SMART Goals for Anxiety, Depression, & Trauma
Posted: January 16, 2023

- Utilize the 4-7-8 breathing technique when I’m feeling anxiety above a 5 on a scale of 1 to 10
- Incorporate a mind-body exercise, such as yoga, into my routine twice a week
- Download and listen to a mindfulness meditation for 10 minutes a day twice a week
- Write an affirming letter to myself to read as needed when my anxiety is above a 5 on a scale of 1 to 10
- Participate in my favorite hobby (insert hobby here!) twice a week
- Use a distracting activity, such as watching the TV, when my depression feels higher than a 5 on a scale of 1 to 10
- Schedule two ten minute phone calls per week with a loved one
- Get out of bed, get dressed, and brush my teeth daily
- Walk outside once a week for ten minutes when it’s sunny outside
- Schedule a pleasure activity, like a massage or other hobby/activity, in my routine once a week
- Incorporate a mind-body practice, such as trauma-informed yoga, once a week
- Journal about my thoughts and feelings at least three times a week
- Attend a support group for fellow trauma survivors once a month
- Learn a coping skill such as breathwork and utilize it when my symptoms feel above a 5 on a scale of 1 to 10
- Read one book on how trauma impacts the brain and body