First published 5 December 2024

One Thought at a Time

This month on Therapist’s in Conversation we tackled the topic of Gratitude and what it means to us.  Is it just a “thank you” or a “cheers mate”?

Tune in now to hear how the conversation unfolded.

But What if I don’t feel Grateful?

We have previously covered Toxic Positivity, this isn’t that.

It’s not about sprinkling rainbows and unicorn poop on a terrible situation.

We can sit in the pain of our situation and still be grateful for something. 

To be grateful that a friend picked up the phone or replied to a message or maybe even just shared a silly meme/reel.  That we got out of bed in the morning, that the sun still rose and set. 

The practice of gratitude, if you are not used to it, can be REALLY REALLY TOUGH!  So, the key here is to practice it.

Why Does it Matter?

The Practice of Gratitude, has been shown to have a profound impact on our mental and emotional well-being.  

• Reduced Stress: Gratitude can help shift our focus from negative emotions to positive ones, reducing stress and anxiety.
• Improved Mental Health: A regular gratitude practice can alleviate symptoms of depression and boost self-esteem.
• Enhanced Relationships: Expressing gratitude strengthens relationships and fosters deeper connections with others.
• Increased Happiness: Gratitude can increase feelings of happiness and life satisfaction.

And, yes, if you are still struggling to find the elusive silver lining that can feel so far out of reach or a bit hocus pocus/woo woo/fluffy this can seem a bit far fetched.   So let’s break it down in to bite sized chunks.

A Beginner’s Guide to Gratitude

1. Start Small: Begin by identifying a few things you’re grateful for each day. It could be as simple as a hot cup of tea (other beverages are available) or a smile from someone.
2. Gratitude Journaling: Write down what you’re grateful for in a journal. This can be done daily or weekly – yes you read that right!  As I mentioned in the episode, you don’t have to sit down every morning and write until your hand cramps! If this is a challenge, pick a day of the week and start by writing down 1 thing you are grateful for that week.
3. Mindfulness Meditation: Combine gratitude with mindfulness meditation by focusing on the present moment and expressing gratitude for your experiences. I know I keep threatening to record these – I have just invested in a new microphone so now I have no excuse!
4. Gratitude Affirmations: Repeat positive affirmations to shift your mindset and cultivate gratitude.  If this feels too yucky, I can test up the wording for you and set it as ‘homework’ 😉
5. Express Gratitude: Share your gratitude with others through words or actions. A simple “thank you” can go a long way – and again as we covered in the episode – say thank you consciously, like you really do mean it.

Remember, the key to cultivating gratitude is consistency. Make it a daily practice, and you’ll start to notice a positive shift in your outlook on life.

Advanced Tips – For when you are ready to take it to the next level:

• Be specific: Instead of simply saying “I’m grateful for my family,” try to be more specific, such as “I’m grateful for my family’s love and support.” or even more specific “I am grateful for <name> for sharing a meal with me”
• Focus on the positive: Make an effort to focus on the good things in your life, rather than dwelling on the negative.
• Practice gratitude in challenging times: Even in difficult times, there are things to be grateful for.
• Increase your Reps: For bonus points, shift from weekly to a couple of times a week, or from daily to a couple of times a day – what ever it takes to up level.

By incorporating gratitude into your daily routine, you really can experience a more positive and fulfilling life.  And before you say “that’s easy for you to say Angela”, I am still working on my practice, some weeks or days are better than others… that’s why it’s a practice – so lets create this practice together – are you with me?

I’ll start: I am grateful for each and every one of you reading my writings.  It fuels me to know that you may benefit from what I share and that it may help you in some way.  And I am grateful for the opportunities to keep learning and growing as I will be doing this weekend – more on that later 😘.

And as Leslie says when she signs off most episodes, I’ll see you next time!