Gratitude Exercise
Learn: Gratitude means appreciating the good things in life, no matter how big or small. Making the practice of gratitude a regular part of your day can build happiness, self-esteem, and provide mental and physical health benefits. Gratitude exercises combat negative thinking which is a defining feature of depression which minimizes positive thinking and maximizes negative thinking. Gratitude helps to maximize positive thinking and shift focus to positive daily experiences.
Change: Here are just a few ways you can incorporate gratitude into your daily routine. Find one that is right for you!
Gratitude Journal: Every morning or evening list 3 things you are grateful for.
Gratitude Letter: Think about someone you appreciate and write them a thank you or gratitude note each day. This could be someone who has had a positive impact on your life or someone that did something kind that you noticed throughout the day.
Grateful Contemplation: Remove yourself from distractions like your phone and TV and spend 10-15 minutes reviewing the good things that happened in your day.
Gratitude Conversation: With another person, take turns listing 3 things you were grateful for throughout the day. Spend a moment discussing and contemplating each point rather than hurrying through the list. Make this a part of your morning, afternoon or evening routine.
Gratitude Walk: Go for a walk and make a special effort to appreciate your surroundings. Focus on your senses and notice the sights, smells, and sensations you would usually miss such as cool breeze on your skin, sunlight on your face, the smell of the air, or a bird flying above.
Grow: This exercise can be integrated into your daily life. The key to this technique is consistency. Think of it like brushing your teeth.
Source: Calm