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If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can worsen depression and/or […]
If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can worsen depression and/or anxiety.
That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better.
In addition, the correct diagnosis and medications can help. At Aloha, we offer caring therapists and psychiatric medication management providers.
Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.
Along with medication management, goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.
The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.
An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”
The study shows that counseling can help people with depression set and achieve realistic goals as well as help them stay on track mentally in pursuit of that goal.
The goal-setting formula used by most CBT therapists is as follows:
A therapist combined with a psychiatric medication provider can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, coaches will be in your corner, helping you every step of the way.
Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please contact Aloha Behavioral at 801.399.1818.
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By: Carrie Collins As the end of January approaches, many of us are struggling to keep our New Year’s Resolutions or have already given up. If this has happened to you, don’t put yourself down or have the mindset you aren’t strong enough. The fact is, most resolutions fail. According to U.S. News & World […]
By: Carrie Collins
As the end of January approaches, many of us are struggling to keep our New Year’s Resolutions or have already given up. If this has happened to you, don’t put yourself down or have the mindset you aren’t strong enough. The fact is, most resolutions fail. According to U.S. News & World Report, about 80% of New Year’s resolutions are kaput by mid-February.
It is incredibly disheartening to feel like you’ve failed. You were so gung-ho after the holidays, right? You were going to lose 20 pounds, start meditating, volunteer more, have a cleaner house, get a better job, go to therapy, and be a better friend – making 2020 YOUR YEAR! You wanted a “New Year, New Me”, kind of 2020 right? Setting too many resolutions is just 1 reason we don’t meet our goals. So, where did you go wrong and how do you get back on track? Here are some tips:
S – Specific. Your objective should be crystal clear. A good goal answers the 5W’s – who, what, when, where, why and how.
M – Measurable You need to have a way to track your progress and determine when you’ve “accomplished” your goal. Example: Your goal is to save $500. Plan how much you need to save weekly to reach your goal by your determined date. Track and adjust as needed to accomplish your goal.
A – Attainable Your goal should stretch your abilities, but remain realistic.
R – Relevant Your goal must be personally meaningful to you, and you must have or be able to get the proper support and resources to make it happen.
T – Time-Bound Set yourself deadlines, both for achieving the larger goal, as well as for milestones along the way to keep yourself on track.
Lastly, treat each day as New Year’s Day. Every day is a new opportunity to start over! You don’t need January 1st to motivate you to achieve your goals. Be gentle with yourself. Practice positive self-talk, have a support system, and celebrate your victories!