Defeat DEPRESSION by Achieving Goals & Succeeding at What You Do | Dr. Rami Nader

Video Description

Depression can make even the simplest tasks feel impossible. You know what you “should” be doing—things like getting outside, socializing, or exercising—but when you have no motivation or energy, those goals feel completely out of reach. That’s where behavioral activation comes in. As one of the most effective evidence-based treatments for depression, behavioral activation helps people get moving again by focusing on structured, achievable behavioral goals. The key is to avoid falling into the trap of setting vague or unrealistic expectations. Instead of trying harder and failing, which drains motivation even more, this approach helps people set goals that are specific, behavioral, realistic, and within their control. Whether it’s making a five-minute phone call, going for a 10-minute walk, or washing a few dishes, these small, concrete actions build momentum. By designing goals you’re 95% confident you can complete, you gradually rebuild a sense of accomplishment. That success creates a feedback loop that restores energy and helps pull you out of the depression spiral. It’s not about waiting to feel better before doing things—it’s about doing things so you start to feel better. That is where goal-setting comes in. By setting goals that you can accomplish, you can increase your behavioral activity and improve and overcome depression symptoms. Effective goals have four features: 1) Specific – do I know exactly what I need to do to accomplish this goal? 2) Behavioral – is the goal defined in terms of my behavior, not how I feel doing it? Is the goal defined in terms of my behavior and not the behavior of someone else? 3) Clear End-Line – how will I know whether or not I have succeeded at the goal? 4) Realistic – am I 95% certain I can accomplish the goal? If you set goals that meet these 4 criteria, you are almost certain to accomplish every goal that you set for yourself and that can go a long way in helping you overcome depression. For more information about Dr. Rami Nader, visit: https://tinyurl.com/y3eu5dfw DISCLAIMER: The videos provided here on this YouTube Channel are for informational use only. The video content provided is not intended to be a substitute for professional advice, diagnosis, or treatment. These videos do not establish a psychologist/client relationship. Always seek the advice of your doctor or mental health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on this channel. Dr. Rami Nader assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the viewer’s risk. Dr. Rami Nader hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties. 8017 (26)