The phrase fake it till you make it can feel like a clich, but theres some value to this idea in the mental health field.

The expression is often evoked in describing the concept of behavioral activation a useful tool in managing conditions like depression and anxiety. But what exactly is this approach, and how does it compare to the idea of faking confidence, competence or positive emotions in order to achieve results?

Below, mental health professionals break down the meaning and effects of behavioral activation, as well as the best ways to apply this technique in your everyday life.

What is behavioral activation?

Behavioral activation is a concept and intervention frequently used in cognitive behavioral therapy that utilizes behaviors to influence emotions, thoughts and mood, said Rachel Thomasian, a licensed therapist and owner of Playa Vista Counseling in Los Angeles. In other words, a therapist will often prescribe behaviors for their client to take part in, with the expectation that it will modify or ease some painful emotion they might be experiencing, such as anxiety or depression.

A common symptom of depression is the inability to engage in behaviors that used to bring a person joy even though those behaviors would likely help alleviate their depression. Examples include socializing, exercising, cooking nice meals, self-pampering with showers and skin care routines, trying new activities and more.

Instead, people who are feeling sad or lonely may seek out situations or fall into patterns that confirm their feelings of isolation and sadness, said Meg Gitlin, a New York-based psychotherapist who runs the Instagram account @citytherapist . This can be seen as somewhat of a self-fulfilling prophecy or a downward spiral. Behavioral activation requires you to consider the alternate that is, that by planning out activities and rewards that once brought you pleasure, its likely that you will experience those same good feelings once completed.

How does it work?

Our mental health and emotional state is so tied to the behaviors we engage in, Thomasian said. Deciding to stay in bed and going on a morning walk release very different chemicals in our brain, create starkly varying thoughts in our mind that then reinforce or break our emotional state.

Engaging in behaviors that foster a healthy mental state can create a positive ripple effect that in turn encourages you to continue participating in those activities. This concept is at the root of the popularization of self-care.

Behavioral activation therapies help reduce depression and anxiety symptoms by activating a reward system, and have been shown to be very effective, said Bisma Anwar , a licensed therapist with Talkspace. For example, replacing avoidant behaviors, like staying at home, with more rewarding behaviors, such as meeting up with friends for a walk, can increase a persons motivation to continue this positive behavior.

Initially, these actions might feel daunting and require a lot of effort. But if you commit to just giving it a try, you activate the positive reinforcement system.

When you put one foot in front of the other, voila! You start walking, said Sue Varma , a clinical assistant professor of psychiatry at NYU Langone Health. Just like exercising, you may not initially be in the mood, but you end up feeling good afterwards and are glad you did it.

Another way that behavioral activation can improve mental health is by helping people become more aware of which activities give rise to positive emotions, and which have the opposite effect. A person using this approach might also be reminded that they have the ability to experience joy, and remember how it feels.

Through intentional tracking, the client improves their ability to recognize positive experiences throughout their day and increases their awareness of cause and effect, said Marianela Dornhecker , a licensed psychologist practicing in Missouri and Texas. With this increased awareness, clients typically feel more motivated to engage in those activities, and mindful of avoiding activities that arent helpful to them.