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Depression is a common mental disorder and a severe medical illness that negatively affects how you feel, the way you think, and how you act. Depression also causes sadness and/or a loss of interest in activities you once enjoyed. 

Goals are concrete representations of intended endpoints which fulfill the perceived gap between the current and desired end state. Setting one small goal each day can help gain the confidence you need to accomplish larger, more long-term recovery goals. 

What Are The Theories Behind This Worksheet?

  1. Cognitive Behavioral Therapy (CBT) 

CBT is a type of psychotherapy used to help an individual identify and change negative thoughts and associated behaviors. People who suffer from depression often struggle with negative thought patterns.

  1. Dialectical Behavior Therapy (DBT)

DBT is a type of talking therapy treatment specifically adapted to treat individuals who suffer from extremely intense emotions. DBT teaches individuals to identify, accept, and regulate their emotions.

  1. Behavioral Activation (BA)

BA works in conjunction with CBT and DBT to treat depression. BA helps patients adopt a long-term coping strategy by identifying specific goals and working towards meeting them.

  1. Motivation Theory

This theory is intended to work towards goal setting as a continuous loop that builds one’s self-efficacy, self-determination, and motivation to continue to strive towards goals.

How Will This Worksheet Help You?

This worksheet is intended to work towards specific goals to help you live the life you want while combating depression.

How Should You Use This Worksheet?

This worksheet should be used by individuals who experience an inability to concentrate, feelings of worthlessness or excessive guilt, and recurrent thoughts of death or suicide.

This is a self-evaluation worksheet to help individuals set specific goals while combating depression.

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BMC Psychology. (© 2022). Goal setting with young people for anxiety and depression. Available at: [Accessed December 16, 2022]


Everyday Health. (© 1996 – 2022). 10 Ways to Cope With Depression. Available at: [Accessed December 16, 2022]


McNulty Counseling and Wellness. (© 2022). 5 Tips To Help Set Goals When You’re Depressed. Available at: [Accessed December 16, 2022]