Setting Goals When Struggling with Depression: A Balancing Act

Introduction

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The pursuit of setting goals is often seen as a catalyst for personal growth and improvement. However, when one is grappling with depression, this act can sometimes lead to self-criticism and further emotional distress. In this article, we explore the benefits and challenges of setting goals while dealing with depression, emphasizing the importance of doing so in a balanced and self-compassionate manner.

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Challenges of Setting Goals During Depression

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Many individuals find it difficult to set and achieve goals when they are experiencing depression. The lethargy, lack of motivation, and preoccupation with negative thoughts can make it challenging to engage with any form of proactive behavior. Since people often feel powerless, relying on themselves to make positive changes can be daunting.

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One personal experience illustrates this point. The author, while “fine” and trying to set goals, ended up feeling more negative than before. This underscores the need to approach goal-setting with caution and self-compassion during periods of depression.

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Benefits of Setting Goals in Depression

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Despite the challenges, setting realistic and achievable goals can still be beneficial for individuals dealing with depression. A study by Hinkle, Zvolensky, and Gallagher (2016) highlights the positive impact of setting specific, measurable, achievable, relevant, and time-bound (SMART) goals on mitigating depressive symptoms.

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Control and structure provided by SMART goals can help individuals regain a sense of purpose and direction. Behavioral activation, a technique used to combat depression by engaging in small, manageable activities, can be facilitated through goal-setting. This method involves taking small steps that can gradually build confidence and motivation.

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SMART Goals

r r r Specific: Defines what exactly the goal is about.r Measurable: Ensures progress can be tracked.r Achievable: Ensures the goal is attainable with the current resources and abilities.r Relevant: Aligns with the individual’s values and aspirations.r Time-bound: Sets a specific timeline for achieving the goal.r r r

For instance, setting a goal like “I will go for a 10-minute walk every day for the next month” can be a realistic and effective start for someone with depression. This provides a clear structure and manageable steps.

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Support Systems and Patience

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Having a support system is crucial when setting goals during depression. Groups like therapy sessions or community meetings can provide a safe space to express oneself and receive encouragement. This can enhance the likelihood of adherence to goals.

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Another key aspect is self-compassion. Depression often makes individuals overly critical of themselves. Beating oneself up for not achieving goals can exacerbate negative feelings. Instead, it is important to practice self-forgiveness and patience. Aldous Huxley’s quote in his novel Island emphasizes the importance of approaching challenges lightly and non-self-consciously.

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“It’s dark because you are trying too hard. Lightly child lightly. Learn to do everything lightly. Feel lightly even though you’re feeling deeply. Just lightly let things happen and lightly cope with them.”

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This advice encourages individuals to be gentle and patient with themselves as they navigate through the complex feelings associated with depression. Treading lightly and not carrying a heavy emotional load can make the journey towards recovery smoother and more enjoyable.

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Conclusion

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The decision to set goals when dealing with depression is a personal one, and it is vital to approach it with a balanced and compassionate mindset. While there are challenges, the benefits of goal-setting can be profound. By adopting a SMART approach and incorporating support systems, individuals can gradually regain control and improve their quality of life. Remember, the journey is as important as the destination, and each step taken towards recovery is a victory.

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