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Four Great Gratitude Strategies
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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.
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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.
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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Key Ideas
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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Emotional Resilience
This is the ability to handle a stressful event or experience without destroying one’s resolve, sense of purpose, or sanity.
An emotionally resilient person can channelize...
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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Gratitude
Practicing gratitude is good for our mental and physical health.
Several scientific studies show that there is a deep neural connection between gratitude and giving. When we're grateful, our...
Gratitude journaling
The practice involves writing down things for which you are grateful. Researchers say it is more impactful to write in detail about one particular thing than to jot down a superficial list of things.
Writing once or twice a week is better for your well-being than doing it every day. It is because we adapt to positive events quickly, especially if we always focus on them.
Gratitude letters and visits
Write a letter of gratitude to someone, even if you never send the message. The positive effects this has on the brain can last for months.
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