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7 GoalSetting

The document outlines the concept of SMART goals, emphasizing the importance of setting Specific, Measurable, Achievable, Realistic, and Timebound goals. It highlights the benefits of goal setting, particularly for individuals dealing with depression or suicidal thoughts, as it promotes future focus and problem-solving. Additionally, it provides resources for further reading on stress management and goal setting techniques.

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22 views2 pages

7 GoalSetting

The document outlines the concept of SMART goals, emphasizing the importance of setting Specific, Measurable, Achievable, Realistic, and Timebound goals. It highlights the benefits of goal setting, particularly for individuals dealing with depression or suicidal thoughts, as it promotes future focus and problem-solving. Additionally, it provides resources for further reading on stress management and goal setting techniques.

Uploaded by

maishamaria987
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Goal Setting – ‘SMART’ Goals

When setting a goal for yourself it is always a good idea to make it a SMART one!

Specific and Measurable: Can I identify my goals? What do I want to achieve? How will I
know when I have got there? How many? The questions ensure you can work out when you
have achieved the goals, and celebrate the fact.

Achievable, Realistic and Timebound: Can I achieve this? What do I need? What are the
likely problems? Am I being realistic? Do I believe this is possible? Am I willing and able to
work for this? Can I do this in a reasonable time frame? The questions ensure you’re not
trying for the impossible.
Please write your goals in the space provided below.

Self Relationships Work


Within one week
Within one month
Within own time frame

Patient handouts: Goal Setting (January 2007) http://www.blackdoginstitute.org.au


GP Notes: Use of Goal Setting

Goal setting is a useful technique at any time but has many significant benefits
for people who have been depressed and/or suicidal because:
1. It promotes a focus on the future.

2. It can be used in combination with problem-solving, a technique known to be an effective


strategy for depression and deliberate self-harm.

3. It promotes the process of breaking down problems into small, achievable goals.

4. It can also highlight whether the goals are possible. Having impossible goals can
increase a sense of anger, or frustration and helplessness.

5. It can be used by individuals, alone or in association with partners, families, colleagues.

6. It can promote useful discussion with significant others.

7. The ‘within own time frame’ section of the chart may refer to ‘within a day’, in the case of
people who are feeling very overwhelmed by their depression; for others it may be further
into the future ‘within 6 months……5 years”.

Recommended reading and resources for further information

Barlow David H, Rapee Ronald M (1997), Mastering Stress: A Lifestyle Approach.


Lifestyle Press. This book contains practical suggestions for handling stress.

Falloon I, Laporta M, Fadden G, Graham-Hole V (1993) Managing Stress n Families:


Cognitive and Behavioural Strategies for Enhancing Coping Skills. Routledge. Useful
skills for families.

Fanning P (1994), Visualisation for change. New Harbinger. Very useful visualisations for
sport, study, anger, depression, anxiety, smoking, illness.

O’Hanlon, Bill (1999), Do One Thing Different: Ten Simple Ways to Change Your Life.
Quill. Useful solution-focussed strategies to think and act differently.

Treatment Protocol Project (2004), Management of Mental Disorders. Book 1. WHO


Organisation Collaborating Centre for Mental Health and Substance Abuse. Contains
information about goal setting in the Core Management Skills section.

http://www.depressionet.com.au/inspiration/making_changes.html
This site has a series of useful tips for those wishing to make changes to their life. It can be
used to provide electronic tips and updates, if requested.

http://www.topachievement.com/smart.html
This site is one of many discussing the concept of SMART goals

Patient handouts: Goal Setting (January 2007) http://www.blackdoginstitute.org.au

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