How to Use Goal Methodologies as Coping Mechanisms for Stress

Stress occurs when everything feels overwhelming and out of control. However, a plan to follow when stress hits hard gives you a sense of control and freedom. Think of goal methodologies as blueprints, coping mechanisms for stress. You do not need to live in a state of worry and fear about the future when you have goals and an actionable plan.

Why set goals?

Goals give you something to look forward to every morning. As you set goals, work toward them, and eventually achieve them, you set higher and heftier goals. For example, maybe your goal is as basic as paying all your monthly bills with a bit of money to spare to offset the constant anxiety over being behind. On the other hand, maybe your goal is to lose fifty pounds this year to improve your health.

Whatever your goal is, you can reach it with a blueprint. You need a plan you can refer to when stress begins to mount. Then, you can look at your strategy and remind yourself that you have this covered and are in control of the situation.

There are several goal methodologies that people use as coping mechanisms for stress, but, as outlined by a Christian Counselor, we are going to cover three standard methods: S.M.A.R.T. goal-setting method, S.T.A.R. goal-setting method, and budget goal methods (zero-based budget and pay-yourself-first budget).

S.M.A.R.T. goals for coping with stress.

The S.M.A.R.T. acronym stands for specific, measurable, achievable, relevant, and timely. It is a well-known goal-setting method that is commonly used. This methodology can apply to almost any goal in any area or industry.

The first step is to clarify the specific goal and make it measurable. Saying, “I want to lose weight,” is a vague statement. You need to break this goal down further and make it concrete. For example, you could say, “I want to lose fifty pounds this year,” or “I want to go from a size 20 to a size 10.” You have stated specific goals and have a concrete number to work toward. You can plan to weigh yourself on a scale or use a new pair of size ten jeans to measure success.

This method can also apply to saving money. Instead of saying, “I want to save money this year,” clarify the statement with, “I want to save $1000 from my direct deposit this year.” You have pinpointed $1,000 (specific) this year (measured and timely).

The next step is to make that goal achievable. Can you lose 50 pounds in one year? Can you save $1,000 over a year? If you break each statement down, you can lose over four pounds a month and reach your goal of 50 pounds in 12 months. You can also save $20 weekly or $39 every two weeks to achieve the purpose of $1,000 saved in one year. Both goals are doable.

Make sure your goals are relevant to what you want in life and align with your values. For example, if you are sick, trying to lose 50 pounds this year may be too much for your body to manage. If your goal is to save money, but it leaves you without groceries, you will need to make some decisions. In that case, maybe you could either hold off on saving that much money or consider a second job or side hustle.

S.T.A.R. goals.

S.T.A.R. goals are slightly different and helpful for ongoing or smaller goals within a much larger goal. For example, are you working to lose weight and get in shape? Maybe you have a dinner planned with friends and are worried about eating healthily or staying on your diet plan.

The S.T.A.R. acronym stands for specific, trackable, attainable, and relevant. You will need to break your small goal down into these measurements.

As with the S.M.A.R.T. goal methodology, you must choose a specific goal or action. For example, you could give yourself the “when” scenario, such as, “when I’m faced with a sudden craving while working against a deadline” or “today at the birthday party.” These are specific events that cause you stress.

You need to be able to track, measure, and make the action doable. If you are hit with a craving during an approaching deadline, take a five-minute break to get a cup of tea. Or, if you are at the birthday party, grab a smaller plate and serve yourself one small serving of what you want most and then foods you do not like.

The action accompanying your goal must be attainable. For example, you love pizza and cake at birthday parties but dislike salt and vinegar potato chips. So, fill your small plate with one slice of pizza, one small portion of cake, and the rest with those chips. Now, your plate is too full to add more pizza and cake, but you still have the food you want, and you can either give the chips to someone else before leaving or throw them away.

How is your small goal relevant to your overall goal? If it is to keep from snacking or binge eating when stressed, grabbing a cup of tea and taking a few minutes away from work complements the goal. If your goal is to lose weight, then only eating a small portion of pizza and cake at the birthday party instead of overeating will help you reach that goal.

Budgeting goal methods.

Does your stress stem from financial struggles? Are you overspending or having trouble making ends meet? Creating a blueprint or a monthly plan of your income and expenses could help you feel more in control.

You will need to list all income sources and how much comes in from each. Next, you will need to list all expenses, including mortgage/rent, car payment or transportation, utilities, insurance, tithes, entertainment, groceries, gasoline, eating out, debt, savings, and other expenses.

There are several budgeting plans you can use depending on your goals. For example, the pay-yourself-first budget plan involves putting money into your savings account and paying debt before any other expenses go out. Then, after that money is deducted, you split the rest into the remaining expenses.

With the zero-budget plan, you list your income and all expenses and then assign figures to each category. By the time you finish the budget plan, the remaining amount should be zero. Although time-consuming at first, if your expenses remain relatively the same monthly, you can use a template each month to budget. Place a checkmark next to the expense as it is paid.

If it is something you pay throughout the month, keep track of the remaining balance. For example, if you assign $600 monthly for your family’s groceries and only spend $150 in the first week, write “150/600 remaining $450” in the grocery category. This will help you remember how much you have left in each category.

Help your future self by writing out the monthly paydays and expenses for each pay period. This not only helps you remember to pay specific bills but reminds you of any automatic withdrawals that are easy to forget, like Netflix or Amazon Prime. You can also assign how much money will go toward groceries, gasoline, or transportation for that pay period.

By keeping a budget, you can see where you overspend, such as eating out and fast food, and areas where you underspend, such as savings. You can keep a budget on paper, an app on your phone, or a document on the computer. When you feel like you have a handle on your finances, you will find that stress dissolves.

Do you need help finding more coping mechanisms for stress?

Preparation and goal setting is only one key to reducing stress. If you are looking for more coping mechanisms for stress, contact our office today to schedule an appointment with a Mental Health Christian Counselor. Your counselor can guide you in the right direction for your situation. Give us a call today.