An “Attitude of Gratitude” is good therapy!

Now, more than ever, developing an “attitude of gratitude” is important.  We have heard that our mind cannot be in two places at one time, so every time we change our focus to something we are grateful for, we are taking our mind away from worry and concern. There are so many things we have to be grateful for.  If you are reading this blog you’ve learned how to read, you have access to a computer and some degree of education to use it. Stop and take a look around and notice the number of things you have to be grateful for that so many do not. Being grateful not only gives us a break from worry, but focusing our thoughts on what we appreciate can boost our immune system, which can then fight infection.  

Research also shows that when we focus on the positive things in life we experience more restful sleep.  Instead of counting sheep it is far more valuable to count our blessings. Best-selling books such as The Brain that changes Itself, by psychiatrist Norman Doidge, MD and Dr. Rick Hanson’s, Hardwiring Happiness, explain how neuroscience has proven that positive thoughts affect our well-being in many ways.   

One of the best ways to begin a practice of gratefulness is to put your thoughts of gratitude down in writing.  Find one of those old buried journals to write in, or use some found objects around the house and create one. The cover of your journal could be made from two pieces of cardboard (that you will decorate), the front cover of a magazine, or an old book jacket.  Use a punch to put holes in the side, fill your journal with copy paper or lined notebook paper, and bind it together with ribbon, string, or rings. 

If you are a morning person, put your new journal where you have your first cup of coffee and start your day by listing what you are grateful for.  A recent power outage was a rude awakening to how grateful I am for my first cup of coffee. Or simply say thank you for a peaceful night of rest, the beautiful sunrise, the furry pet in your lap—I’m sure you can come up with something new every day.  I have read that the first 18 – 37 minutes of our day set the stage for the remainder of the day. Beginning with a thank you can be a great way to start the day. 

Or, if you are not a morning person, put the journal next to your bed and list what you are grateful for before going to sleep. This is a far better idea than watching the evening news.  Your mind will have something to focus on that is positive and that will help you find more restful sleep. 

If you need some help getting started, with your gratitude journal here are a few journaling prompts taken from Therapist Aid.com.  Start with I am grateful for:  My family because…; My friendship with______ because…; Who I am because…; Something that made me laugh because…; Something good that happened this week because…. We are being encouraged to get outside in an open noncrowded space, so this idea is also a good one.  We will call this a “gratitude walk.” Take your journal and, as you walk, jot down what you notice that you may have ignored in the past. Think about each of your senses as you focus on what you see, hear, taste, smell, and touch. Try to engage each of your senses – maybe skipping taste for now.  I think you will find your walk far more interesting than checking your watch to see how far you have gone. Or perhaps place your gratitude journal someplace where everyone will see it, and encourage family members to use it. Whenever someone says or does something nice for someone else they can write a quick thank you: “thanks so much for putting your dishes in the sink,” or “thanks for making my favorite meal for dinner.”  It doesn’t have to be anything big, but it may start a wonderful new family habit.  

Thank you for reading my blog.  I hope you will think about these ideas and pass them on to those you care about.  You will be helping them worry less and appreciate more during these challenging times.