991-Overcoming Goal Setting Blues: Why It Makes You Depressed and Anxious

Counselor Toolbox Podcast with DocSnipes

AllCEUs Counseling CEUs

Mental Health, Education, Social Sciences, Science, Self-improvement, Health & Fitness

4.7 • 667 Ratings

🗓️ 25 July 2024

⏱️ 27 minutes

🔗️ Recording | iTunes | RSS

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Summary

**Summary: Why Does Goal Setting Make Me Depressed and Anxious by Dr. Dawn-Elise Snipes** [Watch the video](https://www.youtube.com/watch?v=YtHugpidjf8) **Outline Summary:** 1. **Introduction** - Presenter: Dr. Dawn-Elise Snipes - Topic: Why does goal setting make me depressed and anxious? - Explanation of the emotional responses to goal setting. 2. **Understanding Goals and Emotional Responses** - Goals as statements about desired or needed changes. - Change causes crisis and requires effort. - Depression: Feelings of hopelessness and helplessness. - Anxiety: Response to perceived threats. 3. **Reasons Goals Trigger Distress** - **Fear of Failure**: - Cognitive distortions like personalization and all-or-nothing thinking. - Importance of evaluating thoughts based on facts. - **Reminder of Past Failures**: - Analyzing similarities and differences between past and present situations. - Learning from past failures to avoid obstacles. - **Helplessness and Hopelessness**: - Setting realistic and achievable goals. - Breaking down big goals into smaller, manageable ones. 4. **Strategies for Effective Goal Setting** - SMART Goals: Small, Specific, Measurable, Achievable, Relevant, Time-Limited. - Importance of frequent rewards to maintain motivation. - Examples of goal-setting techniques. 5. **Overcoming Goal-Setting Challenges** - **Behavioral Strain**: Breaking down goals for more frequent rewards. - **Catastrophizing**: Assessing the probability of worst-case scenarios. - **Lack of Motivation**: Ensuring goals align with a meaningful life. - **Managing Too Many Goals**: - Prioritizing, delegating, simplifying, and eliminating unnecessary tasks. - Realistic time management and adjustment. 6. **Emotional Responses and Coping Mechanisms** - Recognizing and addressing feelings of distress. - Breaking down goals into weekly accomplishments. - Maintaining a positive outlook and rewarding progress. **Time Codes for Major Points:** 0:00 Introduction by Dr. Dawn-Elise Snipes 3:20 Reasons Goals Trigger Distress 7:45 Fear of Failure and Cognitive Distortions 15:10 Reminder of Past Failures and Learning 24:00 Strategies for Effective Goal Setting (SMART Goals) 33:50 Managing Too Many Goals and Prioritization 40:15 Emotional Responses and Coping Mechanisms Feel free to ask if you need further details or a more in-depth explanation on any part of the video! Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Hey there, everybody, and welcome to today's presentation on why does goal setting make me depressed and anxious.
0:07.9	I'm your host, Dr. Donnelly Snipes.
0:10.7	Now, when we set goals, we often think that that should make us excited because we're getting ready to do something.
0:17.8	I mean, after all, goals are statements about things that you want or sometimes need to do,
0:23.1	and I can understand not getting excited about that. Or changes you want to make, and that's exciting,
0:30.6	or again, you need to make, and maybe those aren't so exciting. But there's still goals. And it's important to realize that whether you're
0:40.0	doing something you want to do, like starting college for a new career or something else,
0:47.9	whatever you're doing is a change in your life. And we go back to that principle of
0:52.9	change causes crisis and crisis causes
0:55.4	change. Change is hard. Change requires you get out of autopilot, turn off that default mode,
1:02.7	and engage that executive control network. Change in your life means redistributing how you spend
1:10.7	a lot of your energy and your time probably.
1:13.7	So it is important to give credit where credit is due and recognize, yes, I may be looking forward to this stuff over here, but maybe not so much to giving up this stuff.
1:25.7	But there are several reasons why goal setting may cause anxiety and depression.
1:31.2	So let's look at some more of those.
1:34.1	Remember, depression is a emotional label we give when we feel hopeless and helpless
1:41.6	or sometimes apathetic.
1:43.3	It's just like, I don't care, whatever, can't do it.
1:48.6	Anxiety is a response when we think there might be a threat. Now remember, feelings are not
1:55.6	facts. Just because we feel hopeless and helpless doesn't mean we are hopeless and hopeless.
2:02.6	Just because we feel anxious doesn't mean that there is a threat.
2:07.1	It means there might be.
	...

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