When thinking about the activities, it is important to think about what GOAL you want to achieve. A long-term goal takes a long time to achieve (i.e., weeks, months, years), while a short-term goal is something that can be achieved sooner (i.e., today, tomorrow, this week). In Juan’s case, his long-term goal is to regularly attend the new fencing club, without thinking about the past training sessions that went wrong and how that made him feel. A short-term goal for Juan would be attending the first training session, since he is considering not going anymore because of how nervous and stressed he feels. The activities he schedules will help him achieve the short-term goal. One way to achieve a short-term goal is to make it a SMART goal: a Specific, Measurable, Achievable, Relevant, and Time-Bound goal.
Below is an example of Juan’s goals, to show the differences between what is/isn’t a SMART goal:
Below is an example of Juan’s goals, to show the differences between what is/isn’t a SMART goal:
| A SMART goal: | Not a SMART goal: |
| I am going to attend the first training session tomorrow. | I am going to feel great at fencing sessions. |
For Juan, setting the goal to attend the first training session is more SMART than his long-term goal of not thinking about all his previous mistakes and feelings at past trainings in order to feel great at fencing sessions.
To achieve this short-term goal, Juan needs to plan some activities that through practice, will help him achieve his goal. This is the premise of Behavioural Activation. Using the ABC model to better understand your rumination, will help you brainstorm some activities.
To achieve this short-term goal, Juan needs to plan some activities that through practice, will help him achieve his goal. This is the premise of Behavioural Activation. Using the ABC model to better understand your rumination, will help you brainstorm some activities.
Situation (Trigger):First training session at a new clubRumination (Your Thoughts):I made a lot of mistakes at previous training sessions.It might be my personality that I always react this way. Any Negative Consequences (Emotions or Behaviours):Feeling nervous and stressed, not attending training | What are some activities you could do to change your thoughts?
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Now it’s your turn! Let’s recall the example you provided in Session 1 regarding your “Uncertainty and related thoughts, emotions, and behaviours”.
Situation (Trigger):
Situation (Trigger):
Rumination (your thoughts):
Any Negative Consequences (Emotions or Behaviours):
What are some activities you could do to change your thoughts?
Next, reflect on your answers above and set a long-term goal below:
e.g. Going to all fencing training sessions (without spending time thinking back on all the mistakes I made, how bad those mistakes made me feel, and thinking they will happen at the next session).
e.g. Going to all fencing training sessions (without spending time thinking back on all the mistakes I made, how bad those mistakes made me feel, and thinking they will happen at the next session).
Now set a short-term SMART goal, that can help you achieve your long-term goal:
e.g. Go to the first training session.
e.g. Go to the first training session.
Finally, select one or a couple of activities that you can practice in the next week, to achieve your short-term goal:
e.g. Watch videos about professional fencers making mistakes and how they overcame them
e.g. Watch videos about professional fencers making mistakes and how they overcame them
Good job!
