yourself accountable. You could also pair up with a friend who shares an interest to increase accountability.
Monitor Your Mood: Keep track of your mood before and after engaging in activities. You can mark this on a calendar, keep a logbook, or use one of many apps that are available for this such as Daylio Journal, Mood Journal, or Mood Meter. Notice any changes in how you feel, even if they are subtle. This can help you identify which activities have the most positive impact on your well-being.
Adjust and Expand: Evaluate your progress regularly and adjust your schedule as needed. Gradually introduce new activities or increase the frequency and duration of existing ones. Be flexible and open to trying different things until you find what works best for you.
Remember, with behavioral activation you still may experience negative feelings but hopefully overtime you those feelings will decrease, and more positive feelings will increase as you increase engagement in fulfilling activities, leading to a more balanced and satisfying life. Don't be discouraged by setbacks, and instead celebrate your achievements, no matter how small they may seem.
Ways to Apply Behavioral Activation in Your Local Area
So far, I have been discussing depression and behavioral activation in a general sense. I’d like to give more specific ideas of activities you can engage in locally. Consider this section of the blog as flushing out steps 1 and 2 above. Again, step one encourages you to consider your values. For instance, if you value community service, spirituality, and nature, you may want to get involved with volunteer organizations, faith-based groups, and groups/activities that take place outdoors. The goal of behavioral activation is not to challenge you to try new activities, unless you want to because openness to new experiences is a value you hold; rather, behavioral activation encourages you to awaken the interests you already have that are grounded in your values. With depression, our interests go dormant. With behavioral activation, we awaken them. To stimulate ideas, think in broad categories first and then get more specific.
Consider broad categories like:
nature
the arts
music
physical activity
relaxation
social connection
community connection and events
interest groups and causes
hobbies
Feel free to add to this list of possible ideas and customize it to your interests and values. I’ll now cover how to get detailed in various categories using Colorado Springs as an example.
plan your visit to Colorado Springs!
Or find the treasures in your area!
Applying Behavioral Activation in Colorado Springs
Given my online psychotherapy practice was established in Colorado Springs, Colorado, I’d like to share ways to practice behavioral activation in the Springs for not only the residents but for anyone visiting this popular vacation destination. If you live in or are familiar with all that El Paso County, Colorado 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 Colorado Springs.
1. Walking / Hiking
Physical movement is so important in the treatment of depression. By moving our bodies and exerting ourselves we naturally release serotonin, the same neurochemicals that are released with prescription anti-depressants. This is your body’s natural way of boosting mood. If you can get moving outside the house or gym, it’s even better; exposure to sunlight can also boost serotonin and produce vitamin D (which in turn increases dopamine) and helps with mood and sleep regulation. Of course you want to protect yourself from sunburn, but get outside and soak up the natural happiness! Here are a few of my personal favorites:
-Hiking in Garden of the Gods: This iconic park offers stunning red rock formations against the backdrop of Pikes Peak. There are numerous trails catering to various difficulty levels, making it perfect for hikers and dogs of all abilities.
-Red Rock Canyon Open Space: This park offers a variety of trails suitable for hikers of all levels. Explore the red rock formations, meadows, and scrub oak forests. Also, dog friendly!
-The Manitou Incline: While technically not a traditional hike, the Manitou Incline is a challenging ascent up a historic railway line featuring 2,744 steps. Hikers are rewarded with stunning views of Manitou Springs and the surrounding area from the top. I’m not going to lie, for me this was a beast! But what a sense of accomplishment at the top (okay, mixed feelings at the top—accomplishment and a big middle finger to the hundreds of uneven and breath-snatching steps!). The hike down the back side of the mountain was spectacular too! Book your spot for your car and your start time and get after it!
2. Cultural Events
There is always something going on in Colorado Springs. Labor Day weekend features the Lift Off and Glow event where you’ll notice hot air balloons taking to the skies in the early morning. During the holiday season the downtown will feature a parade and the chance to Skate in the Park; I have to say although I had fun, I only learned how much ice skating is NOT like riding a bike—you do get rusty over the years! You can also enjoy all the Christmas lights at the Broadmoor and at Seven Falls. I was lucky enough to enjoy these lights by helicopter one year! If you want an adventure, be sure to ask Santa for that special gift of a helicopter Christmas light tour! The springs also has a vibrant art community that features the Haute Chocolate Art Walk around Valentine’s Day; you can tour galleries and have chocolatey treats along the way (be sure to get tickets right away before they are fully booked). There is a little something for everyone with this range of events in town.
3. Natural Wonders
From Garden of the Gods to Pikes Peak, Colorado Springs truly has some of the world’s greatest natural wonders all within reach from town.
Pikes Peak is an amazing sight that can be seen from as far away as Schriever (of the now Peterson-Schriever Garrison) but of course there’s nothing like standing on the peak of the mountain and looking out above the Springs and some say all the way to Kansas! The drive along Pikes Peak Highway to the top is beautiful and a bit wild if you’re unaccustomed to mountain drives—be ready for some areas of steep drop offs and insane inclines where you feel like you’re driving into the sky! Of course, another special experience is to arrive at the peak via the Pikes Peak Cog Railway. Riding the historic cog railway to the summit of Pikes Peak, one of Colorado's famous fourteeners, is a truly special experience and alternative vantage point to the drive. Don’t forget to get a fresh baked Pikes Peak donut at the Visitors Center! They really are sweet little treats to be savored as you enjoy the spectacular view.
The Glory of Pikes Peak
And Garden of the Gods
For another special experience, spend an afternoon at the Broadmoor Seven Falls. This is a unique experience that can challenge your comfort of heights should you take the grated stairs but is completely worth it! This park is a must see in the Springs. This destination features seven stunning cascading waterfalls that tumble down rugged cliffs amidst lush greenery. Whether hiking the scenic trails that wind alongside the falls or taking the convenient elevator to the summit, guests are immersed in the beauty of nature at every turn.
4. Dog Parks
If you are a dog owner, you will love the dog parks of Colorado Springs. Bear Creek is one of my favorites and loved by my dogs! It’s huge! It offers a special gated area just for little dogs and a very large property for dogs of all sizes. There are paths you can follow as you hike up a hillside. Alternatively, you can make your way through windy paths along a creek that gives your pooches a place to splash. It’s a beautiful space that can be enjoyed year-round. Fox Run is another gorgeous park that lets you enjoy mountain views in the distance. This park is large and full of pine trees shading windy trails that snake along hills and dips. Palmer Park also features a dog park that gives your pooch a safe space to run free but even better is the opportunity for enjoying the trails with your dog off leash at the top of Palmer Park. From here you can take in amazing views of Pikes Peak and see the city in the valley below.
fox run dog park
A pooch’s paradise in the pines!
5. Art Classes
Colorado Springs offers a range of art classes through the Beamis School of Art, the Cottonwood Center for the Arts, or private galleries. These brief classes are open to the community and generally range from one day workshops to eight-week courses. You can enjoy a variety of art classes from ceramics to modern techniques to designing your own Tarot cards! Beamis also offers art therapy classes specifically for vets. Additionally, you can find paint and sip businesses if you’re just looking for a relaxed night out. Some private galleries offer classes too—keep your eyes open for class offerings as you enjoy art shows or the galleries during business hours.
6. Yoga
The Springs is ripe with yoga studios. You can also find yoga classes at local gyms. A special business in the Springs is Yoga and Brews. Yoga and Brews offers yoga classes in various places throughout the city from parks to bars and breweries. After your class you can relax and enjoy a coffee or beer. This can be a great way to coax a friend or partner into joining you for yoga.
7. Biking and Live Music
There are some unique options for biking in the Springs. A stronghold of the cycling community is in Manitou Springs at the Buffalo Lodge Bicycle Resort. There are a range of group rides the leave from here every week. You can start here and ride through local parks. The lodge also offers art and music events. You can experience relaxing summer nights at lodge enjoying local music, local beer, and eats. Some nights include fairs where local arts and crafts are available for sale.
Another unique place to bike is at the United States Air Force Academy. You can ride along the streets of the Academy or choose to ride one of the many trials on the property. The paths range from flat plains to challenging inclines.
8. A Special Lunch with your Gal Pals--Teatime at a Castle
You don’t have to go to Europe to experience teatime at a castle—Colorado Springs offers this unique experience. The Glen Eyrie Castle rests in the property just next to Garden of the Gods. although you can easily miss this if you don’t know to look for it. The castle and property host a variety of events and you can even stay here as a hotel guest. Tea is offered weekly and includes gourmet treats. It’s a truly special experience and wonderful way to treat yourself and your girlfriends to a special day out. Be sure to visit their website for details as dropping in is not an option.
Glen Eyrie Castle
In the backyard of Garden of the Gods lies a hidden treasure.
9. Cheyenne Mountain Zoo
If you’re an animal lover, be sure to experience one of the country's top-rated zoos. Even if you’re not a huge fan of zoos the visit is worth the view; the venue is amazing given the zoo is built into the side of Cheynne Mountain! Take an afternoon to hand-feed the giraffes and experience the awesome vista of the city below. For a special experience, try heading to the zoo at night during the winter when the park is decorated with lights. You can even spend New Year’s Eve at the zoo—this was a special experience I got to enjoy as we were trying to come out of Covid and do something fun despite not much being open for NYE that year.
10. Unique shopping experiences
Looking to wander through quirky shops and galleries? Try exploring Manitou Springs. At the base of Pikes Peak sits this funky little town that features shops carrying everything from handmade jewelry to jerky. There are creations by local artists that include prints, clothing, and chairs made from old skis. Don’t forget to release your inner child at the arcade—a long standing feature of Manitou. If you get hungry as you browse, stop for a bite at one of many eateries or take a sip from the natural mineral springs.
11. For Sports Enthusiasts
Colorado Springs has local teams you can cheer for like the Rocky Mountain Vibes baseball team or the Switchbacks soccer club. The Springs is also an Olympic training hub. With that, you can reminisce about past Olympic games and learn a bit of Olympic history at the US Olympic and Paralympic Museum.
online therapy in colorado
I hope this list gets you excited for activities in Colorado Springs, Colorado! There are ample opportunities for activities that can speak to people with varied interests. This list doesn’t even cover all you can do in the Springs. If this isn’t where you live, I encourage you to explore your town and consider how you can find activities you enjoy. Think of the broad categories that were covered in this blog and seek them out locally. Odds are you can find others who share your interests and know where you can connect with the activities that bring you joy.
If your attempts at behavioral activation still don’t pull you out of your rut, it may be time to reach out for additional support. AROSE eTherapy® offers online therapy to those throughout the state of Colorado as well as Florida, Maryland, and Pennsylvania. Click below to schedule a Free 15 minute consult to learn if this practice is right for you.
About the author
Dr. Alicia Rozycki is a licensed psychologist and the founder of AROSE eTherapy®, an online therapy practice serving high achieving professional women and military affiliates including active duty, veterans, spouses, and government employees. Virtual sessions are available in Colorado, Florida, Maryland, and Pennsylvania. Learn more about Dr. Rozycki.
