Chapter 27: How to Set Realistic Goals to Overcome Depression and Anxiety

Overcoming depression and anxiety is a process that requires time, patience and determination. One of the most effective strategies for dealing with these disorders is to set realistic goals. However, it is necessary to understand that these goals are not a cure, but rather tools that assist in the recovery process.

Understanding the importance of goals

Goals provide a sense of direction and purpose. They help you stay focused, motivate and measure progress. By setting goals, you create a roadmap that guides your path to recovery. This can help reduce feelings of helplessness and hopelessness that are common with depression and anxiety.

Setting realistic goals

For goals to be effective, it is important that they are realistic. A realistic goal is one that you have the ability and resources to achieve. Here are some tips for setting realistic goals:

1. Be specific

Vague, generic goals can be difficult to achieve because they don't provide clear direction. For example, instead of saying "I want to feel better," be more specific and say "I want to be able to get out of bed every day before 9 am."

2. Be measurable

A measurable goal is one that you can track and measure progress against. For example, if your goal is to "improve my self-esteem," you could make it measurable by saying "I want to write down three positive things about myself every day in a journal."

3. Be attainable

An attainable goal is one that you have the ability to achieve. If you're struggling to get out of bed every day, a realistic goal might be "I want to get out of bed at least three times a week."

4. Be relevant

A relevant goal is one that is aligned with your values ​​and aspirations. If you value social connection, a relevant goal might be "I want to spend time with a friend at least once a week."

5. Have a deadline

A goal with a deadline is more likely to be achieved because the deadline serves as a motivator. For example, you might say "I want to be able to get out of bed every day before 9 am for the next two weeks."

Adjusting your goals

It's important to remember that it's normal to adjust your goals over time. If a goal becomes too difficult to achieve, there's nothing wrong with adjusting it to make it more manageable. The most important thing is that your goals are helping you move in the right direction.

Conclusion

Setting realistic goals is an effective strategy to help overcome depression and anxiety. By setting specific, measurable, attainable, relevant, and time-bound goals, you can create a roadmap to recovery. Remember, the recovery process is a path, not a destination. So be kind to yourself and celebrate every little progress along the way.