Updated: Jan 2
There's a lot of things to be grateful for. Sometimes we are bombarded with a lot of negative thoughts, especially, in this time of pandemic, without realizing the good things that are happening in our lives.
I became a victim of this as well as I became more focus on the negative thoughts that really impacted my wellbeing. I used to be optimistic but this pandemic turned me 180 degrees to being pessimistic. I resumed thinking of the things I am grateful for and it boosted my energy to accomplish things everyday.
Scientific research supports a connection between gratitude, mindfulness, and mental health. For instance, psychologists Dr. Robert A. Emmons and Dr. Michael E. McCullough studied gratitude and found that people who wrote about the things that they were grateful for are people who are more optimistic and who feel better about their lives. Researchers from the Wharton School at the University of Pennsylvania observed that managers who thank their workers end up helping the workers feel motivated to work harder. ADAA Past President Karen Cassiday, PhD, ACT confirms that over "fifteen thousand studies have proved the power” of gratitude in improving "mental and physical health." In short, gratitude can lead to better overall health. (Gurley, The Science of Gratitude: 5 Easy Practices for November)
Here are some practices that you can do:
1. Start a gratitude journal.
I have my journal for several years now on where I wrote my thoughts, feelings, what I've been going through and prayers.
This 2021 is really challenging as I started to focus on my rants and most of the time, writing rants in my journal.
I resumed to focus as well to the things I am grateful for. When I was happy, I wrote the things that made me happy. I also wrote the things that I energized me and many more!
It changes my perspective. I did not throw away my rants or disappointments, I still listed them down. But I also write things that boost me.
There are some people who do it creatively by using stickers or drawings in their gratitude journal. Try out which one best suits for you!
2. Create your gratitude list.
I created a program and a template where you can list down the things you are grateful for.
Check this site for more details and to download the template. It comes with a PDF which contains daily, weekly and monthly page for you to print out and also an image file that you can edit and post to your social media.
3. Send a thank you note to someone.
Make another person happy and appreciated by sending a thank you note to them. This will help them to be motivated. Sending a thank you note gives you energy as well. When you encourage someone, you will be encouraged as well!
4. Thank God through prayer.
We wouldn't be able to do things without God in our lives! And this is something that I have proof of myself. His grace sustains me most specially in the difficult times. And I am forever grateful for what He has done to me, even in the midst of the challenges and pain.
I challenge you to start being grateful and see how it will create a positive impact to your life!