Practising gratitude is a small act which can have significant impacts on mental health and overall well-being.
Gratitude involves acknowledging and appreciating the good things in life, whether big or small. Start small - for example, "I am grateful for the lovely houseplants behind me, that give me oxygen", or "I am grateful for the daffodils in my therapy room". Or perhaps "I'm grateful for my cat purring at me!"
Research shows that actively practising gratitude can lead to increased happiness, improved relationships, and reduced stress levels. It serves as a reminder to focus on the positives rather than dwelling on negatives.
To start incorporating gratitude into your daily routine, consider keeping a gratitude journal. This simple practice involves writing down things you are grateful for each day, fostering a more positive outlook. I offer many of my clients a free gratitude journal as part of the therapeuric process. This asks you each day to state :
Three things I am grateful for
Reflecting on yesterday, what went well and what goals did I accomplish?
Today's self care goals
Affirmations I am declaring today
I think the first three are really useful practices which help us to orient around very some very simple, positive concepts. My aim is to help people start the snowball rolling down the hill in a small way, gathering momentum into a positive avalanche!
Affirmations? Some people love them. If you don't, I encourage people to just write down 'shit I need to tell my therapist!'.
Another way to enhance gratitude is by expressing thanks to others. A simple "thank you" can go a long way in strengthening relationships and spreading positivity. Someone reminded me just yesterday that you only get out what you put in. Give it a go - you might be surprised.
Gratitude can also be practised through mindfulness techniques, such as meditation or deep breathing exercises. These practices help to centre your thoughts on the present moment, allowing you to appreciate the here and now. This is so important as it stops you from worrying about the future (anxious) or being sad about the past (depressive). By integrating mindfulness into your daily routine, you can become more attuned to the abundance of goodness around you. I often recommend guided meditations by apps such as Headspace or Insight Timer. These will have sections on practicing gratitude.
Volunteering or helping others in need is a powerful way to cultivate gratitude. When you extend kindness to others, you not only make a positive impact on their lives but also gain a sense of appreciation for your own blessings. My warning though is to always make sure you put your own wellbeing first. This will allow you to help others more effectively, and from a grounded place.
In essence, practising gratitude can be a transformative exercise that can elevate your mood, boost your resilience, and foster a sense of inner peace. So, start embracing gratitude today and witness the profound positive effects it can have on your life.
Talking Works
If you would like to find out more about working with me, I would welcome a conversation with you.
All my contact links and social media links can be found on my website : www.talkingworks.uk
Please note that at times, my client list will be full. If this is the case, I can recommend other practitioners that can help.
