Overcoming depression through setting goals

Hello everyone, I hope you are all being easy on yourself this week.

Last week we discussed in the weekly prompts: Are there any small goals you can set for yourself? Thank you to all who participated and shared their thoughts for discussion. I enjoyed them. I hope you all did too. If you didn't share yours, please share them here and I look forward to reading and discussing them with you.

Depression can be overwhelming and stuck in a never-ending cycle of negativity. It can be challenging to find motivation or even think about setting goals when you're in the depths of distress and despair. But, starting small can have a profound impact on our mental health and well-being. Setting small goals allows us to break the overwhelming loop of depression. It gives us a sense of purpose and worth, even if the goal seems insignificant or small, it makes a huge difference. The key here is to focus on what you can control and take small steps forward.

When we're depressed, even the thought of tackling big tasks can feel overwhelming and unachievable. By breaking them down into smaller, more manageable steps, we create a path that seems effortless to do and by taking steps to do it build confidence along the way. Each small goal achieved becomes a stepping stone to the next, leading us closer to our larger objectives.

1. Start with defining some mini-goals

Some days even small goals seem difficult. So starting with mini goals can be helpful. It can be different for each individual, depending on their circumstances and preferences. It's important to set goals that are realistic, specific, and measurable. For example, instead of saying, "I want to exercise more," a mini goal could be, "I will take a 5-minute walk every day." By being specific, we can track our progress and celebrate each milestone, reinforcing our motivation to keep going. Because every goal matters.

2. Goals and the role of routine

Including goals in our daily routine can be helpful for managing depression. Establishing a structured routine provides a sense of stability and purpose, which are crucial in combating the unpredictable nature of depression. Start by setting small goals related to self-care, such as waking up at a consistent time, eating nutritious meals even if in small amounts, and practicing mindfulness or meditation or simply 3 minutes deep breathing. Once you feel comfortable doing these goals, gradually add more goals, ensuring they align with your personal needs and abilities. You don't have to rush. It is a work in progress.

3. Reach out and get support

Depression can be isolating and lonely, making it difficult to seek help or share our struggles. But, reaching out and finding support is a courageous step. It is a significant part of the recovery process. Share your small goals with trusted friends or family members, or consider joining a support group like Sharing Circle or other support group chats, or join Depression Community or explore other communities where you can connect with individuals facing similar challenges. Having some level of support system can provide encouragement, accountability, and valuable insights to help you stay on track as well as help you feel heard and comfortable in navigating the depression challenges.

4. Recognising and celebrating small wins

As we work towards achieving our small goals, it's important to acknowledge and celebrate our progress, no matter how small. Every win is a win regardless of its shape and size. Recognize each milestone and reward yourself in meaningful ways. It could be treating yourself to something you enjoy, indulging in self-care activities, or simply giving yourself a pat on the back, hugging yourself, or sharing your progress and wins with your support groups. Celebrating progress reinforces positive behavior and boosts our motivation to continue setting and achieving small goals.

5. Embracing flexibility and adapt

While setting goals is important, it's equally important to be flexible and compassionate with ourselves. Depression can be unpredictable and uncertain. On some days, it may be more challenging than others. If you're unable to achieve a particular goal, don't be too harsh and hard on yourself. Please remember it is okay and setbacks are a natural part of this process. Adjust your goals as needed, and focus on self-care during difficult times. Embracing flexibility allows us to adapt to changing circumstances while staying committed to our overall well-being.

Setting small goals is a powerful and helpful tool for managing depression and fostering personal growth. By breaking tasks down into manageable steps, we can regain a sense of control, overcome the inertia of depression, and gradually build momentum towards a healthier and better life. Please know that recovery takes time, and progress may be slow, but every step taken is a step forward. So start small, stay committed, and embrace the journey of healing and growth. We are all here with you on this journey and each step matters.

Let's get started and share our thoughts. I look forward to hearing and discussing with you all!

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