Gratitude Helps Shift Our Thinking

It’s that time of year when everyone tells us to be grateful, give thanks and show appreciation. Sometimes when we are feeling down, stressed, overwhelmed, or short on time this can feel daunting and forced. It is very hard to feel gratitude when negative emotions are running the show. However, allowing ourselves to find glimmers of hope, moments of joy, or simple appreciations can completely shift our attitude, emotional experience, and outlook.

Instead of simply asking, what are you grateful for, which can either feel too broad or reductive, it can be helpful to fine tune the gratitudes and get specific. This week, I have been giving clients a list of gratitude prompts including describing

• someone you love

• something that makes you smile

• something in nature

• a special memory

• a lesson learned

• a favorite food

• a fun activity

• a kindness received

I ask about each one and then instruct them to draw an image that represents that gratitude. By the end, all of my clients share feeling better about their lives and reminded of the good. Many point out that they typically spend a lot of energy focusing on the negative. This gratitude practice is just that, a practice. We have to constantly practice shifting our mindset to focus on the good instead of the bad. I end the session by inviting clients to close their eyes, focus on these gratitudes and the images that represent them, and breathe deeply. I challenge my clients to practice bringing these things to mind periodically in their week to tip the scales and override the brain’s tendency to zero in on negative experiences.

Try answering the gratitude prompts above and notice what happens as you intentionally shift your energy to those positive people, places, and things in your life. Share with your friends, partners, and families and see what they are feeling grateful for today.