Goal Setting to Reduce Stress
Goal Setting to Reduce Stress
This guest post is by Apex Therapy staff member Jess Kopitz, MS, TLLP.
We may not always realize it, but we are all working towards goals. Perhaps our goals are lofty, dreaming of changing the world. Sometimes our goals are much smaller, such as cleaning the house or making it through the day. Occasionally, we don’t even realize we have a goal, but we know we want something to be different.
Even when we feel stuck or uncertain, the simple act of wanting something to improve, like a stronger connection, a better tomorrow, or even just clarity in the present, becomes a goal in itself. Goals, whether recognized or not, guide our steps and remind us of our innate drive to grow and evolve.
Goals and Stress
Goals and stress are more connected than we might realize. Setting the right goals can actually help reduce stress. When we’re feeling overwhelmed, small, manageable goals can keep us focused and help us tackle what needs to be done. Bigger, long-term goals give us direction and a sense of purpose, and reaching any goal—big or small—can bring a boost of happiness and motivation. That said, goals can also create stress if we set too many or feel like we’re falling behind. It’s all about finding the right balance and setting goals that work for us, not against us.
SMART Goals
One scientifically backed way of setting goals is through SMART goals. SMART goals are a straightforward and practical way to set goals that are both achievable and easy to track. This approach helps us stay focused and manage stress rather than increase it. The acronym SMART represents key elements that guide the goal-setting process.
S is for specific. This means our goals should be clear and specific. The more precise we are, the easier it will be to work toward them and confidently recognize when we’ve achieved them. For example, if our goal is to get better at communication with our loved ones, it might be hard to know when we reach that goal. How much better? What does better mean? With whom? There’s too much left to chance. A more specific goal would be to reach out to five loved ones per week and have a conversation so that we walk away feeling better than when we started the conversation. We can help specify our goals by asking who, what, where, when, and why.
M is for measurable. A SMART goal must be measurable. Otherwise, it is impossible to track progress or know when it’s been achieved. The simplest way to ensure a goal is measurable is to include a clear method for quantifying it. This might be a simple count, such as a goal to run one mile. We could also use tools like a rating scale or a 1-10 measurement to track our daily mood and help manage anxiety. Goals can also be measured subjectively, meaning we evaluate our progress ourselves, as long as we’re honest and consistent in how we assess it.
A is for attainable. A good goal should be attainable and realistic, something within our reach. Setting goals that are too far-fetched can leave us feeling discouraged, unmotivated, and less likely to set future goals. For example, aiming to become the absolute best at something might be unrealistic, but striving to improve and be better than we are now is both achievable and motivating.
R is for relevant. Our goals should align with what we truly want and support our broader objectives. If we have bigger, overarching goals, our SMART goals should contribute to achieving them. For instance, if advancing in our career is a priority, our goals should support that path. While taking a three-month vacation to travel the world might sound appealing, it may not align with career advancement. On the other hand, setting a goal to learn a new skill that could lead to a promotion would be much more relevant.
T is for time-bound. Setting a time frame for our goals helps us stay focused and on track. Without deadlines, it’s easy to lose direction or get sidetracked. Establishing a reasonable timeline keeps us motivated and increases our chances of success. For example, if our goal is to stop eating sugar, adding a specific deadline, like achieving it within three months, can make the goal more actionable and effective.
Incorporating SMART goals into our lives can make the path to achieving what we want clearer, more manageable, and less stressful. By setting goals that are specific, measurable, attainable, relevant, and time-bound, we create a roadmap for success that keeps us motivated and focused. Whether tackling small daily tasks or pursuing life-changing ambitions, SMART goals help us stay balanced and move forward with confidence and purpose.
Jess Kopitz, MS, TLLP, serves as a therapist, provider of psychological assessment services, and coordinator of assessment programs. She uses psychodynamic, cognitive-behavioral, and mindfulness-based strategies in work with adolescents. She is also an active community volunteer in the community to support mental health in under-resourced areas.
