How to Set Realistic Goals When Depressed

Setting realistic goals for your life can be difficult when you are depressed, since this condition affects the way that you perceive the world and your place in it. By garnering the support of friends, loved ones and a qualified mental health expert, you can set realistic goals when you are depressed.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Mental health professional, such as a psychiatrist or psychologist
• Journal

Set Realistic Goals When You Are Depressed

1. Set specific goals in your life that are designed to address the issues that are making you feel depressed in the first place. For instance, if you are feeling depressed about your financial situation, make goals that will help you solve your money problems. If you are depressed about a personal relationship, set goals that will help you improve that relationship or develop new ones.
2. Make sure that the goals that you set when you are depressed are achievable. By setting goals that are not attainable, you will set yourself up for failure and almost certainly feel more depressed than before.
3. Choose goals that challenge you or push you to perform beyond your normal expectations. Try not to choose goals that are easily attained, such as getting up in the morning or going to work. Feeling a definite sense of achievement will help to increase your level of self-worth and will elevate your mood.
4. Keep a journal to write down these realistic goals and to document your success in achieving each one. Don't be afraid to modify or change your goals as you go along, since your outlook on life may change radically when you are no longer feeling depressed.
5. Tell your friends, loved ones and even your mental health professional about the goals that you have set. This will help you to develop support for these goals, and the feedback and encouragement you receive from others will make your successes seem just a little bit sweeter.
6. Celebrate your success when you achieve each one of your goals. Treat yourself to something you like, whether it be a movie, a walk in the park or even a small piece of chocolate. Tell your support group about your success as well, so they can cheer you on to the next one.

Tips & Warnings

• When setting realistic goals, make sure you carry each one out to completion, no matter how small it is. In fact, by starting out small, you will be able to develop the behavioral patterns and skills needed to solve the bigger concerns.