**Summary: Why Does Goal Setting Make Me Depressed and Anxious by Dr. Dawn-Elise Snipes**
[Watch the video](https://www.youtube.com/watch?v=YtHugpidjf8)
**Outline Summary:**
1. **Introduction**
- Presenter: Dr. Dawn-Elise Snipes
- Topic: Why does goal setting make me depressed and anxious?
- Explanation of the emotional responses to goal setting.
2. **Understanding Goals and Emotional Responses**
- Goals as statements about desired or needed changes.
- Change causes crisis and requires effort.
- Depression: Feelings of hopelessness and helplessness.
- Anxiety: Response to perceived threats.
3. **Reasons Goals Trigger Distress**
- **Fear of Failure**:
- Cognitive distortions like personalization and all-or-nothing thinking.
- Importance of evaluating thoughts based on facts.
- **Reminder of Past Failures**:
- Analyzing similarities and differences between past and present situations.
- Learning from past failures to avoid obstacles.
- **Helplessness and Hopelessness**:
- Setting realistic and achievable goals.
- Breaking down big goals into smaller, manageable ones.
4. **Strategies for Effective Goal Setting**
- SMART Goals: Small, Specific, Measurable, Achievable, Relevant, Time-Limited.
- Importance of frequent rewards to maintain motivation.
- Examples of goal-setting techniques.
5. **Overcoming Goal-Setting Challenges**
- **Behavioral Strain**: Breaking down goals for more frequent rewards.
- **Catastrophizing**: Assessing the probability of worst-case scenarios.
- **Lack of Motivation**: Ensuring goals align with a meaningful life.
- **Managing Too Many Goals**:
- Prioritizing, delegating, simplifying, and eliminating unnecessary tasks.
- Realistic time management and adjustment.
6. **Emotional Responses and Coping Mechanisms**
- Recognizing and addressing feelings of distress.
- Breaking down goals into weekly accomplishments.
- Maintaining a positive outlook and rewarding progress.
**Time Codes for Major Points:**
0:00 Introduction by Dr. Dawn-Elise Snipes
3:20 Reasons Goals Trigger Distress
7:45 Fear of Failure and Cognitive Distortions
15:10 Reminder of Past Failures and Learning
24:00 Strategies for Effective Goal Setting (SMART Goals)
33:50 Managing Too Many Goals and Prioritization
40:15 Emotional Responses and Coping Mechanisms
Feel free to ask if you need further details or a more in-depth explanation on any part of the video!
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