Managing depression is a challenge, but it doesn’t have to be. Setting clear, achievable goals or even lofty goals is one of the many techniques used to alleviate depressive symptoms and move forward. While goals take time to set and require some planning, they pay off in the long run, with a recent study showing a strong correlation between “positive emotional anticipation of goal achievement” and alleviated depressive symptoms. In other words, it’s not necessarily the goal itself but the act of working toward something positive and constructive.
1. Setting manageable goals
Success compounds and great goals can start small, gradually building momentum until they are unstoppable.
If you are caring for others with depression, It can be as simple as encouraging them to set small goals and support them as they achieve larger and larger successes. If you want to upskill or are already working in the health sector, there are so many resources and programs available. At the end of the day, you do not have to be a psychiatrist or psychologist to help the people around you. The skills to help can be acquired easily with courses like online family nurse practitioner programs and many others.
These small victories can have a profound effect; studies show that the following 5 things will significantly reduce depressive symptoms:
Exercise
By this point, the research is clear: exercise can help even the most severe cases of depression. The endorphins your body releases, even during light exercise, are significant. It doesn’t have to be anything crazy; set a goal each day to go for a walk in the park, run around or block, or cycle to the shops.
Clean your room
This is something your mother probably told you to do for years, and for good reason. Your mental health and cleaning are connected for a good reason. It’s about ordering the space around you before you tackle the existential nature of life itself. Challenge yourself to make your bed every day and marvel at how you have sorted a corner of the chaotic universe into an orderly, manageable place to call home.
Social activity
There is often a tendency to avoid social situations entirely when we are well down. This, however, often backfires. Missing out on social opportunities leads us to feel more disconnected from those around us. Studies show better chances of alleviated symptoms when we engage with social networks (no I do not mean social media). You don’t have to go to your annoying friend’s house party to socialize. Start small, go out for lunch with a close friend, talk to your family, and above all, keep those who care about you close.
2. Engaging with your goals
The type of goals you set matter but what matters the most is that you set them. A study of outpatients with major depression found that those who actively engage with their psychotherapist to set goals had a far better chance of completing them.
Research like this shows the profound impact of active engagement in goal setting, suggesting that the mere act of participation can serve as a catalyst for more progress, meaning that the process of engaging with goals is more important than just selecting objectives; it is a commitment to the journey, an investment of time and energy into yourself.
In order to fully engage, one must be willing to confront challenges head-on but the challenges are scalable. Self-responsibility, agency, and control are all crucial aspects of living a fulfilling life. They allow for one to complete meaningful endeavors. These endeavors, at the end of the day, have to come from you. Your hopes, dreams, and aspirations become a reality.
3. Journaling
This is a great tool for keeping track of your progress. For those grappling with depression, it provides a simple yet effective means of emotional expression and self-reflection. While not a standalone solution, it serves as a valuable addition to traditional treatment methods.
Studies show that depression journaling can lead to a noticeable reduction in mental health scores, as well as benefits for anxiety and post-traumatic stress disorder. By writing openly and honestly, journaling increases self-awareness, helping us to recognize patterns and triggers in our thoughts and emotions.
Journaling is cost-effective and easy it implement. It complements other treatments like medication and therapy. By documenting their experiences over time, individuals can provide valuable insights to their therapist, citing exactly how they felt and when. This aids practitioners in giving personalized insight and treatment plans. It’s a practical tool, both for those facing limited access to resources and everyone else alike. It is a daily testament to self-care and can empower one in the fight against depression.
4. Getting help
Settling goals alone can be overwhelming. It doesn’t have to be. If you struggle to set or stick to goals, reach out to one of the many depression foundations or contact your local therapists. These people are qualified and can help you navigate any challenges you may face.
Whether you have a therapist or not, regularly monitoring progress and celebrating achievements reinforces positive behaviors and strengthens resilience. If no one else will, you must pat yourself on the back for any achievements; they all count, and recognizing the strides made in your mental health journey reinforces confidence and motivation to continue striving for well-being.
Ultimately, goal-setting complements professional care and empowers individuals to take an active role in managing their own mental health. By embracing a structured approach to goal-setting and making the most of support networks, anyone can navigate the complexities of depression with resilience and determination.
You have the capacity
Almost everyone has the capacity to set some goals, big or small, today or tomorrow. You have the power. By harnessing the support that is around you and encouraging others to rely on you, the entire community will be better off. Around 5% of people globally suffer from depression, so you are not alone.
**Please note this article should not serve as medical advice; if you or someone you care about is struggling, contact one of the many helplines, your GP, counselor, or psychologist.
