The last 2 weeks, we chatted about gratitude and mental health!
I thought it may be nice to continue that chat!
So this week.. let's chat about ways to practice gratitude every day!
Now that you know why gratitude is so powerful, you might be wondering, "ok, that's all great and all but how I do this?" The good news is, it doesn’t take much time or effort to start! Here are some simple, everyday ways to practice gratitude:
1. Keep a Gratitude Journal: One of the easiest ways to get started is by writing down a few things you’re thankful for each day. They don’t have to be big things—maybe it’s a delicious meal, a kind word from a friend, or the fact that you have a cozy bed to sleep in. This small daily habit helps train your brain to focus on the good stuff. If it is hard to write, it can even be just thinking about it! Or typing it!
2. Try Gratitude Meditation: Gratitude meditation is a simple practice where you focus on things you’re thankful for while breathing deeply and calming your mind. It can be a great way to center yourself and feel more at peace. You can find guided gratitude meditations online if you’re new to the practice. Here's one: https://www.youtube.com/watch?v=OCorElLKFQE
3. Say “Thank You” More Often: It’s easy to forget how powerful a simple “thank you” can be. Taking a moment to appreciate someone else’s kindness not only lifts their spirits but also boosts your own mood. Whether it’s a friend, family member, or even a stranger, expressing gratitude creates a positive ripple effect. I even thank my cats or my mom's dog! My big one is my amazing followers!
4. Reflect on Positive Moments: Throughout the day, pause for a moment to think about something good that’s happened—maybe it’s something small, like a compliment or a good conversation, or something bigger, like achieving a goal. Taking a mental note of these moments helps you stay grounded in gratitude. Every day, my husband and I ask each other, "what is your highlight and lowlight of today?" This can help us to reflect on the day.
5. Use Visual Reminders: Place little reminders of gratitude around your home or workspace. It could be a photo of a loved one, a quote you love, or a small note to yourself. These visual cues will help keep your focus on the positive, even when life gets busy or stressful.
6. Be Present in the Moment: Mindfulness and gratitude often go hand-in-hand. When you practice being present—whether you’re enjoying a meal, taking a walk, or having a conversation—you naturally notice things to be thankful for. Savoring the small moments makes it easier to feel gratitude throughout your day.
With these in mind, let's jump into this week's Therapist Mama Bear Tip!
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