People with agoraphobia can sometimes find it hard to find the energy and motivation to accomplish not only everyday tasks and the tasks needed to recover. It is also common for people with this disorder to feel generally unwell most of the time. Sometimes it can be difficult to find the motivation to get up in the morning, let alone be willing and able to face fears and improve your situation. Making tasks and setting realistic goals can be a way to help yourself not only in everyday life, but also to help heal agoraphobia. In this article I want to talk about ways to reach and set goals that will help you improve your life with agoraphobia.
The simplest and the most common way for people to achieve set tasks is to first write down what needs to be done; possibly have a special journal for specifically this purpose.. Try writing down the tasks you would like to achieve for the following day before you go to bed. Just having this reminder, and something to refer to, can make a big difference. This process can also spark enthusiasm and motivation. To benefit even more, list your tasks for the following day and also tick off, and write, what you accomplished from your previous list. I cannot stress the importance of not being too strict with yourself about meeting your tasks. The purpose of this exercise isn’t to make you feel more guilt or to encourage negative feelings about yourself. It is however, an exercise in reference to your goals needed to be accomplished to help you recover. Set firm clear tasks and make an effort to achieve them.
Setting yourself long and short term goals is also very beneficial. Begin by setting out your goals for the following day, and also for your week. It may be that you would like to go to the doctors, travel a certain distance, practice a number of hours of desensitisation. Whatever you feel you need to be accomplish should be set out in order of importance. Set yourself these goals and at the end of the week give yourself time to reflect upon what you have achieved. Again, remind yourself that this exercise is for your benefit. Try and adopt the attitude that you will do the best you can and any tasks that remain unmet can become goals for the following week.
It is also beneficial to create long term goals. This way, with your smaller goals, you will be gradually working towards an outcome that has a larger benefit. When writing out your longer term goals don’t have a set date. Perhaps set a month that you would like to have achieved something by. An example of this would be, “by August I aim to be able to travel to the next suburb on my own”. Don’t set goals such as, “I will be recovered” or “I will no longer feel anxiety”. Make your goals tasks you would like to meet and be sure that they are realistic. Very long term goals are also useful. Goals such as’ I will be able to go stay at a certain place, or I will start study. These again give you something to look forward and work towards.
What I have just explained in this article is basically just setting yourself a hierarchy of goals. Each task you reach daily or weekly will bring you closer to your higher goal. Writing tasks daily can be a wonderful and very simple way to help yourself towards recovery. You can see clearly that you are being active about your disorder and that you are working towards something gradually and in a positive manner. Perhaps just commit yourself to trying to write your goals for one month. You will soon see that you can achieve so much in such a short time.
Even though reaching your goals is important, what is as equally important is that you trust your recovery. Every single step is a step closer to your well being.
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