Process - Physician - Fraser Health Authority

REACTIVATING YOUR LIFEStep 3: Set realistic goalsFor each of the activities you have chosen, set amanageable goal for the coming week. Keep in mindthat depression makes it difficult to get moving. As aresult, you need to set your goals much lower thanyou ordinarily would.see whether it needs any repairs. If you would like toget the house cleaned up, your first goal might be tovacuum one room, or dust one shelf. If you want tosocialize with people again, your first goal might be totalk to one friend on the telephone for five minutes.For example, if you would like to start riding a bicycleagain, your first goal might be to find your bicycle andTo succeed, your goals must be:SpecificDepression can make almost anything seem like a failure. You need to have a very clear idea of your goal so thatyou will know you have succeeded.RealisticYou may find it tempting to set your goals based on how much you think you should be able to accomplish. Don’t.Keep in mind that depression slows you down and makes things more difficult. Your goals should be easy enoughto be achievable even if you feel very depressed in the coming week. Sometimes it seems overwhelming to thinkof starting a new activity. In that case, try setting the goal of gathering information related to the activity: forexample, finding out what sorts of exercise activities are available in your local community centre.ScheduledYou should have a clear idea when and how you are going to carry out your activation goal. “Take a walkThursday evening for 15 minutes” is much better than “Walk more.”SELF-CARE DEPRESSION PROGRAM25 ANTIDEPRESSANT SKILLS WORKBOOK