Develop a Mindset of Appreciation and Gratitude
Expressing Positive Facets of Your Everyday Life
Mar 25, 2009
It is all too easy to look to the negative aspects in one’s life. Start talking to friends, family, or coworkers and chances are someone (or everyone) will begin to complain, which will start others on the same path.
In light of daily stresses, sometimes it feels like bragging if one talks about positive things; or, one may be afraid of jinxing that tenuous hold on happiness.
By developing a mindset of appreciation and gratitude, you can reduce tension and add hope to your life.
Appreciating Positive People
At the top of a sheet of paper, list the name of someone who is a positive presence in your life. Next, list ten things about that person that you appreciate. After writing down ten things, add five more so you are pushing beyond details such as, “He always puts his dirty laundry in the hamper without my asking.”
This person may annoy you at times but what you are focusing on here is all the reasons that you like having him or her in your life.
Martin Seligman PhD, practitioner of positive psychology, suggests writing an expression of gratitude to that person and then reading it aloud to them. If you aren’t quite ready for that, tuck the list some place safe. Even if you don’t articulate your appreciation for this person, your attitude will unconsciously reflect your deeper feelings.
Expressing Gratitude With Journaling
Each night, just before going to bed, list five things that made you grateful for experiencing the day. If you had a horrible day, this may take a bit longer, but one can be grateful for the small things, like the irises blooming at the side of the road while you fumed about the traffic making you late for work.
It isn’t necessary to share this list with others, although you can if you wish. You can keep a gratitude journal so when you are feeling down you can review your memories of what is right with life.
By writing something in your journal each night, you are creating a mindset of appreciation and gratitude as you keep your eyes open for things that please you.
Collecting Touchstones to Boost Your Mood
List 20 things you love, simple things that make you happy – tuna casserole, daisies, snuggling under an afghan with a book, the sound of frogs calling, apple pie or that favorite red T-shirt. Keep this list handy for times when you need to boost your mood.
Collect, or incorporate, these things into your life, giving yourself permission to experience joy.
By taking time each day to recognize what you appreciate about the people and world around you, you reinforce your gratitude for the positive facets of your life. The more often you engage in these behaviors, the more straightforward your feelings become for the affirmative parts of life.
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