Denver Area Mental Health Center Shares Tips for Explaining Depression to Children

According to the National Institute of Mental Health, about 16.2 million adults in the U.S. have at least one episode of what is known as major depression each year. That number equates to 6.7 percent of all U.S. adults. In fact, the Anxiety and Depression Association of America says that depression is one of the leading causes of disability in the U.S.

Not only does the condition affect the adults who have it, depression can also have a significant impact on the children in their life. Historically, depression was a condition that adults struggled to acknowledge and talk about even among themselves, and it was generally kept hidden as much as possible from children. What we now understand is that children sense that there is a problem even if it is not revealed to them. We also know that sharing age-appropriate information on a loved one’s depression can help children better cope with the challenges that the illness presents.

Planning is Important When Talking With Kids About Depression

Children can benefit from being educated about what depression is and how its symptoms affect their loved ones. However, it is important for parents or other caregivers to prepare for that conversation. This includes:

  • Talking with other adults first. If you plan to have a conversation with your child about depression, you should first talk with friends, loved ones or a counselor about what should be shared and how it might be received.
  • Considering who should talk with the child. It is best if information about a loved one’s mental illness comes from someone the child trusts and respects.
  • Thinking about the right place. Where will the child feel comfortable and undistracted having this talk?
  • Choosing the right time. The conversation should take place at a time after which a loved one will be available to answer follow-up questions and provide support.

Strategies for Helping a Child Understand Depression

When you talk with a child about depression, here are some things you can to do ensure that it is a positive and productive conversation:

  • Help them understand that depression is an illness that can be treated. However, explain that the treatment will take time.
  • Emphasize that depression is not something the child or the loved one with the condition should feel guilty or embarrassed about. Many families have been touched in some way by depression, so other people can surely relate.
  • Let them know that depression can cause a person to say or do things they wouldn’t say or do when they are well.
  • Be sure they understand that their loved one’s depression is in no way caused by the child.
  • Encourage them to ask any questions they have about depression and to be open about how the loved one’s condition is making them feel.
  • Reassure them that there are many adults in their life—family members, relatives, counselors at school, etc.—who will support them as their loved one works through the process of getting well.

The First Conversation Should Not be the Last

It often takes time for a child to process what they learn about depression. It is important that you check in with them periodically to see if they have questions or concerns as the implications of their loved one’s diagnosis become clearer to them. It is also important that while you explain the serious nature of depression, you also encourage an upbeat outlook on treatment and focus on the person’s future health and happiness.

How a Mental Health Center Can Help

October is a month in which there are a number of observances to draw attention to the challenges of mental illness, including Mental Illness Awareness Week, National Depression Screening Day and World Mental Health Day. This makes it a great time to talk with a child about depression, as you can point to all the work being done to help adults and kids achieve better mental health.

At Community Reach Center, our trained counselors can help parents and other caregivers understand the best way to have a conversation with a child about depression. We can also participate in that conversation or provide follow-up support. Visit communityreachcenter.org or by call us at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. for more information. We have centers in the northside Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

 

International Friendship Week is February 18-24, 2018

Two friends having coffee

International Friendship Week 2018 will be Feb. 18-24. The observance was created to emphasize the importance of friendship in helping people lead happy lives where they feel connected to others in their area and around the world. It also encourages us to be mindful of cultural differences and how they enrich our lives.

If you are affected by anxiety and depression, International Friendship Week serves as a reminder that it is important to build and maintain a strong support system. Having friends you can lean on when your condition is at its worst can help you weather the storm more effectively.

Support Groups Come in Many Forms

The term “support group” has multiple meanings. In its more formal sense, it can mean an organized group of people, often between five and 15 members, who gather on a regular basis to talk about the challenges they are facing and to provide encouragement to one another. A support group might also be a less formal collection of friends that you connect with individually or in smaller numbers more randomly to talk about life.

In many cases, a group from which you receive support wasn’t really formed for that purpose. For example, if you exercise regularly with a group of friends, simply spending time with those people who share your interest in fitness provides an important connection that can give you strength when anxiety and depression strike. Spiritual groups are another example of a collection of like-minded people from which you may derive a sense of support. Whether a support group is formal or informal, the benefits can be equally powerful.

Support Groups and Other Self-Help Resources

Support groups are a type of self-help you can use as an aid in managing your mental health. Other forms of self-help include books on topics like relationships and personal transformation, wellness apps, relaxation techniques and exercise. While professional counseling can be an essential tool in achieving better mental and emotional health, augmenting that guidance with a support group and other self-help techniques can be very effective.

Tips for Getting Involved in a Support Group

If you are considering joining a support group, there are some things to keep in mind. First, if you are receiving counseling, your therapist can be a great resource for helping you find a group that meets your needs. However, remember that you are not required to remain in a group if after a few sessions you don’t feel like you are clicking with the other members or getting any benefit from attending. It’s critical to find the right fit.

It’s also important to consider how much you want to discuss with a support group. While being open about your struggles can be very cathartic, know that unlike your therapist who has a legal obligation to keep your conversations confidential, support group members are not similarly bound. Often there is a stated agreement that “what is said in the room stays in the room,” but keep in mind that that is not as secure as conversations with therapists. That said, it is also true that you get out of a support group what you put into it. Be sure to share your thoughts and feelings and provide positive feedback when others do the same, as that is what a support group is all about.

If you are interested in learning more about our counseling services, contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the northside Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

Postpartum Depression and Suicide in New Mothers

Although being a new mother can be a wonderful experience, it can also be mentally, emotionally and physically exhausting. In some cases, the stresses associated with motherhood, and other factors, can cause a woman to experience what is known as postpartum depression (PPD). Also called postnatal depression, this is a serious mental health condition that can lead a mother to attempt or complete suicide. Consequently, it’s important that mothers and those around them understand what PPD is, and if they observe signs of it, seek help, including suicide prevention assistance if necessary.

Causes of Postpartum Depression

There is no one cause of PPD. Experts believe it results from a combination of physical and emotional factors. New mothers tend to experience a number of physical challenges ranging from pain and discomfort produced by the birthing process to dealing with intense sleep deprivation. The result tends to be exhaustion, which can be a contributor to PPD. Hormones are believed to play a role in the condition as well. Following childbirth, a woman’s estrogen and progesterone levels drop rapidly. This results in chemical changes in the brain that can produce mood swings.

While PPD is not fully understood, there are identified risk factors, including:

  • Symptoms of depression in the past, whether associated with childbirth or not
  • Depression or mental illness in other family members
  • Alcohol or drug abuse
  • Troubling life events during pregnancy or soon after giving birth (e.g., domestic violence, personal illness, death of a loved one, relocation, job loss)
  • Difficult or premature delivery
  • Health problems with the baby
  • Lack of assistance and/or emotional support in caring for the baby
  • Uncertainty about being a parent (whether the pregnancy was planned or not)
  • But, one thing is clear: PPD does not result from anything a woman does or fails to do.

Postpartum Depression Symptoms

Postpartum depression should not be confused with the “baby blues,” which affect up to 80 percent of new mothers and leave them feeling tired and sad. Baby blues involve mild symptoms and resolve in a week or two. PPD is a serious mental illness that the National Institute of Mental Health describes as having these symptoms:

  • Feeling sad, hopeless, empty or overwhelmed
  • Crying more often than usual or for no apparent reason
  • Worrying or feeling overly anxious
  • Feeling moody, irritable or restless
  • Oversleeping or being unable to sleep even when her baby is asleep
  • Having trouble concentrating, remembering details and making decisions
  • Experiencing anger or rage
  • Losing interest in activities that are usually enjoyable
  • Suffering from physical aches and pains, including frequent headaches, stomach problems and muscle pain
  • Eating too little or too much
  • Withdrawing from or avoiding friends and family
  • Having trouble bonding or forming an emotional attachment with her baby
  • Persistently doubting her ability to care for her baby
  • Thinking about harming herself or her baby
  • PPD typically develops between a week and a month after delivery, and only a healthcare professional can diagnose it. So, it is important that new mothers or their loved ones seek help if the condition is suspected. And, as with any form of depression, it is critical that family members and healthcare providers take suicide prevention steps if needed.

Treating PPD

Postpartum depression can be treated with different forms of counseling (also called talk therapy) including cognitive behavioral therapy (CBT) and interpersonal therapy (IPT). It can also be addressed with antidepressant medication. And, the two types of treatment can be used together. A woman’s healthcare provider determines the proper approach based on her individual situation.

Don’t Suffer in Silence

Too often women feel pressured by the expectation that motherhood will be a “joyous” experience and consequently don’t feel comfortable taking action when symptoms of postpartum depression appear. The fact is, PPD is common and very treatable. If you or someone you know is experiencing it, seek help promptly. And if you feel the urge to harm yourself or your baby, call 911 or a suicide prevention hotline like the Colorado Crisis Services at 1-844-493-TALK(8255) immediately. You will receive caring, compassionate support and assistance. If you have a non-urgent desire to talk with someone about how you are feeling after childbirth, contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the northside Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

A Proven Strategy for Staying Grounded: Journaling to Minimize Anxiety

On any given day, you likely experience success but also make some mistakes. That’s part of being human. However, it’s easy to focus on places where you did something incorrectly and let that have a lasting effect on your outlook, which can promote or amplify unhappiness and anxiety. Thankfully, there are a number of techniques that can be used to override our natural tendency to spend an inordinate amount of time analyzing how and why we have fallen short of our expectations.

Documenting Your Day to Maintain a Realistic Perspective

Taking a few minutes each day to make a written record of the things that have gone well and those that have not can help you be more balanced in your evaluation of yourself. Specifically, journaling can help you:

  • Understand yourself. What makes you happy? What makes you experience tension and anxiety? Stopping to think about that on a daily basis can ensure you have a firm grasp on what is driving your feelings and your behavior so that you can make changes if needed.
  • Lower your stress level. Describing what is stressing you doesn’t immediately fix the problem, but it does help you release your feelings, which can allow you to be more relaxed and more focused on the “here and now.”
  • Explore solutions to interpersonal problems. The emotions that arise when you are in the presence of someone with whom you are having relationship challenges can make it difficult to see how the problem can be resolved. Writing about what you are feeling and also what the other person might be feeling (and why) can help you perceive a better path forward.
  • See how an issue has evolved. Looking back at past journal entries can allow you to realize that an issue that caused you great stress months ago is less stressful (or completely gone) today. If the reverse is true, reviewing the “paper trail” for an issue can provide insight on a better approach to resolving it.
  • Use the other side of your brain. Writing is an activity that can help you switch from the left-brained (analytical) approach to problem solving that we tend to use to right-brained (creative and intuitive) thinking.

To get started with a journaling practice, simply set aside 15 to 20 minutes each day to create an entry about what you have been thinking, feeling and experiencing. You can jot down random, unrelated thoughts or create an entry on a particular theme (love, anger, frustration etc.). And, it’s best to write quickly, with no concern about spelling and grammar so your internal “censor” doesn’t have time to make you question what you’ve put down.

Staying Centered is the Key to Emotional Wellbeing

Coming to the realization that your efforts on any particular day are, on balance, rarely at one end of the succeed/fail spectrum but more often somewhere in the middle can keep you from focusing too much on your mistakes. Putting your thoughts on paper is a great way to achieve that realization. Another effective way to address your anxiety is to talk with a counselor. Contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the northside Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

Strategies for Managing Anxiety Caused by Holiday Spending

It’s the most wonderful time of year, or is it? The pressure around the holidays to spend money on gifts, host get-togethers or carry out other perceived obligations can cause or exacerbate anxiety. But, there are a number of steps you can take to minimize stress and maximize enjoyment of the season.

Tips for Keeping Your Seasonal Stress Level Low

Rather than resigning yourself to the “inevitable” holiday overspending and accompanying stress and anxiety, use some or all of these strategies to take charge of your actions and your outlook:

  • Focus on your physical health first. What does your health have to do with your finances? The holidays are busy times packed with events that often include delicious but unhealthy dishes. We tend to consume much more sugar and alcohol at this time of year. What’s more, your packed agenda may mean you choose to skip your workout occasionally or entirely until after the first of the year. As a result, your body isn’t as well-fueled or fit. And when our energy level drops, it’s easy for our stress level to rise. Be sure to eat right, exercise and get plenty of sleep during the holidays.
  • Set a budget for every person on your gift list. Heading to the store or getting online with no parameters around what you’ll spend on a particular person is a recipe for overspending. Choose an amount in advance and stick to it. If you have a chance to go window shopping with your loved ones, this can be a good way to get gift ideas and discuss how much you are willing to spend, which helps to manage expectations. Window shopping is a little bit of an old-fashioned activity in our digital world, but the keep-moving combination of walking, talking, looking, chatting and laughing can be a stress reducer. Go soon, before the pressure builds.  
  • Do your research. Before making a purchase, do some checking to see if it can be found at another store for less, if there is a coupon that will reduce the price, etc. Not only will you save money, the feeling of being more in control of how much you spend is empowering. Shopping online provides a convenient way to compare products and read reviews. Having items delivered to your home can reduce the stress of holiday traffic as well.
  • Remind yourself frequently of the reason you are celebrating. Gift giving (and receiving) is fun, but the real joy of the season comes from our interactions with friends, family and even strangers on the street. You know this, and your gift recipients know it as well. Be confident in giving gifts of whatever amount you feel comfortable with.
  • Plan a one-day shopping blitz. For many people, repeated trips to the mall elevate their stress level. Always shop from a list, and if you can, plan a day when you can go from top to bottom in one outing.
  • Pay with cash. Whenever you can pay for holiday expenses with cash. Large credit card bills that come due in January are an unwelcome second serving of holiday stress and anxiety.
  • Don’t procrastinate. If shopping causes you stress, it’s easy to find reasons to put it off. Unfortunately, that delay tends to lead to even greater stress as your gift-giving deadline approaches. Make your list, do your shopping, and then sit back and truly enjoy the season.

One More Stress-Reduction Strategy

By using the tips above, you can better manage your holiday-induced financial anxiety. However, if you need to talk with someone about your mental and emotional health at the holidays or anytime, don’t hesitate to get in touch with us. Utilizing our services is another strategy for helping to make the holidays merrier. Contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the north side Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

Tips for Talking with a Loved One About Depression, Anxiety or other Mental Illness

Starting a conversation with a loved one who you believe needs treatment for a health condition can be challenging. When that condition involves mental health illnesses, such as depression or anxiety, it can be especially difficult. While people generally wouldn’t object if you encourage them to better manage an illness like diabetes, their reaction may be different if you try to talk with them about mental illness.

In the Mental Health First Aid program,  we encourage people to be gentle and patient when talking with a loved one. Often it takes time for a person to realize to seek help and make some changes that will be better for them and those around them in the long run. If you give them some time to process your conversation before talking with them again, it’s much more likely that they will be receptive to the idea.

How to Break the Ice

One of the most effective ways to start a conversation with a family member or friend about mental health treatment for conditions like anxiety, depression, bipolar disorder and others is to ask questions. Here are some examples:

  • I’m concerned about you. Can we talk about what you are going through? And if you prefer not to talk with me, who would you be most comfortable talking with?
  • I want you to know that I care about you and will always listen if there are life challenges you are struggling with and want to discuss. Are there things you want to talk about now?
  • Can I help start a conversation with your friend/parents/significant other etc. about what you’re going through right now?
  • I’m asking because I care about you, and, have you thought about harming yourself? (which is a question to ask if you suspect a person is considering suicide.)
  • For most problems that we face, there are people, often called peers, who have gone through the same thing. Can I help you find someone who can share their experience with mental illness?

Of course, listening attentively as the person answers your question is critical, as is following through if they take you up on your offer to help connect them with mental health resources.

Key Considerations as the Conversation Takes Place

There are a number of things to keep in mind about talking with a person who you suspect may need mental health treatment. For example, it’s helpful to do some research in advance regarding how and where they can get treatment in case they ask. Also, you should initiate the conversation at a time and place that the person feels that they can open up to you.

As you talk with them, be sure to discuss the issue in a way that is age appropriate. Throughout the conversation, you should look for cues that may indicate they are struggling to understand you. If so, slow down or repeat things as needed. And, you should have a plan for what you will do if they volunteer that they have had suicidal thoughts, including transporting them to an emergency room or other appropriate care provider or calling 911 if you feel that a harmful action is imminent.

You are Doing the Right Thing

If you feel that someone is suffering from depression, anxiety or any form of mental illness, your willingness to talk with them about it may be just the encouragement they need to seek help. Don’t hesitate to start the conversation. To learn more about our services, contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the north side Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

Childhood Depression: Spotting It and Preparing a Depressed Child for Vacation

For some children, life — especially in the summertime — consists of happy, carefree days one after another. For others, however, life isn’t always so enjoyable. Many children suffer from depression and struggle to find happiness. Not just “a case of the blues,” depression is a serious mental illness that requires treatment.

Depression in children is similar to that in adults. Signs and symptoms include:

  • Ongoing feelings of sadness and hopelessness
  • Anger and irritability
  • Heightened sensitivity to rejection
  • Social withdrawal
  • Too much or too little sleep
  • Increased or decreased appetite
  • Fatigue
  • Shouting or crying
  • Difficulty concentrating
  • Lack of interest in school, friends, activities, and hobbies
  • Suicidal thoughts or actions

If a child experiences these symptoms, especially a focus on death or suicide, parents should seek professional help, including taking the child to an emergency room.

Depression and Vacation

To most people, a vacation is a welcome break from the normal routine and something they look forward to with excitement. A child battling depression, however, may not see it that way. They may feel like a trip will take them away from the only place where they enjoy some measure of comfort and security. This can be especially painful for children who feel like they “survived” the school year and now just want to relax and recover at home.

While treating depression is a long-term process, there are things you can do in the short term to make a vacation more pleasant for a child who is struggling with the illness. For example, you can:

  • Encourage your child to help plan the trip. Having a sense of “ownership” of a vacation can help a child with depression feel more engaged.
  • Take favorite snacks with you. Familiar food can be a much-needed source of comfort for kids with depression. Be sure to take a supply of their favorite treats with you.
  • Pack a “happiness” kit. While a child battling depression may not find anything particularly enjoyable, things they were previously interested in (and will be again once their depression has been successfully treated) can be helpful to have with you. Pack a supply of books, games, toys etc. that your child likes and break out those items as needed.
  • Consider taking a friend. If your child is feeling social enough to enjoy time with a friend, it can be helpful to take that person along. Just be sure you’re confident that this will be a positive experience for the guest.
  • Explain the timeline. For someone who doesn’t want to be on a trip, it can seem like it will never end. Be sure your child understands how long you’ll be away from home.
  • Schedule post-trip downtime. It’s best to give a child with depression plenty of time to decompress after you return from a vacation. Lighten your family activity planning for at least a few days after your trip.

Making the Best of a Challenging Situation

A vacation is good for the mental and emotional health of the whole family. While a child with depression may not enjoy it as much as everyone else does, it’s important to look at the big picture. If your child is in need of treatment for depression, we can help. Please contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

Managing Anxiety and Depression: The Power of the First Step

People who struggle with mental health challenges like anxiety and depression often feel trapped by their condition. They know they should take action to address it, but symptoms like a lack of energy or fear of the future may make it difficult to seek help. One way to break free is to take one small step forward. This can create momentum toward taking additional steps and ultimately lead to fully embracing treatment and recovery.

Putting One Foot in Front of the Other

Taking even a small step toward achieving better mental health tends to create a positive, hopeful feeling in the person fighting the illness. It also signals to those around them that they are ready to make a change, which can lead to encouragement and offers of support that make it easier to take the next step. While the process of seeking help for conditions such as anxiety and depression is different for everyone, here are some actions to consider:

  • Lower your defenses. If you have been reluctant to talk about how you’re feeling when approached by loved ones, try listening to what they have to say rather than avoiding the conversation. Saying “Yes, that’s something I should think about” can be a great first step.
  • Start or resume a prayer or meditation practice. Any self-care activity that helps calm your mind so you can think more clearly is a good thing. Over time, it can give you the mental clarity you need to make a plan for addressing your condition.
  • Approach one person. If family and friends are no longer trying to initiate conversations with you about your illness, try opening the door to discussion with just one person. A statement like “I think I have a problem and may need to talk with a counselor” tends to be all it takes to get the eager assistance of a loved one in finding help.
  • Take action to improve your physical health. Recovering from mental illness is a process that requires a significant amount of energy. Eating healthful, nutritious foods, getting adequate sleep and exercising regularly can help give you the strength you need to pursue treatment.
  • Assess where you are and where you want to be. When struggling with anxiety or depression, you may seek to cope simply by not thinking about your situation. While it may be uncomfortable to do so, taking the time to look at what your life is like today and envision how you want it to be in the future can be an excellent first step.

Start Making Progress toward Better Mental Health

 Mental illnesses like anxiety and depression are treatable conditions. The key to addressing them is creating some forward momentum. We’re here to help. Contact us online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m. We have centers in the northside Denver metro area of Adams County including the cities of Thornton, Westminster, Northglenn, Commerce City and Brighton.

Meet Your Wellness Objectives with SMART Goals

A Goal without a plan is just a wish

The new year is a great time to set goals for personal improvement. For those struggling with anxiety, depression or substance abuse, that may mean striving to attain better control or eliminate a condition. While any effort toward an objective is helpful, one of the most effective ways to hit your target is to follow what’s called the SMART approach to goal setting.

SMART is an acronym for:

  • Specific
  • Measurable
  • Achievable
  • Relevant
  • Time-limited

Setting smart goals helps ensure the right focus and appropriate expectations as you start taking steps in a new direction. If goals are too large, too vague or too open-ended, you may have a hard time meeting them. Business expert George T. Doran is generally credited with creating SMART goals, which are used often in business applications, and like a lot of business strategies, they work wonderfully in many general areas.

Here’s what SMART goals look like:

Specific

A good goal is one that includes details like who, what, when, where and why. A goal such as “be happier” is vague, which makes it hard to know whether you have achieved it. A better goal might be focus on the happiness a specific activity or hobby brings such as, “I will spend more time on painting because it brings me happiness.”

Measurable

The best goals have a quantity associated with them so you can evaluate your progress toward them and adjust your approach as needed. Using the example above, you could make it more measurable by saying you will paint for four hours each week. If, over time, you look back and see that you’re only painting three hours per week, evaluate ways to dedicate another hour. Being aware you may have to overcome other feelings, such as guilt, to dedicate time to yourself and not focus your time on things you think you should do that do not bring you happiness.

Attainable

One of the problems with goal setting is that we sometimes dive in full of enthusiasm eager to make as much progress as possible, which leads to objectives that simply can’t be reached. For a person with a history of alcohol abuse, deciding to stop drinking altogether by March may not be realistic. And when we fail to meet our goals—even the unreasonable ones—it can be disappointing and frustrating.

Relevant

If what you need in your life is to better manage your depression, setting the goal to learn to ski it is just one action. This isn’t to say you can’t have goals that are related to your enjoyment of life and personal fulfillment, but take time to assemble a set of relevant objectives.

Time-limited

While you want to give yourself a reasonable amount of time to achieve your goals, allowing too much time can keep you from making progress. Deadlines provide motivation and help you prioritize goals over the many other tasks vying for your attention.

Short- and Long-Term Goals

In setting goals, it can be helpful to create both short- and long-term goals. For example, a short-term goal for battling depression might be:

  • Get out of bed by 7 a.m. each day.
  • Clean the kitchen every Saturday.

And long-term goals such as:

  • Obtain the certification needed to start a new career.
  • Repair my relationship with my brother.

Someone who struggles with anxiety might have short-term goals to “share my opinion at the next staff meeting” or “practice relaxation exercises every other day,” and long-term objectives such as “complete the introductory public speaking course at the community college” or “plan and take a vacation to a new city this summer.”

For those looking to get a handle on substance abuse, short-term goals might be something like:

  • Do not drink alcohol today.
  • Get information on a treatment program, and take steps toward creating a plan.

Read more about Substance abuse treatment >

Looking long-term:

  • Complete a six-week inpatient treatment program this fall.
  • Find a new place to live and relocate by the first of next year.

Behavioral Change Takes Time

When it comes to modifying behavior, it’s important to be aware that it takes time to turn a goal into a habit. How long it takes is a function of many factors including the behavior, your commitment to making the change and your circumstances. But be prepared for a period of time ranging from two to eight months, according to many experts.

Setting a Goal for Greater Wellness in 2017

Have questions about SMART goal setting or want to talk with someone about your challenges? We’re here to help. Contact us at the Community Reach Center online at communityreachcenter.org or by phone at 303-853-3500 Monday through Friday, 8 a.m. to 5 p.m.

Learn about our services >


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