Ten Steps to Accomplishing a Depression Recovery Goal

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Depression Recovery Goal

  1. State as clearly as possible in a positive manner what it is that you want to create in your life. Examples:
    1. I want to help others
    2. I want to use the gifts God has given me
    3. I want to feel confident and fully express who I am and feel good about it
    4. I want to love myself and others
    5. I want to have a meaningful understanding and relationship with God
    6. Want to feel connected and accepted by others as I am
    7. I want to feel great the way I am without having to be perfect or live up to an expectation
    8. I want to be loved by a companion and share your life with him/her
    9. I want to create community- a closer network of people, who otherwise would feel isolated like me. Reaching out to those who are lonely
    10. I want to have a self-help support team.
  2. Be clear why you want this and how your life will be different once you achieve this goal.
    1. Helping others will leave me feeling satisfied, like I’m making a difference in the world
    2. It will in turn make me feel better about myself.
  3. Understand what you have going for you to help you achieve this goal. (make a list of your positive qualities)
  4. Understand the challenges that exist (identify them, be aware, but don’t worry)
  5. Be especially aware of the negative self-talk that sabotages and undermines your attempts to succeed.
  6. Be clear about what you need to achieve this goal in terms of skills, resources, support systems, etc.
  7. List the 3-5 major actions that you need to take to start moving toward this goal.
  8. Think of ways to care for yourself as you work to achieve your goal.
  9. Stay focused on what you want to create, not on the difficulties you might be having.
  10. Be easy on yourself!  Have fun!  Enjoy the journey!

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3 Ways to Stay Motivated

Everyone wants motivation, as motivation leads to effort, and focused effort leads to accomplishment. Accomplishment is often equated with success. Although there’s many steps inbetween, the momentum starts with your desire to do something- your motivation.

But how do you summon motivation when you don’t have any? There are different tools you can use. One is self-analysis. Are you 100% content and happy with your life now? If you could change one thing, what would it be? How would your life be better if you accomplished this goal? What do you hope your life to be like 5 years from now, or 10? If you have your goal accomplished, how will it impact your life? What if you didn’t accomplish it? What if 5 or 10 years from now, you were in the same position you are today, would that upset you? Why or why not? An honest self-analysis can help dig up motivation when you normally feel unmotivated. If you feel frustrated, unhappy, discontent, or angry, try to harness that into passion for accomplishing your goal and making your life better.

Here are 3 tools you can use to help with motivation:

1. Reward Yourself.

Give yourself deadlines and performance benefits for accomplishing certain specific things by a certain timeframe. Manage yourself like you’re both the boss and an employee and use real-world criteria for evaluating yourself. Ask yourself if this were a company, would you hire yourself? Why or why not? Make sure you evaluate your strengths and weaknesses and build in rewards for doing things that take effort, whether it’s your strength or weakness you’re fighting against. For example, if you hate reading and your goal is to be a better reader or more educated on a particular subject, you can set a reward to take a TV or video game break for 15 minutes every 90 minutes of reading. Then if you read for 4 hours (or whatever is reasonable), you can reward yourself with going to do a fun activity: bowling, a movie, golf, or whatever. Make sure your ‘reward’ is not harmful to you. For example, if your goal is to lose weight, it doesn’t make sense after eating salads for a week to reward yourself with ice cream. Likewise, if your goal was to quit smoking, it wouldn’t make sense to reward yourself with a cigarette after a day of not smoking. So, make it healthy, good for you, something you are genuinely motivated by.

2. Keep a Positive Attitude

A negative attitude can secretly undermine all of your ambitions and hopes to change and improve your life. If such negative beliefs are uncontested, they might be adopted as ‘truth’ when they are actually lies! Make sure you keep positive and remember some people think well of others, but not of themself. Most people are their own worst critics. So, keep positive and be kind to yourself, just as you would treat a friend or someone you highly respect. Treat yourself as having great value, as you do.

3. Leverage Gentle Peer Pressure from Others

Zig Ziglar wrote a ‘best selling’ book on weight loss even though he hadn’t lost his own weight yet. That put pressure on himself in a positive way to force himself to do it. Some people buy a $500 dress or suit that’s too small- you don’t fit into it yet. If you hate wasting money (most people do), this investment will put pressure on you to perform and reach your goal of being healthy- by eating right and exercising.

Go ahead and put your credibility at stake. If you want to increase your motivation and odds of accomplishing your goal, you can start telling others- post it on Facebook, email your friends, mention it to colleagues, clients, or even publish an article or press release to the public and tell them the deadline. They will likely be curious and follow up with you to see if you actually are a person of your word. Obviously, this will create pressure to make you do it, otherwise you may feel humiliated and lose self respect. This is a positive way to leverage motivation to accomplish your goal.

SUMMARY:
Reward yourself, keep a positive attitude, and leverage peer pressure and you will help stay motivated to accomplish your goals. Use these tools wisely and you will be successful.

Celebrities with Anxiety Disorder

celebrities with anxiety disorderHow Do Celebrities Cope Up With Anxiety Disorder?
Every year almost 40 million Americans are affected by anxiety disorders like OCD, phobias, social anxiety, among others. Celebrities are just as likely of candidates for such disorders, as well. Below are some biographical details about some famous celebrities who have been inflicted with the anxiety disorders over time and how they coped with it. The purpose of sharing this public information is to demonstrate to the millions of others coping with anxiety that people can live successful, meaningful lives with anxiety disorder and it should not stop anyone from pursuing their dreams.

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Celebrities with Bipolar Disorder

Celebrities with BipolarBipolar disorder has been called the creative curse and many celebrities and public officials with this condition live productive, meaningful lives, while contributing to society in significant ways. We are also starting to recognize its symptoms amongst many artistic geniuses from the past, such as Vincent Van Gogh, Virginia Woolf and Marilyn Monroe. Formerly known as manic depression, bipolar disorder is characterized by violent mood swings between a high-energy manic phase and a low-energy, lethargic depressed state. A portion of sufferers of general depression tend to have the bipolar component as well.

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Foods for Reducing Depression

Foods for Reducing DepressionFirst of all, you can’t eat your way out of feeling bad. To approach depression with that mindset would only make it worse, as it can begin an eating problem- eating for comfort, rather than for nutrition. Plus it avoids the real root of the depression problem- which is likely some unexpressed emotions that need to be processed. It can also be hurt from feeling unloved or disconnected, or feeling a lack of direction or purpose in life. This may only be solved through a process of self-discovery, discussion with others, ideally, someone you feel close to, or a counselor/mentor you find. If this describes you, take comfort, because simply acknowledging it is the start of recovery. Many people are not that far and continue to deny it and deny themselves.

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What is Depression?

What is Depression?Depression is a commonly diagnosed mood disorder, and affects people worldwide, regardless of location, culture, income, race, gender, or age. The feelings of depression are very common and transcends all demographics. Depression in the United States alone affects 17.6 million Americans each year or 1 in 6 people. Depression is expected to become the second leading cause of disability worldwide in the next twenty years.

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Plan for Freedom, Peace, and Joy

Plan for Freedom, Peace, and Joy

Recovering from Depression: Plan for Freedom, Peace, and Joy 

Step 1 – Awareness

  • Down moods can distort reality; we can tell ourselves things that seem true at the time, but actually are not true. Our self talk is convincing and believable, but needs to be examined carefully.
  • Tools for reducing negative talk:
    • Keep a small notepad with you and write down when you have negative thoughts, fully documenting what they are, and what triggered it. After doing this, it will become apparent that there’s not an unlimited amount of negative thoughts, but they tend to be the same ones just packaged differently each time. It can trim it down from seeming overwhelming to a few manageable issues.
    • Go through each thought/issue on your list and cross-examine that thought/belief:

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