How Counselling Can Help You Reach Your Goals in the New Year

Posted: January 7, 2021

Struggling with goal-setting is a common experience for many people, and you're definitely not alone. In fact, research suggests that approximately 92% of people find it challenging to stick to their goals. This ongoing cycle of setting life or health goals and failing to achieve them can be discouraging and, over time, may contribute to feelings of depression.

Achieving goals can be incredibly empowering; it gives us a sense of control and purpose in our lives. Conversely, when we fail to meet our goals, it can lead to feelings of helplessness and hopelessness, diminishing our belief that we can effect positive change in our lives. This is why effective goal-setting and achieving are so crucial for mental well-being.

How Counseling Can Support Effective Goal-Setting

Much like a recipe needs to be followed precisely to produce a successful dish, goal-setting requires a specific approach to be effective. Cognitive Behavioral Therapy (CBT) often employs a structured formula for setting and reaching goals, which can be particularly beneficial for individuals struggling with depression.

A study published in the journal PLOS ONE highlights that goal-setting can be a valuable tool for those experiencing depression. This research indicates that individuals with depression often struggle with setting goals and are less confident in their ability to achieve them. They also tend to focus more on avoidance goals rather than approach goals.

Avoidance Goals vs. Approach Goals:

Avoidance Goals: These are set to prevent a negative outcome. For example, "I want to lose weight so I don’t develop type 2 diabetes."
Approach Goals: These are aimed at achieving a positive outcome. For instance, "I want to lose weight to have more energy and improve my overall health."

The study found that people with depression were more inclined to set avoidance goals, which can be less motivating compared to approach goals. Counseling can help shift this focus and support individuals in setting more positive and achievable goals.

The Goal-Setting Formula Used in CBT

Counselors and therapists often use a structured approach to help individuals set and achieve goals. This formula includes:

Identify Your Goal: Start by clearly defining what you want to achieve. Make sure your goal is specific, measurable, and realistic. For example, instead of saying "I want to get fit," specify "I want to exercise for 30 minutes, three times a week."
Choose a Starting Point: Assess where you currently stand in relation to your goal. This step helps you understand what you need to work on and how far you need to go.
Identify the Steps Required: Break down the goal into smaller, manageable steps. This makes the process less overwhelming and allows you to focus on achieving one step at a time.
Take the First Step: Begin with the first actionable step. It’s often the hardest part, but taking that initial action can build momentum and increase your confidence.

The Role of a Therapist in Goal-Setting

A therapist can provide invaluable support throughout this process. They can help you:

Select Realistic Goals: Ensure that your goals are attainable and motivating, and guide you in setting approach goals rather than avoidance goals.
Determine Your Starting Point: Help you assess your current situation and how it relates to your goals.
Break Down Goals: Assist in dividing your goals into smaller, actionable steps to make them more manageable.
Encourage Initial Action: Support you in taking that crucial first step and maintaining progress.

Counseling is not just about providing support; it’s about actively participating in your journey towards achieving your goals. A therapist can help you stay focused, overcome obstacles, and build resilience.

If you’re ready to make significant strides towards your goals and improve your quality of life, consider reaching out for support. Therapy can be a powerful tool in helping you set and achieve realistic goals, fostering a sense of accomplishment and well-being. If you’d like to explore how counseling can assist you in this process, please get in touch. I’d be more than happy to discuss how we can work together to help you reach your goals and live your best life.

SOURCES: