Stop feeling overwhelmed and feel good
When I’m counseling my client’s that struggle with depression and anxiety, here in Charlotte, NC., I often hear, “I’m too overwhelmed” or “I feel paralyzed” and they often stay stuck or make no progress in their endeavors. This could be something as simple as getting through a pile of laundry that’s been sitting on the floor of their bedroom for a week or two or all the way up to an important project at work. And I don’t blame them, depression and anxiety can be brutal. I recently read an article that reminded me of the simple and effective idea of creating micro-goals. I write this counseling blog as I sit in my office in Charlotte, as I was inspired to clean up and reorganize my home-office . It took some self-negotiation (check out my blog on self-negotiating), creating some micro goals in my head. It helped to focus on small tasks instead of the whole project reorganizing the mountain of papers and stuff I’ve collected over the last few months. It feels good to accomplish a task that I was avoiding and now I’m enjoying the peace of an uncluttered room.
In his article, "On Depression and Anxiety: How Micro Goals Facilitate Positive Emotion," Dr. Jordan Peterson explores how breaking down larger, daunting tasks into manageable, micro goals can lead to significant psychological benefits, particularly in combatting depression and anxiety. He explains that depression often leaves individuals feeling paralyzed, overwhelmed by the magnitude of their problems or responsibilities. This feeling of being stuck is exacerbated by a lack of clear direction or ability to move forward.
Peterson argues that when people set small, achievable goals, they experience a sense of accomplishment and mastery with each task completed. This process creates a cycle of positive reinforcement, where the completion of each micro-goal releases dopamine, the brain's "reward" chemical. Over time, these incremental successes generate more motivation, making it easier to tackle larger tasks and feel in control of one’s life.
The micro-goal strategy, according to Peterson, offers a practical method to combat the lethargy and helplessness that often accompany depression. Instead of being overwhelmed by the enormity of life’s challenges, individuals can regain a sense of agency and purpose by focusing on the small, actionable steps in front of them. This approach helps structure daily life, alleviating the chaotic feelings that contribute to both anxiety and depression.
Peterson also emphasizes that positive emotion is often tied to movement and progress, and thus, actively engaging in even small tasks is a crucial way to generate hope and purpose. Through this, individuals can shift their focus away from negative emotions and toward achieving something tangible, however small.
What are you willing to start today? Start small. Maybe it’s just creating one micro-goal. If the goal feels overwhelming, make it even smaller. If you want some help figuring out where to start, read my blog on self-negation or give me a call and we can work on this together.