ADOPTING A
gratitude
FRAME
of mind
GRATITUDE
Gratitude, a concept from positive psychology, whose goal is to build happiness and well-being, is an activity that can be used to complement psychotherapy.
PREMISE
PREMISE
The premise behind the practice of gratitude is that individuals who consciously count their blessings tend to be happier and less gloomy.
TOUGH TIMES
Can gratitude really helps us get through tough times? Sure, it is not so difficult to be grateful when things are going great in our lives.
PRACTICING
How can we practice gratitude when our lives are being turned upside down when everything has been drastically interrupted when our losses are more than anyone can bear when we feel broken and demoralized? More importantly, is why should we?
STUDIES
STUDIES
For decades there has been a significant amount of research and well-documented studies that have outlined the physical, psychological, and social benefits of expressing gratitude. These studies also suggest that anyone who practices gratitude can benefit even in the midst of adversity.
BENEFITS
According to the world’s leading expert on gratitude and author of Gratitude Works! Robert Emmons, being grateful is a choice and an attitude worth having especially during a time of crisis. In Emmons’ research, some benefits were founded.
HAPPINESS
The first one and perhaps the most compelling one is that practicing gratitude is one of the most reliable methods for increasing happiness and boosting positive emotions.
HAPPINESS
Gratitude is also good for our bodies because it fortifies the immune system, improves physical wellbeing, and encourages us to take better care of our health.
IMMUNE SYSTEM
SLEEP
Grateful people sleep better as they get more hours of restful sleep and wake up feeling recharged.
SLEEP
RESISTANCE
Gratitude makes us more resilient to adversity and helps us recover from traumatic events.
RESISTANCE
RELATIONSHIPS
RELATIONSHIPS
It also reinforces relationships and promotes feelings of compassion and solidary.
TIPS TO PRACTICE GRATITUDE
TIPS
What are some ways in which we can practice gratitude and get through trying times? Here are a few tips that may be helpful.
These tips can also prevent emotional isolation, help you connect with friends and family, provide support to those who need it, while at the same time adding enjoyment and mindfulness.
You can begin your day by doing a 5 to 10-minute morning gratitude meditation.
MEDITATION
MEDITATION
WRITE
Have a gratitude journal and write five things you are grateful for every day.
THANK
Call someone that you appreciate and thank them for the impact they have had on your life.
ASK
At dinner time ask your children what was good about their day and what they are thankful for.
PONDER
Take a gratitude walk and ponder on the things you are blessed with, while you enjoy your surroundings and appreciate the scenery.
TELL
TELL
Take time to thank someone. Tell your significant other how much you appreciate him or her or simply thank the grocery store clerk for being there restocking the shelves.
RESULTS
Practicing gratitude in a deliberate manner can be a powerful conduit that allows us to reframe our outlook when we encounter hardships. It can also empower us to transform an obstacle into an opportunity.
EFFORTS
Gratitude may not necessarily be something we automatically feel or gravitate towards specially under difficult circumstances.
It is an act that requires
a conscientious effort.
CHANGES
We cannot change our current circumstances; we cannot change what is happening around us right now, but we can certainly change how we choose to view it.
CHANGES
OURSELVES
As a famous psychiatrist, father of existential therapy and holocaust survivor, Viktor Frankl said in his book, Man’s Search for Meaning: “When we are no longer able to change a situation, we are challenged to change ourselves.”
OURSELVES
Simply put, gratitude is an attitude. Frankl also said: “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one's attitude in any given set of circumstances, to choose one's own way.”
ATTITUDE
CHOOSE
Know that only you can provoke this shift in thinking and perception. Choose gratitude and embrace the challenges and the growing pains that adversity brings.