FREE Vintage GOAL Planning Sheet – A Little Bit Of MOTIVATION


I suffer from depression and anxiety. I know for me this particular time of year that I always drop. I see everyone going outside and doing more because it’s summer enjoying their time, and I often beat myself up because I am not doing as much or my depression leaves me too tired to really enjoy the summer.

Often this leads to a massive drop in motivation and I do a lot less. I have lots of things I want to do but I just can’t find the get-up and go to do them.

I have however found that goal setting helps motivate me. You have to find things you really want to achieve and will be motivated to do and take little steps towards them.


Rach-the-Writer-Goal-Planner (CLICK HERE TO DOWNLOAD)

To do this it is worth thinking about the top 5 values you have in your life. This may be things like achievement, family, health e.t.c. You can then come up with some short, long and mid term goals in these areas.


Each goal can be broken down into little more manageable steps and this helps me work towards something bigger and helps me feel like I am making progress towards the things I want to achieve in my life.

I have attached the FREE PDF I have created to help me set out and manage my goals. It works along side the SMART goals principle. The idea that for you to achieve a goal it must be SPECIFIC, MEASURABLE, ATTAINABLE, REALISTIC AND TIME ORIENTATED.


  • The main goal column provides space for you to set a general goal.
  • The 2nd column allows you to specify exactly what you will need to do to achieve that goal and helps you break it into achievable realistic steps.
  • The 3rd column allows you to set a realistic time frame. One that applies some pressure to get the action step done, but not too much that it becomes un achievable.
  • The 4th column helps you visualize what your situation will look like when you have achieved the action step. It has been proven that visualization and seeing yourself achieve a goal can actually help with motivation and your ability to reach it. This column also provides you with a measurable outcome so you know when you have achieved your action step.
  • Finally review your goal setting planner regularly and mark off when you have achieved different action steps. Marking things off is satisfying and motivates you to do more!


Your short term goals planning sheet should be reviewed regularly as you near achieving your main goals.

Your mid-term goals should be reviewed every 6 months

And the progress you are making towards your long term goals should be reviewed every year.





I hope this has been helpful. I would be really interested to know what your goals are both short, long and mid term and how useful you have found my planning worksheet. Let me know in the comments below!


The Mental Health GIF List

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Mental Health Issues?- A Starting Point For YOUR Recovery

Those Who StruggleImage result for hope

There are people in your community that are fighting to survive. Some are battling life threatening illnesses such as cancer and degenerative conditions. Some are desperately trying to feed themselves whilst living on the bread line. But the majority of people in your community who are fighting to survive are trying to cope with a mental illness. Perhaps, some are even trying to survive mental illness as well as these other life-threatening health and social problems.

I am not saying that the severity of mental illness in anyway outweighs that of physical health problems. What I am saying is that our 21st century community is struggling on mass with mental health issues. It is not just the emo kid that sits at the back of the bus, the ‘incapable’ teacher who breaks down in front of a class or the guy in the office who everyone thinks is a bit ‘strange’.

According to The World Health Organisation, 1 in 4 people will struggle with a mental health condition at some point in their lives. This is a well-known statistic that is on the rise.  What’s more this is only the amount of people who are diagnosed with a mental health condition and does not include the people that are struggling to cope with it on their own. It is more likely than not that when you walk down your street you will see more people who are struggling with mental illness than all other physical health problems combined.

When I say people with mental health problems are struggling to survive, I am talking about how they are struggling to meet the concept of what it is to live and have life.

People with mental health problems can find it painstakingly hard to extract any kind of joy from their day. They may also struggle to even participate in things that could bring them joy. They can be so tired and worn out that they are unable to do things that bring them meaning and life. This can be despite desperately wanting to do these things.



Image result for hope

Mental health may be the highest disease burden in the world and the 2nd biggest cause of disability, but people do not have to be debilitated by it.

With the ‘right’ support can return life, joy and meaning with in that. I say ‘right’ loosely. Different therapies and treatments are right for different people. In fact, often a combination of different therapies will support an individual and teach them how to cope with their illness better than 1 singular treatment. Finding the right amount of input can take time, trial and error and be frustrating, but people can learn to live their life.

I know what you are thinking. I personally have had countless professionals, relations and friends tell me that with the right therapy I will get better. And it can be frustrating because I know I want to get better but I just don’t know how or where to start.


WHERE TO STARTimages (1)

I do have a suggested starting point. It starts by doing a bit of research. I would suggest websites such as .

In particular, go to mind’s shop section and view their list of publications. For FREE you can view online, download or pick up a copy of all their publications in your local mind. They only charge if you want a paper copy delivered.

They have booklet on everything mental health related on the Mind Website.


*Every mental health condition – Diagnostic criteria, Symptoms, Treatments that work well for the condition, medications that work well for the condition, where to access these, real life account of how people feel when they have this illness and what has helped them etc.

*All the distinct types of therapies – What they are, who they help, how they work, their benefits, their drawbacks, past user testimonials and views, how to access the therapy and useful contacts.

*All the distinct medicines used to treat mental illness – things they help with, side effects, usage time etc.

*Your legal rights when it comes to mental health in the UK – What your rights are, how to complain, who to complain to, how to take a complaint higher, useful contacts etc..

*Coping with your mental health and making sure your rights are adhered to situations such as work, study environments etc.


SERIOUSLY, IT IS BRILLIANT. And it has helped me SO much!


Have a flick through the booklets they offer that may be relevant to you. Make some notes. Identify potential illness you think may be affecting you as well as potential therapies and medicines you think may help you and match your symptoms. Then approach your GP / Doctor / Psychiatrist and ask them about these possibilities and what they can do to help you purse these.







If you have a mental illness and are feeling stuck, try this suggestion as a starting point. I find that the more I know what is affecting me, and therefore how it can be treated the more hopeful I become about learning to cope with that issue.


If you know someone who is struggling with mental illness, this is a prompt to help them find some starting points for their recovery!


If you are not very familiar with mental illness, this has hopefully made you a bit more aware of people’s struggles and just prompted you to be a bit mindful of other people’s struggles and has equip you to be able to offer some support to people with mental illness that you may come across in the future. Your support can go a long way!



So, a conclusion! Many of our nation are struggling to live a fully, happy and meaningful life because of mental illness. Often people with mental illness struggle with where to start when trying to get better or they become stuck in a ‘rut’. But create a little research project for yourself. Start with Mind and use my free PDF template to guide you through your research. Knowledge IS power. Knowing what you have and how it can be treated can really help give you a sense of hope for a less bleaker future. And you know what if you seek out opportunities to learn about your condition and how to cope with how it affects you, you can actually live a really fulfilling life!

My journey is different and mine for the making,. So is yours.



Someone who has lived this practice, breathed it and doubted it herself over and over again. Someone still struggles but is beginning to see more little joyful moments in life.










5 Dating Someone with Depression Relationship Tips

This blog post  has been reproduced with the explicit permission of YourDoctors.Online 

Are you dating someone with depression? This may seem challenging, but it certainly doesn’t need to be. Here are five relationship tips that may lend a helping hand.

Depression is common, but it’s also a serious mental illness that doesn’t go away by just flicking a switch. Nobody can just snap out of depression. It just doesn’t work that way. People who have depression also makes it harder for them to start dating or to even try being in a relationship.

While it would be difficult for them, it would also be difficult for others who don’t know much about the condition. The usual dating and relationship tips won’t exactly apply to people with depression. They would need a tremendous amount of patience, preparation, and love.

If you’re dating or in a relationship with someone who has clinical depression, here are a few tips that you can try to assist your loved one or if you yourself have depression here are some tips on how your loved ones may be feeling while they are around you.

If you make the decision to be in a relationship with someone who is suffering from depression, be reminded that they are in dire need of feeling wanted and being enough for you. It could become habitual for you to stay on your phone during the entire day of hanging out with your sweetheart.

You might even force yourself to put the darn thing away. Dating and relationship tips say though that your darling will most definitely appreciate your extra efforts.

Have Dating Patience

If you’re struggling with depression, please remind yourself that all of your feelings are completely valid. You are not a broken human just because you are drowning in numbness or every feeling available. If your loved one is depressed, your feelings are valid as well.

Dating and relationship tips suggest that you should remind yourself that they are not choosing to not be their happy-go-lucky selves. They probably even miss their old self more than you could imagine. It’s an extremely uncomfortable feeling of being outside of yourself.

You Can Do This

Some people have on and off battles with their own souls for the rest of their lives. Meaning, there are breaks, and in these relieving breaks you should attempt to find what triggers yourself or your significant other to go back into depression.

Sometimes there’s none, but sometimes it’s possible to find a cause. So, search, discover, and stay away from those triggers at all costs. Dating and relationship tips state that there will always be a small patch of light that can help you get out of that personal darkness inside.

You Don’t Have To

Don’t pressure yourself to always smile, pretend, talk, or laugh. If your loved one truly cares for you, he/she will learn to understand that sometimes faking a smile for their benefit only makes you hurt more. Dating and relationship tips recommend that you should just be yourself.


You Can Date Someone with Depression

Talk, be sad, cry, scream, vent, and be brave to show your dark side with someone trustworthy. Sometimes just letting it all out unapologetically will give you a breath of fresh air. Dating and relationship tips say that your loved one might even be more proud of you for letting it all out. And he/she will definitely appreciate your lighter side after it.

Final Tips and Thoughts

Depression has always been a huge problem for everyone, especially for women. But the beauty of having it is that even if it’s something too serious it can be treated. With patience and hard work in following your doctor’s tips, it’s possible for everyone suffering from depression to get better and enjoy life once again.

You can start dating again and even try being in a serious relationship. On the other side of the spectrum, plenty of people suffering from depression feel an urge to leave this earth because of that guilt of being a burden to their loved ones. Let us keep this from being a reality.

Dating and relationship tips recommend that everyone should pay attention now and start caring. Let’s help them realize that they are not a burden. This is a real and serious matter. Let’s treat it as such.

For more health articles please visit YourDoctors.Online

Am I Depressed? Depression in Women Explained

This blog post  has been reproduced with the explicit permission of YourDoctors.Online 

Depression has become so common in industrialized countries that physicians often refer to it as the common cold of psychiatry. Wondering, “Am I depressed?” has become a common question. And depression in women is more frequent than in men.

The reasons may not be entirely clear, but experts suggest it’s a mixture of biological, psychological, and sociocultural matters. The following are the different explanations of the contributory factors of depression in women.

Am I Depressed? Depression in Women Explained

“Am I Depressed?” Biological Explanations

Women may have a stronger genetic predisposition to developing the mental issue. Women are also more subjected to fluctuating hormone levels. This is particularly evident during childbirth and menopause.

They are more susceptible to asking, “Am I depressed?” Therefore, depression in women is a direction in life that most women may not be able to avoid. Depression has become some sort of rite of passage for women.

Am I Depressed? Depression in Women Explained

Psychological Elucidations for Depression in Women

Am I thinking too much? Am I depressed? Am I not enough? These are the common question that every woman has asked to themselves. Women are naturally more contemplative or meditative than men, and by thinking about things more, depression is more likely to develop.

Depression in women has therefore become a common occurrence. Women tend to think more about what brought about the problems, could it have been averted, what are the things that should be done, etc. Men on the other hand will just react to difficult times with indifference, ire, or substance misuse.

Women are also more invested in relationships than men, so relationship problems will most likely affect women more, which could eventually lead to depression. Women also tend to idealize or romanticize the relationship.

Stories are already created on their minds, so when reality doesn’t match their preconceived notion on things, they get disappointed and feel lonelier to the point of asking themselves am I depressed even if they already know the answer to that question. Depression in women may be common, but that doesn’t mean it’s not a serious illness that needs to be treated.

Related Posts:
5 Undeniable Signs of Low Sex Drive in Women
10 How to Deal with Anxiety Secrets Women Need to Know
7 Ways People Make Anxiety Symptoms Worse for Women (Infographic)
5 Serious Health Problems Women Face Post 30

Am I Depressed? Depression in Women Explained

Sociocultural Explications

Women are more stressed out than men. And too much stress could possibly lead to the mental issue. They are expected to go to work, maintain their home, bring up the children, care for older relatives, and put up with all the sexism.

With that much work, depression in women is sure to happen to anyone at some point in their lives. And any woman for that matter has asked herself am I depressed for at least once in her life.

Women also live longer than men and old age is mostly associated with bereavement, loneliness, poor physical health, and precarity. Combine all these conditions and you have the perfect ingredients for developing depression in women.

Women are also more likely to ask themselves am I depressed then, consult a doctor, and to discuss their feelings with their doctor. So, the doctor would also be more likely to make a diagnosis that they have depression.

Upon reading the reasons why this mental health issue is more prevalent among women than in men, were you able to relate to this seemingly unimportant but definitely serious illness? Have you ever asked yourself am I depressed? What do you think should be done to overcome depression in women?

For more health articles please visit YourDoctors.Online

‘I had a black dog, his name was depression’

10 Simple Ways To Better Manage The ‘Bad Days’ 

10 Simple Ways To Better Manage The ‘Bad Days’ –

Conquering depression or anxiety is no overnight fix. Often it will take many years. And even then there will still be times in which the pressures of the life cause us to feel a little down in the dumps. It’s so easy to beat ourselves up in situations like these. ‘Why is this happening again?!’ you might ask yourself. But having the odd ‘bad day’ is perfectly okay, we just need to understand how to better manage them.

In my struggles with depression and anxiety over the past decade I’ve learnt a thing or two that I’ve been inspired to share; some coping strategies and tools we can employ when the going gets a bit tough or we simply wake up one day and feel like the world is on top of us:

1. Watch a movie.

It’s okay to feel how you’re feeling. If you’re having a bad day and don’t feel up to leaving the house, that’s cool. Find a good movie to watch and cook up some popcorn! Chill out, it’s all good. There’s always tomorrow for all that ‘serious stuff’ anyway!

2. Have a shower.

Sitting around all day with bed hair smelling terribly doesn’t just sting the nostrils of those around you but is also bound to leave you feeling pretty sh*tty too. Freshen up and brush your hair so at least you can walk past your reflection without having to cringe every time! Self-esteem instant win!

3. Do something you enjoy.

Sometimes in our darkness it’s easy to forget the things we enjoy. Our heads becomes a dark mess in which everything seems pointless. But even something as simple as flicking through your favourite book or magazine can spark some much more positive thoughts. You should see my F1 magazine collection – ideal for times like these!

4. Have a normal conversation with a friend.

By all means talk to a close friend about how you’re feeling, have that conversation, but don’t forget to talk about normal stuff too, things you both enjoy. Have a laugh. Smile. Did someone say footy season?!

5. Sit outside for an hour.

‘Life on the inside’ can become pretty claustrophobic pretty quickly. And while you might not feel up to going out in public and seeing people, often chilling on the patio or in the sun reading a book or watching the clouds roll by can be the perfect remedy. Fresh air and Vitamin D anyone?

6. Listen to your favourite music (and maybe bust out a dance move or two!)

Whether you’re a music nut or not, all of us will have that song or two that get us feeling pretty fired up for life! So if need be, close your bedroom door (and perhaps the curtains!) and rock out. Did someone just drop the bass?! #onemanrave

7. Sleep if you need to.

It’s easy to feel guilty for feeling tired or needing to nap every hour. This guilt though I’ve found to be highly counter-productive! So put your PJs on and get comfy. Just as the body needs rest from physical activity the mind needs rest sometimes too. Sweet dreams!

8. Walk The Dog

If you don’t have a dog, fly the bird, swim the fish or drag the cat somewhere instead. While we might not all be ‘gym people’, simply getting the body moving for half an hour or so is often enough to point our mind back towards greener pastures. (Bonus points for those who comment with photos of them actually taking their bird for a fly…!)

9. Write

This one is a personal favourite though one that I cannot recommend highly enough. It has helped me to pull apart negative thought patterns and reflect on the underlying reasons behind many of the decisions I have made. Unintentionally it has taught me much of what I know about myself! You’ll be amazed at the revelations you stumble across!

10. Be honest with people.

Saving the most important to last is one that I admit to having neglected for far too long. So easy it is to make excuses as to why we can’t do things, to paint a much rosier picture than that of reality and to push people away or ignore them until things are better. But just as we would have no qualms in letting a friend know we’d broken our leg, there is no need to hide our mental struggles from the world either. The time has come for us all to realise this.

Take care team!


Originally published on Greatness Via Passion, September 2015.

What are some ways that you manage your bad days? I’d love to keep adding to this list! Share in the comments below 🙂