A goal-setting technique that helps me to manage anxiety - Rachael's story

12th January, 2021    |    By  Beyond Blue    |     841

Beyond Blue Blue Voices community member Rachael shares a goal-setting technique that has helped her manage anxiety after losing her job due to COVID-19.

About Beyond Blue
Established in October 2000, Beyond Blue initially focused on raising awareness of depression and reducing the associated stigma. As our knowledge and impact on people’s lives broadened, through research and community engagement, we added the key issue of anxiety conditions in 2011 and, more recently, suicide prevention to our core purpose.


Also check the related topics:  

Anxiety

Video provided by Beyond Blue

WEBSITE   
SHARE

Video Transcription

A goal-setting technique that helps me to manage anxiety – Rachael’s story

Hi, I’m Rachael. I’ve always been a bit anxious—that’s just part of who I am. Growing up, it wasn’t a huge deal. I was a bit reserved around certain people and situations, but it was manageable.

Then in Year 9, everything changed. I started having panic attacks—something I’ve since learned to manage, though it took years of practice. Later, depression entered the picture. It really hit when I quit uni, though I now realize it had been lingering in the background for a while.

Eventually, I spoke to a doctor and started seeing a psychologist, which helped me get back on track. Fast forward to earlier this year: COVID-19 arrived, and I was stood down from my job in the travel industry. Bit by bit, my mental health started to take a hit again.

For anyone with anxiety or depression, you might understand how hard it can be just to get out of bed some mornings—it all feels like too much.

A Simple Technique That Made a Big Difference

One thing that’s really helped me is setting micro goals—tiny, manageable steps toward bigger tasks. Everyone knows about goal-setting, but breaking goals into micro steps has been a game-changer for me.

Here’s an example:
Some days, doing the dishes feels overwhelming. But by breaking it down, I can make it achievable:

  1. Goal 1: Get out of bed—just stand up!
  2. Goal 2: Walk to the kitchen.
  3. Goal 3: Open the dishwasher.

Each small step builds on the previous one, making the task less daunting.

I schedule these micro goals as events on my phone for each day of the week. Even if I miss a day, I can just pick up where I left off the next day.

Why Micro Goals Work

At first, setting these tiny goals felt a bit silly. But for me, they’ve been incredibly effective. Instead of focusing on the negatives, I’ve been able to:

  • Build a routine.
  • Spend time focusing on myself.
  • Create small, positive wins.

These little victories add up, helping me regain motivation and manage my mental health.

The Takeaway

If you’re struggling, try breaking tasks into tiny, manageable goals. It might feel small or even insignificant at first, but it can make a big difference. One step at a time, you’ll find yourself accomplishing things that once felt impossible.

Beyond Blue