Practicing Gratitude

Psychotherapist Natalie Rothstein specializes in anxiety, depression, eating disorders and obsessive-compulsive disorders. Practicing gratitude is part of her daily routine. And that’s why.

“To begin with, acknowledging feelings like sadness or anger in yourself is very important. They are valuable in their own way, and we need to learn how to deal with them. By developing gratitude in ourselves, we will not oust the negative component from our lives, but we will be able to become more resilient.

We will still have to face adverse circumstances, we will still experience pain, but difficulties will not undermine our ability to think clearly and act consciously.

When the soul is heavy and it seems that the whole world is against us, it is important to take time to reflect on what is good in our life and thank her for it. It can be the little things: a hug from someone we love, a delicious sandwich for lunch, the attention of a stranger who opened the door for us on the subway, a meeting with a friend we haven’t seen for a long time, a working day without incident or trouble … The list is endless.

By focusing on those aspects of our lives that are worth gratitude, we fill it with positive energy. But to achieve this, the practice of gratitude must be done regularly. How to do it?

Keep a thank you diary

Write down in it everything for which you are grateful to life and people. You can do this daily, once a week or monthly. An ordinary notebook, notebook or diary will do, but if you wish, you can buy a special «Diary of Gratitude», paper or electronic.

Keeping a journal gives us an opportunity to look back and notice the good things we have and are worth being grateful for. This writing practice is especially suitable for people with a visual type of perception.

If you keep a diary every day or several times a week, it is possible that you will have to repeat yourself often. In this case, this activity can quickly bore you and ultimately lose its meaning. Try to change the approach: each time devote your thoughts to one topic or another: relationships, work, children, the world around you.

Create a morning or evening ritual

Practicing gratitude in the morning is a way to start the day on a positive note. It is equally important to end it in the same vein, falling asleep with thoughts of all the good things that happened in the past day. So we calm the mind and provide ourselves with a good sleep.

In a stressful situation, focus on gratitude

When stressed or overworked, take a moment to pause and reflect on what is happening to you. Do some breathing exercises and try to see positive things in the current situation that you can be grateful for. This will help you cope with negative circumstances.

Say thanks to friends and family

The exchange of gratitude with loved ones creates a positive background in communication. You can do it tete-a-tete or when everyone gets together for dinner. Such «emotional strokes» contribute to our unity.

However, not only loved ones deserve your gratitude. Why not write a letter to the teacher who once helped you decide on your vocation and future profession, and tell him about how often you remember him? Or a writer whose books have influenced your life and given you support during difficult times?

Practicing gratitude is a creative process. I started doing it myself three years ago when a relative gave me a Thanksgiving Bracelet adorned with four pearls for Thanksgiving. In the evening, before I take it off, I remember four things for which I am grateful for the past day.

This is a powerful and beneficial ritual that helps keep all the good things in sight even in the most difficult times. I believe that even a drop of gratitude helps to become much stronger. Try it and see: it works!