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What are your goals to get through your depression?

Posted by on Mar. 4, 2012 at 11:17 AM
  • 11 Replies

 Have you set goals to get thru your depression?

I found a helpful article about setting realistic goals to overcome depression here-


Doing The Impossible

Some may feel powerless and hopeless that their depression will ever be treated and an attempt to set any goals may seem impossible. When depression overwhelms a person, it is hard to even know where to start setting goals. Your first goal should be to obtain an accurate diagnosis of clinical depression. Assuming you have done so, your doctor is a good starting point for treatment and he or she can also provide more realistic aims of treatment and will tell you what you can expect to see for results. Although you may feel like you will never manage to climb out of the dark hole, your doctor can put your circumstances into perspective.



Realistic Versus Idealistic

At the other end of the spectrum, some people may have very high expectations of depression treatment and may feel that their illness will just 'disappear' rapidly. For most people, this will not be the case. Optimism and hope are wonderful feelings, especially when you have been depressed for some time, but when experienced in excess they can bring a sense of false relief and may lead to disappointment when results aren't as rapid or effective as anticipated. Try not to put time constraints on your progress. Medications and therapy can take time to work.



Break It Down

Consider looking at the individual aspects of your depression. You might try to separate your depression into smaller, more manageable parts such as:



  • Physical
  • Emotional
  • Mental


Look at ways you can improve your physical symptoms of depression. If your eating patterns are poor, plan to improve them slowly each day. If your body is sore and aching, consider scheduling a massage for muscle relief. Tend to your negative thoughts through treatments such as biofeedback or cognitive-behavioural therapy, where you can create a more positive mindset. Address emotional aspects of your depression by participating in activities that make you feel less sad, such as a hobby, social time with a friend or perhaps a sport. If you can view your depression as a series of smaller parts and you aim to address each one individually, you can feel less overwhelmed and more realistic in your goals to overcome depression.


Choosing Your Goals

You may wish to also separate your goals into short-term and long-term goals. A short-term goal may be to go for a 10-minute walk one day and a long-term goal may be to nurture and improve a relationship with someone in your life. Some of the questions you may wish to ask yourself when setting goals are:



  • What do I want from life?
  • What are the things that give me motivation?
  • What things make me feel good?
  • What would I like to change?
  • How can I change the things that I don't like?
  • What are my hopes and wishes?



Using a Diary

Some people find that writing in a diary can help to release tension each day, and this can give you a sense of where you are in your attainment of various goals related to depression treatment. Others prefer writing a specific list of the different goals and making notes on progress or setbacks each day. This can help you to identify those areas which require more work as well as provide you with a sense of accomplishment for those areas where you are experiencing progress.



Ask For Input

When setting realistic goals, it can help to obtain input from family or friends who may better be able to view the situation clearly. Oftentimes, if a depressed person is taking on 'too much,' family and friends can help to bring them back down to reality and encourage them to slow down and take it easy.



One or More Setbacks Does Not Equal a Disaster

Be kind and gentle to yourself by accepting and forgiving any setbacks. You may not reach every goal you make and in fact, it's human and natural to experience setbacks but criticizing yourself is only counterproductive to depression management. Experiencing setbacks does not mean all of your goals are in vain. If you don't meet a goal, think about ways to improve your chances of realistically meeting it and be sure to also focus on the positive aspects of those goals you do meet.



Reward Your Efforts

The best reward for reaching a goal is the confidence and satisfaction that you have been successful but that doesn't mean you can't use other incentives. Treat yourself to a dinner out or perhaps a new item you have been wishing to buy. It's a nice way of acknowledging and appreciating your own efforts and capabilities in attaining your goals.



Getting Support

Support is a major element in your ability to reach your goals for depression management. Ultimately, you are the one who is battling your depression, but consider medications, therapists and a support network of friends and family as important factors for treating your illness. Overcoming depression alone can leave you more isolated and challenged when you try to reach your goals. A support network can keep you on track and make depression management more effective. Regardless of where you are in your depression recovery, goals are an important part of your well-being. Setting realistic goals to overcome depression can help you to maintain the hope that you will beat your depression, one step and one day at a time.

by on Mar. 4, 2012 at 11:17 AM
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by on Mar. 4, 2012 at 11:34 AM
Great! TFS
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by Group Admin on Mar. 4, 2012 at 1:03 PM

 i am taking my meds as prescribed and i am setting goals to start eating better and exercising a little everyday. also forcing myself to go out in public and not isolate so much. i have a great support system in my husband and i talk with him alot and he is a lot of help. i also want to cut back on my smoking.

by on Mar. 4, 2012 at 1:34 PM

I like this.

The only goals I've come up with are rather amorphous: find a way to actually be useful in the world and help people. And maybe make some money, but without inconveniencing the family. And then hopefully be happy enough to not annoy the family any more, and do more fun stuff with them.

I love writing lists and goals and stuff, that's fun!

I wish they wouldn't always cry "support" because really, those of us without mental health insurance, whose depression isn't that bad and whose family income is high but disposible budget is low, don't have drugs, doctors and therapists, and many of us struggle to make friends.

by on Mar. 4, 2012 at 1:47 PM
Separating goals can be a really good tool. I find gathering the problems I have physically to be the first important step then working on emotions.
Taking each individual challenge and answering it with what I can do to make it better helps me think more positively.
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by on Mar. 4, 2012 at 3:34 PM

 I think at this point in my life, therapy will help me the most. I'm struggling internally and I dont know how to overcome it. I've been taking meds, but I think I need a higher dose.

by on Mar. 4, 2012 at 5:39 PM

I haven't worked on  my goals since last year.  Thinking about it now, I should go back into my workbook.  Last year it was learning coping skills and getting on meds.

by on Mar. 4, 2012 at 5:46 PM

My goals in my life right now is to work as many hours as I can, enjoy my daughter, do everything that I can to be as good of a mom to her. Also I am saving, saving money to get up & on my feet. I would like to save enough money to be able to look at putting a down payment on a house in a few years time. Oh & also to get a job that could be a good career for me. I am working on that there are a couple of publishing companies around that I know people who work there so if I got into one of them I'd like to make that into my career. 

As for my short term goal at the moment is to get my hours settled at my jobs. I just split from my now ex a few months ago, I have gone from stay at home mom for 4 years to working mom now. I got two good jobs (not careers) & right now I am training at one so my hours a bit here & there then at the other one I am working on a campaign that is temporary & has some funky hours going on. After training at the one job I will have a 9hours shift every week that works great for me & my daughters schedule then I hope to get the other job after the campaign ends 40hours a week with time slots that work for myself & my daughter as well. If I could land an overnight shfit that would be great so I could hopefully take off on mondays & have that be my day to have with my daughter since she is with her father on the weekends. 

So just trying to figure things out.

by on Mar. 4, 2012 at 8:25 PM

I have a hard time coming up with time and money and clear mind enough to come up with goals and keep track. Need to work on that!

by Platinum Member on Mar. 4, 2012 at 8:40 PM

I was just thinking about reality versus romanticism in life.  I tend to romanticize things waaayyyy too much--I need to learn to embrace reality the way it is.  The question, "How can I change the things I don't like?" sticks out for me.  I can't change other people.  The trick is, how can I change myself to live with my reality the way it is tonight?  (I'm feeling really down right now.  So I'm getting ready to write to my hubster in a few minutes.  Hopefully I will feel better after that.)

by on Mar. 5, 2012 at 5:47 AM

Speaking with a life coach once a week by phone, learning about meditation and other ways for coping with the situational part of my depression, is what I'm trying to work on for now.

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