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They sounds like great goals. Exercise is an excellent healthy lifestyle change that can make a huge impact on your mood and overall wellbeing. The tracking and pleasurable activites are essential to doing CBT effectively and I like how you planned them out so clearly. The only thing I would add is rewards. How are you going to celebrate when you reach your goals? Celebrating and rewarding yourself so that you can be present to your hardwork is a great behaviour change tool.
I have taken the advice in session two to set some pleasureable and accomplishing goals over the next few weeks. I hope they can be measured and make sense. Finding this exercise to be an eye opener. Most of the time I don't focus on doing things for myself and I also take on too much which ends up making me feel overwhelmed and that contributes to feeling down. Here are some goals I thought I would share ...
1) Go to the gym / exercise a minimum of 3x per week - Accomplishing Goal
-Track exercise and how this makes me feel in the mood tracker
2) Stick to writing in the Mood tracker each week for the next month - Accomplishing Goal
-Track what is making me feel down
-Look at trends for when I am feeling down
3) Do 1-2 things per week with friends / spouce that I used to enjoy - Pleasureable Goal
-Watch a movie / fav TV show with friend / spouce
-Track how this changes / impacts relationship with my spouce
-Try to fit in something new in this third goal - I used to enjoy doing new things and visiting with new people
Any thoughts on these goals for a start? I hope they are reasonable goals!
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