As summer comes to a close, it's an excellent time to reflect on the goals and intentions we set at the beginning of the season. Whether you aimed to spend more time with friends or family, focus on personal growth, or work on managing your mental health, summer goals often come with excitement and optimism. However, as life happens, not all goals are met exactly as planned—and that’s okay. At Innerspace Counseling, we believe that reassessing and setting new goals is a powerful mindfulness practice, especially when grounded in principles from Dialectical Behavior Therapy (DBT).
As we transition into fall, it's essential to take a compassionate look back at the summer, reassess our progress, and set fresh intentions that align with where we are now. This is more than just setting goals; it's about embracing a mindful approach to self-reflection and growth—a practice that can significantly impact our mental health and well-being.
Reflecting on Your Summer Goals: A Mindful Practice
Before jumping into setting new goals for the fall, take a moment to reflect on the summer. This reflection is a core element of DBT, a type of therapy used in our Intensive Outpatient Program (IOP) and Partial Hospitalization Program (PHP) at Innerspace Counseling. DBT emphasizes mindfulness, acceptance, and balancing change, which can be incredibly helpful when reflecting on our goals and intentions.
Ask yourself these questions as you look back on your summer:
What were my summer goals or intentions? Write them down. Whether they were personal, professional, or related to your mental health care, it's important to have a clear picture of what you initially aimed for.
What progress did I make towards these goals? Be honest with yourself. Sometimes, progress looks different than we expect. Did you spend more time with loved ones, develop coping skills, or take steps to manage anxiety or depression? Celebrate the wins, big or small.
What challenges did I face, and what did I learn from them? Life is unpredictable. Perhaps a mental health disorder or stress at work got in the way. Acknowledging these challenges without judgment is crucial. What did you learn about yourself? What could you do differently next time?
How did these goals affect my mental health? Were the goals you set beneficial to your well-being, or did they add unnecessary pressure? This reflection can help you understand how your thoughts and feelings evolved throughout the season.
The Power of Reassessing Goals
Reassessing your goals is not about dwelling on what didn’t happen but rather understanding what worked and what didn’t. This is where the principles of DBT come into play. In our IOP and PHP programs, we teach clients the importance of living in the moment, radically accepting what is, and making mindful decisions for the future. These same principles can be applied when reassessing your summer goals and setting new ones for the fall.
When you reassess your goals:
Practice Self-Compassion: Understand that unmet goals are not failures. They are opportunities for growth and self-discovery.
Identify What Matters Now: What was important to you in the summer may not be the same now. Your priorities, thoughts, and feelings might have shifted, and that’s perfectly normal.
Focus on Balance: DBT encourages finding a balance between acceptance and change. Reflect on what you need to accept about your summer experience and what changes you want to make moving forward.
Setting Intentions for Fall: A Fresh Start
The beginning of fall represents a time of change—a new season that can bring new opportunities. It’s a perfect time to set fresh intentions. At Innerspace Counseling, we emphasize the importance of setting goals that are both realistic and aligned with your current needs and values. This approach is integral to creating a treatment plan that works for you, whether you are navigating anxiety, depression, or any other mental health disorder.
Here are some steps to help you set mindful intentions for the fall:
Identify Your Values: Consider what truly matters to you right now. Is it improving your mental health, spending more time with friends or family, or focusing on self-care? Understanding your core values will guide you in setting meaningful and achievable goals.
Set Specific, Measurable Goals: While intentions are more about direction than destination, having specific and measurable goals can help keep you on track. For instance, instead of saying, "I want to be healthier," try "I will practice mindfulness for 10 minutes each day to help manage my anxiety."
Create a Flexible Plan: Understand that goals should be adaptable. Life can be unpredictable, and mental health issues like depression or anxiety can affect our ability to achieve our goals. A flexible plan allows room for adjustments without the pressure of perfection.
Use DBT and CBT Techniques: Incorporating techniques from DBT, such as mindfulness and emotion regulation, can help you stay grounded and focused. Additionally, Cognitive Behavioral Therapy (CBT) strategies like cognitive restructuring can help challenge negative thoughts that may hinder your progress.
Build a Support System: Setting intentions doesn’t have to be a solo journey. Share your goals with friends, family, or a therapist. At Innerspace Counseling, we encourage clients to involve their support network in their treatment plan to foster accountability and encouragement.
The Role of Professional Support in Goal Setting
If you find it challenging to set or achieve goals due to ongoing mental health problems, seeking professional help can be a valuable step. Innerspace Counseling offers both IOP and PHP programs designed to support children, adolescents, and adults in navigating mental health disorders, including anxiety, depression, and suicidal thoughts. Our programs incorporate DBT and CBT, providing structured environments where clients can learn essential coping skills, understand their thoughts and feelings, and work on achieving their goals.
Our Intensive Outpatient Program (IOP) is perfect for those who need more support than traditional therapy but do not require full-time care. Meanwhile, our Partial Hospitalization Program (PHP) offers more intensive support, providing a structured daily schedule with therapeutic interventions tailored to each individual's needs. Both programs focus on creating personalized treatment plans that consider each person’s unique journey and goals.
Embrace the Change and Move Forward
As you reassess your summer goals and set intentions for fall, remember that this is a process of growth, not perfection. At Innerspace Counseling, we believe that every step—no matter how small—is progress. Whether you are dealing with anxiety, depression, or any other mental health issue, setting mindful intentions is a powerful practice for fostering self-awareness and resilience.
If you need support along the way, consider exploring the treatment options available through Innerspace Counseling. With a variety of programs, including our IOP and PHP, we are here to help you build a life that aligns with your values, enhances your mental health, and brings you closer to your goals.
By integrating these mindfulness practices from DBT and staying compassionate with yourself, you can turn the page to a new season with hope, purpose, and clarity. Here’s to a fall filled with growth, intention, and mindful living.