How to Deal With Feeling Depressed After Reaching a Goal
Achieving a dream is supposed to be the pinnacle of success. You worked hard, overcame obstacles, and finally reached your goal! So, why is it that when the euphoria fades, so many of us find oursevles feeling lost, sad, or even depressed? This phenomenon, known as the post-dream letdown or arrival fallacy, is actually pretty common but no one talks about it. Let’s dive in and solve the mystery of why some people feel depressed after reaching a goal and how to overcome this emotional slump.
Why Do People Feel Sad or Depressed After Reaching a Goal?
We often think that achieving a specific goal will bring us lasting happiness and contentment. We spend so much time focusing on our goals and visualizing what success will look and feel like that we sometimes set unrealistic expectations. When reality doesn’t line up with our big visions, we find ourselves feeling disappointed or and sad. But, that isn’t the only reason you might feel down after achieving a big goal.
The Emotional Rollercoaster
There are also some chemical changes going on in your brain that can lead to post achievement depression or sadness. The initial high of success comes with a big release of dopamine. This brain chemical makes us feel amped up and excited.
When the excitement of achieving the goal is over and we head back to real life, dopamine drops and we start feeling sad, like we lack energy, or even develop a sense of emptiness. This emotional contrast can be jarring and confusing. Some people even feel guilty that their post-achievement happiness is so short lived.
Fortunately, there are some concrete steps you can take to overcome the sad feelings and keep moving forward.
How to Overcome the Post-Dream Letdown
Experiencing post achievement depression or deep sadness is much more common than people realize. When you are prepared for it ahead of time, you will be better able to bounce back from the sadness and regain your joy. Follow these steps whenever you sense post-dream sadness creeping in:
Step 1: Acknowledge Your Feelings
The first step in overcoming the post-dream letdown is to acknowledge your feelings. Understand that it’s completely normal to feel whatever you may be feeling. You don’t have to feel a certain way after you finally achieve a long standing goal. All emotions are valid. Accepting your emotions is a powerful and necessary first step toward healing.
Step 2: Practice Self Care
Practicing self-care is crucial in overcoming negative emotions you might feel after finishing a big project. Working toward a major goal takes a lot out of you! Your mental and emotional reserves need some time to be replenished.
Taking part in basic self-care activities, like: 
- Getting enough sleep
- Eating nutritious meals
- Exercising
- And taking time to rest and relax
can all improve your overall mood and well-being.
By taking care of your physical and emotional needs, you give yourself time and space to recalibrate and prepare for the next big goal with a renewed sense of purpose and balance.
Step 3: Set New Goals
One of the best ways to combat the post achievement depression is to set new goals. If you’re not up for a monumental task yet, that’s OK. Even small baby steps can provide a sense of purpose and direction when you’re in a slump.
The funny thing about working toward a significant goal is that our sense of purpose gets wrapped up in what we are working toward. When we reach the finish line, we often feel equally excited and lost. If you can quickly go from one project to the next, you may be able to avoid the deep sense of sadness.
Step 4: Talk with a Mental Health Professional
If you’ve done steps 1-3 and still find yourself struggling with an overall sense of sadness, reach out to a mental health professional to guide you toward the next steps in your journey. They may be able to shed light on specific reasons why you’re feeling the way you do and help you find a new focus or sense of direction.
How to Avoid Arrival Fallacy
Although achieving a goal is full of highs and lows, you don’t have to wait around to see if you fall into a post achievement depression. You can take proactive steps to avoid that sense of emptiness and keep going.
I often say that achieving one goal should be the fuel for the next. These are the steps I take to make sure it is:
Value the Process More Than the End Result
Focus on the process and the journey of achieving the goal more than the end result. Celebrate all the growth and learning that occur along the way. This shift in perspective can make the entire experience more fulfilling.
Know Your Why
Getting to know the deeper reasons behind your goals can give you a sense of purpose that goes far beyond just hitting a single target. Take a moment to ask yourself why this goal matters to you and how it connects with your core values. Remember, you are planting a tree. What you are working toward today isn’t just for you. It is for generations to come as well.
Seek Continuous Growth
Remember that personal growth is an ongoing process. Achieving one goal is just a small piece of your larger life journey. Sure, you want to take the time to celebrate and achieving a goal but you also want to remember that it isn’t the end. Keep seeking new opportunities for development and self-improvement. Stay open to challenges and experiences. You only get one magical life. Choose to make the most of it.
Fearlessly Achieve Your Dreams
Feeling sad or even depressed after reaching a goal is a common experience, but it’s also an opportunity for growth and reflection. Now that you know arrival fallacy exists and is often part of the dreaming process, you can be prepared for it and pause to find joy in the journey.
If you are feeling stuck or overwhelmed on your goal-setting journey, I’d love for you to pick up a copy of my new book How to Dream.
Whether you currently feel a sense of emptiness or are well on your way to achieving a big goal, How to Dream can be your roadmap to success and your guide to the fulfilling life you know you deserve.
Dreams aren’t silly and they definitely aren’t a waste of time. Your dreams came to you for a reason. They are the reason you exist! You deserve to know how to make your dreams a reality.
Get your copy of How to Dream today so that you can regain a sense of direction and start the journey toward the life you’ve always dreamed of.