SMART Goals for Clients

SMART GOALS – Sarah Blogs

12 February, 2026

Dear Sarah,

Thank you for discussing your goals with me. This document uses the SMART Goal framework to clearly define what you hope to achieve.

🥇 Goal 1: Reduce Panic Attack Frequency

You described wanting to reduce the number of panic attacks you experience each week. You shared that panic attacks have been occurring approximately four to five times per week over the past two months and are significantly affecting your ability to attend work and socialise with friends. You expressed that regaining a sense of control over your anxiety is important to you, both for your career and your overall quality of life.

🧠 SMART Summary

📢 Action Steps

• Continue practising the grounding technique (5-4-3-2-1 method) at the first sign of anxiety symptoms, as discussed in session.
• Complete your symptom diary each evening, noting the number, duration, and intensity of any panic attacks.
• Attend weekly therapy sessions to review progress and build on cognitive restructuring skills.
• Practise diaphragmatic breathing for five minutes each morning as a preventative strategy.

🧱 Anticipated Barriers and Obstacles

• You noted that high-pressure periods at work, particularly deadlines, tend to trigger increased anxiety. You also mentioned that when you feel a panic attack beginning, you sometimes avoid using your coping strategies because you feel overwhelmed in the moment.

✨ Strategies to Overcome Obstacles

• We discussed scheduling brief “check-in” breaks during your workday, especially during busy periods, to practise grounding before anxiety escalates. You also agreed to place a visual reminder (a small card with your grounding steps) in your desk drawer and in your handbag so that the steps are accessible when you feel overwhelmed.

🥇 Goal 2: Return to Regular Exercise

You shared that you used to enjoy going to the gym three times per week but have stopped attending over the past three months due to low motivation and fatigue related to your anxiety. You expressed that returning to exercise is important to you because it previously helped you manage stress and improved your overall mood.

🧠 SMART Summary

📢 Action Steps

• Choose one or two specific types of exercise you would like to start with before our next session.
• Decide on a realistic starting frequency (e.g., one session in the first week) and plan which days and times you will exercise.
• Consider whether exercising with a friend or attending a class might help with motivation, as you mentioned this has helped in the past.

🧱 Anticipated Barriers and Obstacles

• You identified low motivation and fatigue as the main barriers to restarting exercise. You also mentioned feeling self-conscious about returning to the gym after a long break.

✨ Strategies to Overcome Obstacles

• We discussed starting with shorter, less intense sessions (e.g., a 20-minute walk) to rebuild the habit without placing too much pressure on yourself. You also liked the idea of listening to a podcast or music during exercise to make it more enjoyable. We agreed to revisit the self-consciousness you described, as this may be connected to broader patterns of anxious thinking that we can address in therapy.