If you struggle to set goals, let alone reach them, you are definitely not alone. In fact, it is thought that roughly 92% of the population has found it hard to stick to goals. This constant cycle of trying to set beneficial life or health goals, but never quite reaching them, can ultimately lead to depression.

That’s because reaching goals is empowering and helps us feel we are in charge of our life. When we don’t reach goals, we feel powerless and even hopeless that our lives can change for the better!

How Counseling Can Help

Just as you must follow a recipe to the proverbial “T” to end up with something edible, there is a formula that must be followed to the “T” to set reachable goals. This formula is often used in Cognitive Behavioral Therapy (CBT) to help individuals set and reach goals that will help them change behaviors and better their lives.

Goal setting has actually been shown to be a useful tool for those suffering from depression according to a study published in the journal PLOS ONE. The study found that individuals suffering from depression had more trouble setting goals and were far less likely to believe they could reach them.

The study found that those who were depressed had more difficulties setting goals and they were also less likely to believe they would achieve those goals. The participants also tended to set avoidance goals rather than approach goals.

An avoidance goal is one you set to avoid a negative outcome. “I want to lose weight so I don’t develop type 2 diabetes.” An approach goal, on the other hand, is one that you set to ensure a positive outcome. “I want to lose weight to have more energy!”

The study shows that counseling can help people with depression set and achieve realistic and achievable goals as well as help them stay on track mentally in pursuit of that goal.

The goal-setting formula used by most CBT therapists is as follows:

• Identify your goal.
• Choose a starting point.
• Identify the steps required to achieve the goal.
• Take that first step and get started.

A therapist can help you with each one of these steps. From ensuring you select realistic goals that are approach goals, to helping you identify where you are in relation to your goal, breaking down the goal into smaller, actionable steps, and helping you take that very first one, a counselor or coach will be in your corner, helping you every step of the way.

Make 2021 the year you reach those goals that will help you live your best life. If you’d like some help getting there, please get in touch with me. I’d be more than happy to discuss how I may be able to help.

 

SOURCES:

• https://positivepsychology.com/goal-setting-counseling-therapy/
• https://www.psychologytoday.com/us/blog/notes-self/201308/how-set-goals
• https://www.psychologytoday.com/us/blog/functioning-flourishing/201706/are-you-setting-the-right-goals

Living your best life means not only being healthy physically but also emotionally and mentally as well. For many, seeking the guidance of a mental health professional is a way of ensuring their overall well-being.

But for some communities, there is a stigma associated with getting help for depression and other mental health issues. One such community that holds conflicting beliefs about mental health is the LatinX community.

 

The Stigma of Mental Health

Like other communities, the LatinX community faces some common mental health conditions, primarily anxiety disorder, depression, PTSD, and drug and alcohol addiction. The burden of these conditions can even lead some to commit suicide.

Sadly, many in the community, though struggling, refuse to seek help because of cultural stigma. There is a saying in the LatinX community, and that is: “la ropa sucia se lava en casa.” This translates to “don’t air your dirty clothes in public.”  Mental health is often not seen as a “real thing” and it is certainly not discussed by many in the community, especially among older individuals.

There are other reasons why some individuals in the LatinX community do not seek mental health treatment. Privacy concerns, shame, language barriers, legal status, and a lack of health insurance are some of the main ones.

 

What Can Be Done?

Some of the work to bring about a change of perception will have to be done within the community itself. LatinX community members, especially younger individuals, can start conversations about mental health. The more the topic is discussed openly, the more the overall culture can shift and begin to embrace therapy as a viable health practice.

Secondly, more healthcare organizations can and should conduct public screenings for depression and other mental health issues. This will help people in the community learn more about mental health issues and trust those in their community who are there to help.

No one should have to suffer from depression, anxiety, or addiction. If you are a member of the LatinX community, understand there is no shame in getting help. Self-love and self-care is something to be valued.

If you would like to explore treatment options, please get in touch with me. I would be more than happy to answer any questions you may have.

 

SOURCES:

• https://aldianews.com/articles/culture/health/understanding-mental-illness-latinx-community/60702
• https://www.mindpathcare.com/blog/mental-health-stigma-in-latinx-communities/
• https://www.counseling.org/news/updates/2020/07/21/countering-health-disparities-in-black-latinx-communities-what-counselors-and-other-mental-health-professionals-can-do

None of us were prepared for the global pandemic we find ourselves in. Not parents, teachers, and certainly not the healthcare workers around the country. Doctors and nurses suddenly found themselves working double shifts to care for sick people. As the rest of the world went into lockdown and people stayed home, safe and sound, these frontline workers showed up day after day, putting their health and life on the line.

Many, in an effort to keep their families safe, found other living arrangements. The idea of possibly exposing their family to something they may have been exposed to at work was too much of a risk, and so many mothers and fathers also had to deal with the stress and sadness of being away from their family during the height of the pandemic.

While many frontline workers appear stoic, all of this stress and fear took its toll, even on the bravest among us. As a result, many frontline workers have found themselves burnt out and experiencing symptoms of depression and anxiety.

Symptoms of Depression and Anxiety

It’s common for everyone to feel stressed or sad from time to time. But when certain symptoms linger, you are typically dealing with depression or anxiety. If you’ve never dealt with either before, you may not know the symptoms.

Symptoms of depression include:

• A persistent feeling of sadness
• A lack of energy
• Feelings of hopelessness
• Sleep disruption (either sleeping too much or too little)
• Appetite disruption (eating too much or too little)
• Difficulty focusing
• A loss of enjoyment of previous hobbies or activities
• Thoughts of death or suicide

Symptoms of anxiety can include:

• Excessive worry
• Agitation
• Restlessness
• Fatigue
• Difficulty concentrating
• Tense muscles
• Panic attacks
• Trouble falling or staying asleep
• Irrational fears

Is it Time to Seek Therapy?

For many healthcare workers, all of their time and focus is on how they can help others. The idea of self-care and asking others for help is not something on their radar.

If you are a healthcare worker that is experiencing symptoms of anxiety or depression as a result of COVID, it’s really important that you let someone else help you right now. A therapist can offer strategies that will help you cope with your symptoms and deal with the underlying emotions.

If you or someone you know would benefit from mental health therapy, please get in touch with me. I offer both in-person appointments as well as online support.

 

SOURCES:

• https://www.dailycal.org/2020/06/24/free-therapy-available-to-covid-19-pandemic-front-line-workers/
• https://www.aarp.org/health/conditions-treatments/info-2020/medical-providers-covid-stress.html
• https://psychcentral.com/depression/