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

Counselor Toolbox Podcast with DocSnipes

**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!

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