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Four Great Gratitude Strategies

Count your blessings

Spend 5 to 10 minutes at the end of each day writing in detail about three things that went well that day, large or small, and also describing why you think they happened.

This simple practice is effective because it not only helps you remember and appreciate good things that happened in the past; it can also teach you to notice and savor positive events as they happen.

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Four Great Gratitude Strategies

Four Great Gratitude Strategies

https://greatergood.berkeley.edu/article/item/four_great_gratitude_strategies

greatergood.berkeley.edu

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Key Ideas

Mental subtraction

You don’t know what you’ve got till its gone. 

Consider the many ways in which important, positive events in your life—such as a job opportunity or educational achievement—could have never taken place, and then reflecting on what your life would be like without them.

Savor

We have a tendency to adapt to pleasurable things—a phenomenon called “hedonic adaptation”—and appreciate them less and less over time. 

We can interrupt this process by trying the Give it Up practice, which requires temporarily giving up pleasurable activities and then coming back to them later, this time with greater anticipation and excitement.

Say “thank you”

Gratitude can be especially powerful when it’s expressed to others. 

If there is anyone in your life to whom you feel you’ve never properly expressed your gratitude, writing a thoughtful, detailed Gratitude Letter is a great way to increase your own feelings of gratitude and happiness while also making the other person feel appreciated and valued; it may also deepen your relationship with them.

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Reframe or divert

The first step in approaching a negative situation with an optimistic outlook is to accept what you can’t change.

Once you’ve done that, you have 2 options: reframe ( look ...

Savor the good

Noticing and savoring the pleasant moments and thinking, "Wow, this is really great "can strengthen positive emotions.

In general, we tend to dwell on the negative side and not notice the positive things we experience.

Set reminders

Write yourself a message on a sticky note and attach it to your computer screen at work (an inspirational quote, a reminder to smile, etc).

Small reminders like these help keep positivity front and center in your life.

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Happiness
Happiness

Happiness is when a person feels satisfaction, contentment, and elation in their life. It is a fulfilling feeling to have despite it having varying definitions.

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The two fundamental components of 'happiness'
  1. Emotional balance - We all experience positive and negative feelings from time to time. How one handles their emotional state is crucial as to how they radiate this energy towards everything they have going on in their life;
  2. Life satisfaction - People experience emotions differently whenever an event occurs in their lives. How you feel about your own life - from your relationships to personal achievements - matter to your happiness.
Measuring your happiness

Here are questions you should ask yourself to know if you are happy:

  • Do you feel like you have the life you want? Are you working towards the life that you want?
  • Does your environment bring you peace of mind?
  • Have you accomplished the things you want in your life? Are these goals important to you?
  • Are you content as you are right now? What are the things you're doing that is contributing to your happiness?
  • Have you stopped and wondered if you feel more positively than you were before?

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Emotional Resilience
Emotional Resilience

This is the ability to handle a stressful event or experience without destroying one’s resolve, sense of purpose, or sanity.

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Journaling to increase emotional stamina

Reflective journaling as a daily practice helps us improve our emotional stamina.

Writing down our experiences leads to new insights and a deeper understanding of our behaviour and actions. Writing down your failures and successes also helps us self-analyze our life in an objective, detached way. One can choose a pen and paper or digital format to write and make it a point to write when one experiences highs and lows in life.

Self-Compassion

We have to take care not to damage our self-esteem and our sense of self-worth by being judgemental about ourselves.

Embracing one’s imperfect moments with kindness and grace, makes us see the positive aspects of the situation and helps us learn from our mistakes. Meditation and certain thought exercises that steer our mind towards positivity, help us in being compassionate towards ourselves.

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