Setting Goals to Relieve Anxiety

In this post, we are going to be talking about Setting Goals to Relieve Anxiety and OCD.

Setting Goals to Relieve Anxiety

An important strategy for keeping your treatment on track is to set goals.

Setting goals will help you select treatment methods and make it easier to determine whether the treatment is working (that is, whether your goals are being met). Reminding yourself of all your goals on a regular basis also keeps your motivation strong as you work to reduce your anxiety.
Specific versus Broad Goals
Although it is okay to have a few broader goals, most of your goals should be as specific as possible.
This makes it easier for you to select particular treatment strategies is to meet your goals and to assess whether you are getting closer to meeting them.
Here are some examples to help you understand the difference between specific and broad goals.

 

Examples of specific goals

To stop having unexpected panic attacks.
Sitting in the same room as the dog without feeling anxious.
To stop all compulsive washing.
To sleep at least 7 hours through the night.

 

Examples of broad goals

To be happy.
Feeling calm.
To have better relationships.
To be more satisfied with my job.

 

Short term vs. long term goals

As you develop the list of your goals, include examples for the short term, the medium term, and the long term.

  • Short-term goals might include objectives that you would like to accomplish in the first month of your treatment.
  • Medium term goals might include those targeted for the next few months.
  • And longer term goals might include those that you intend to fulfill over the next few years.

Of course, you can develop goals that cover any time period you want, from a few minutes from now to the next 30 years.

Take a few minutes to record up to eight different problems you have with anxiety. These can include situations you fear, problems with obsessions or compulsions, tendencies to worry excessively, or any other anxiety problems.

Rank them in terms of importance, with 1 being the problem you want to work on first. Your ranking can be based on how severe your problem is, how much you want to overcome it, or any other factors that make it important for you to overcome it.

You will find two PDF printables below. The first one is a table where you can write down those goals you want to achieve (short-term, medium-term, and long-term). And the second one is another table where you can rank the anxiety problems you want to overcome.

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