Goal Setting for Mental Health
Goal planning seems pretty easy, right?
All you have to do is decide what you want and just wing it, right?
I would have to say that, sure, you can wing it but how often does "winging" it actually bring results for you?
If it works all the time, congratulations, you can stop reading right here. If not, let's dive into goal planning.
Studies have shown that setting goals can have a improve your overall well-being. One study found benefits associated with the use of goal planning in mental healthcare settings. Goal setting process supports individuals in identifying desired outcomes, specifically behaviors to change and how to go about making changes (Stewart et al., 2022).
Setting goals is an important aspect of achieving mental health and wellbeing. When used in therapy, goals can provide focus and direction, empowering individuals to take charge of their mental health journey. In this blog post, we'll explore how goals can be used in therapy to improve mental health and wellbeing, and provide a step-by-step guide using the SMART goal method.
Step 1: Identify the Problem
Once you've identified the problem, you can start to define specific, measurable goals. Use the SMART goal method to ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of setting a vague goal like "I want to feel better," set a SMART goal like "I want to reduce my anxiety by 50% within the next 3 months."
Step 2: Define Your Goals
Once you've identified the problem, you can start to define specific, measurable goals. Use the SMART goal method to ensure your goals are Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of setting a vague goal like "I want to feel better," set a SMART goal like "I want to reduce my anxiety by 50% within the next 3 months."
Step 3: Create an Action Plan
With your SMART goals in mind, create a plan of action to achieve them. This may involve working with a therapist to develop coping strategies, seeking out additional resources like support groups or other resources, or making lifestyle changes like improving sleep hygiene or increasing physical activity.
Example: In order to support my overall goal of improving my mental wellbeing, I will overcome my anxiety by meditating for at least 15 minutes every morning for the next three months by tracking anxiety levels.
S: I will reduce and overcome my anxiety.
M: I will overcome my anxiety by meditating for at least 15 minutes everyday for the next three months by tracking anxiety levels.
A: Meditation is an appropriate tool to reduce anxiety, I can practice in the mornings before getting started with my day.
R: This goal is relevant to my overall goal of improving my mental wellbeing.
T: I will reduce my anxiety by meditating for at least 15 minutes everyday for the next three months.
Step 4: Keep up With Your Progress
Regularly tracking your progress is essential to achieving your goals. This allows you to identify what's working and what's not, and make adjustments as needed. Keep a journal, use a tracking app, or check in with your therapist regularly to stay accountable and motivated. Be mindful of tracking as it can be harmful if you're dealing with certain mental health concerns.
Step 5: Celebrate Your Progress
Finally, remember to celebrate your successes along the way. Achieving mental health and wellbeing is a journey, and it's important to acknowledge and celebrate the progress you've made along the way. Treat yourself to something special, or simply take a moment to reflect on how far you've come.
Remember, setting and achieving goals takes time and effort, but the positive impact on your mental health is worth it.If it feels too overwhelming, you can always start with setting small, achievable goals that can lead to a sense of accomplishment and motivate you to tackle larger goals in the future.
Reference: Stewart, V., McMillan, S. S., Hu, J., Ng, R., El-Den, S., O'Reilly, C., & Wheeler, A. J. (2022). Goal planning in mental health service delivery: A systematic integrative review. Frontiers in psychiatry, 13, 1057915. https://doi.org/10.3389/fpsyt.2022.1057915
