Setting goals when fighting depression can often feel overwhelming and discouraging. One of the most important things to remember is that goals must be realistic. It might feel good to set big, lofty goals like “Be happy,” but when those goals fall to the wayside, it can leave a deeper sense of hopelessness. One of the greatest things you can do when struggling with depression is setting baby goals that are easily achievable. This gives you more opportunity to build up your wins and feel good about yourself!

What is depression

Depression is a mood disorder that creates overall sadness and lack of interest in life. It’s completely normal to feel sad or depressed at times, especially through life’s challenges. Once you get to a point where the sadness has spread into weeks of hopelessness, it may have become something more serious. The good news is that clinical depression is a treatable medical condition, and you can regain your self-worth. According to the DSM-5, a manual used by doctors to diagnose mental disorders, you are experiencing depression if you have five or more of these symptoms for at least 2 weeks.

Signs and symptoms of depression

You feel sad for most of the day, especially in the morning
You feel tired or lack energy
You feel worthless or guilty
You have a hard time focusing, remembering details, or decision making
You can’t sleep, or you sleep too much
You’re not interested in activities or pleasure
You think often about death or suicide
You feel restless or slowed down
You’ve lost or gained weight
You feel cranky and restless
You’re overeating or have an ongoing loss of appetite
You’re experiencing aches, pains, headaches, cramps, or digestive problems that don’t go away or get better with treatment
You have sad, anxious, or “empty” feelings

While these symptoms are common, depression varies from person to person. These symptoms may come and go or be less severe than others. When getting help for depression, your therapist will look at how severe your symptoms are, how often they occur, and how long they last.

Why goal-setting is so important when depressed

No matter where you are in your mental health journey, working toward specific goals can help you live the life you want while combating a mental illness. Setting one small goal each day can help gain the confidence you need to accomplish larger, more long-term recovery goals. Try asking yourself, “What’s one thing I can do today that helps me get closer to where I want to be?”

Short-term goal ideas

Be out of bed by a certain time
Write down 3-5 things you’re grateful for every day
Finish a household task you’ve been avoiding
Introduce yourself to someone new at work
Begin walking every day for exercise
Stick to a daily schedule
Get dressed in regular clothes even if you have nowhere to go
Leave the house for an hour or two
Attend a therapy appointment
Finish one errand (like going grocery shopping, etc)