SMART Goals for Anxiety, Depression, & Trauma

In our last blog post, we talked about resolutions and why they tend to fail. We also talked about how to set goals for the New Year that both cultivate success and uphold your mental health. We discussed how to find your values through exercises such as using a values list or recalling your core memories. We also talked about making a list of goals that align with your values, then using discernment to decide which ones also align with mental wellness. Finally, we finished with formatting your goals as SMART goals for 2023. In this blog post, we’ll provide you some examples of SMART goals for anxiety, depression, and trauma - three common mental health concerns. Just as a review, SMART goals are:  Specific - SMART goals describe a particular end result you want.  They aren’t something general or up for interpretation.   Measurable - SMART goals have to be able to be objectively determined as complete or not complete. You must be able to know when the goal is complete. Achievable - Your objective should be feasible and possible to do. Relevant - SMART goals are something important or vital to you and your wellbeing. Think values! Time-Bound - SMART goals have an end in sight. You should put a time limit on it. Ready to pursue some SMART goals related to your mental health, but not sure where to start? Use these examples from Therapy Beyond Healing to set a goal that betters your mental health in 2023! SMART Goals for Anxiety Over the next three months, I will …

• 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

SMART Goals for Depression Over the next three months, I will …

• 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

SMART Goals for Trauma Over the next three months, I will …

• 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

We hope this blog helps you set productive, mental-health-cultivating goals in 2023! If one of your goals is to see a therapist, we’ve got you covered. At Therapy Beyond Healing, we’d love to help you achieve your goals! Reach out to us today. We look forward to hearing from you!