A calendar rests next to balloons and new years decor. Learn how a christian therapist in Tigard, OR can support you in the new year. Search for a therapist for life transitions in Tigard, OR to learn more about relationship therapy and other services!

You hear it every January, “new year, new me”. It’s just as much a tradition as decorating the Christmas tree and getting tangled in the lights or Grandma Jane’s undesirable fruit cake sitting untouched at the dinner table. Humans glom onto the fresh start effect, a phenomenon marked by our tendency to take action toward change at temporal landmarks like the first day of the week, month, a birthday, anniversary or a reunion. The mark of the new year is widely accepted as one of the bigger landmarks. Yet, by February and March research indicates that nearly 80% will have reacquainted with their old self, ditching their New Year resolutions. Does this mean we shouldn’t even try?! No! It means we need to be smart about how we approach goals and resolutions. 

B.E. S.M.A.R.T…

If you haven’t heard it before, here’s a recap of what makes a S.M.A.R.T goal:

Is it…Specific, Measurable, Attainable, Realistic, Time-oriented.

A napkin with S.M.A.R.T Goals written on it including specific, measurable, attainable, relevant, and time bound. Contact a therapist for life transitions in Tigard, OR for support with major changes. Learn how therapy for relationship problems and other services can support your mental health. 

This is a tried and true blueprint for goals. However, before we can develop a solution or goal, we have to know the landscape of the problem or desired change. We often make generalizations about a problem or situation we would like to change but lack details about it.

  • “I need to workout more.”
  • “I need to spend less money.”
  • “I want to do more fun things.”

We expect because we have the intention to do something differently, we will succeed. And then we are surprised or disappointed when we fail. We can’t develop a smart, effective solution or goal without thoroughly knowing what the probelem is. Here’s where I’d like to introduce what I call the B.E. addition to S.M.A.R.T goals. Background-info. Evaluate.

How to Gather Background Info and Evaluate

In my practice with clients, they’ll often hear me say, “get curious”, “describe that more”, “be specific”. Gathering background information and evaluating that information produces intimate knowledge of the problem. In order to do this, we need to be curious, self-aware and specific. Take the first generalization listed above, for example, and look at the questions below through a lens of curiosity, specificity, and self-awareness:

  • What is the desire or goal to workout more? Weightloss? To be able to play soccer with the kids?
  • Why now? What will keep me going?
  • What is preventing me from working out now? 
  • Do I have a timeframe? Starting point? End point?
  • What are future barriers that could get in my way?
  • How much am I looking to change? What’s realistic?
  • Do I want/need to join a gym? Where is the closest one? Cost? 
  • When would the ideal time for working out be? 
  • What type of movement/workouts do I enjoy that will be sustainable for me?
  • What has motivated me in the past? How have I successfully changed?
  • What hasn’t worked for me in the past? (i.e changing too much all at once)

By no means is this a comprehensive list of questions and more will likely arise depending on how these are answered. But one can see how background information and evaluation sets us up for successful goal-setting. 

What changes do you want to make in 2023? Use B.E. S.M.A.R.T to get the most out of your efforts and let us know how it goes!

A close-up of a person with a clipboard taking notes while talking to a person sitting across from them. This could symbolize the support a therapist for life transitions in Tigard, OR can offer. Learn more about relationship therapy in Tigard, OR and other services today.

Begin Working With A Therapist for Life Transitions in Tigard, OR

Keeping up with new years goals is much easier said than done. Our team of caring therapists understand the obsticles you may encounter and would be happy to offer support from our Tigard, OR-based practice. You can start therapy with Discover Counseling by following these simple steps:

  1. Contact us to speak with a therapist at Discover Counseling
  2. Schedule your first appointment with a caring therapist 
  3. Start making lasting change!

Other Services Offered At Discover Counseling

Our caring counselors and therapists offer different types of therapy services to support your needs in addition to life transitions counseling. Other services offered include therapy for anxiety, trauma recovery, and postpartum support. We also offer teen therapy, Christian counseling, and codependency treatment. Our team is also happy to offer support for your relationship with premarital, couples, and marriage counseling, and individual therapy for relationship problems. Feel free to learn more about our practice by visiting our blog or FAQ today.