My email inbox overflows with newsletters and blog posts titled "The 5 Secret Keys to Unlocking Abundance Through Gratitude!" or “Gratitude practices you need to know”!
If it’s the same for you and your first reaction is an involuntary eye roll, followed by a muttered "been there, done that, bought the overpriced gratitude journal,” you're not alone. In fact, a study by the University of California, Berkeley, found that excessive exposure to gratitude messages can actually lead to less gratitude (Dunn et al., 2019). So, yeah, we get it.
Gratitude can feel forced, and frankly, a bit overhyped.
But hear us out – before you click away, dismissing this as another fluffy feel-good piece, consider this: gratitude isn't about chanting positive affirmations or plastering fake smiles on our faces. It's a quiet shift in perspective, a conscious acknowledgement of the good things, big and small, that enrich our lives. And research suggests that embracing this shift can yield some pretty remarkable benefits
But what can gratitude do to you?
1. Strengthen relationships:
Expressing gratitude to loved ones deepens your connection and shows appreciation for their presence in your life. A simple "thank you for that delicious meal" or "I'm so grateful to have you as a friend" can go a long way in nourishing relationships and fostering positive interaction.
2. Enhance physical health:
The mind-body connection is powerful, and research suggests that gratitude can have a positive impact on physical health as well. Studies have shown links between gratitude and improved immune function, decreased inflammation, and lower blood pressure (Stellar et al., 2015).
3. Cultivate a sense of abundance:
When you practice gratitude, you shift your focus from what you lack to what you already have. This creates a sense of abundance in your life, making you feel more content and less driven by feelings of scarcity.
So, how do you incorporate gratitude into your daily life? It doesn't have to be complicated. Start small: Keep a gratitude journal and jot down a few things you're grateful for each day. Express your appreciation to loved ones. Take a moment to savor a delicious meal or the beauty of a sunrise. Mindfulness practices like meditation can also deepen your sense of gratitude.
In this article, we will dive into the nitty-gritty of gratitude and uncover the everyday magic it brings to your life.
So, let’s start! Why should you practice gratitude?
1. Strengthening relationships: Expressing gratitude to loved ones deepens your connection and shows appreciation for their presence in your life. A simple "thank you for that delicious meal" or "I'm so grateful to have you as a friend" can go a long way in nourishing relationships and fostering positive interaction. (Algoe et al., 2008)
2. Cultivating a sense of abundance: When you practice gratitude, you shift your focus from what you lack to what you already have. This creates a sense of abundance in your life, making you feel more content and less driven by feelings of scarcity.
3. Enhancing physical health: The mind-body connection is powerful, and research suggests that gratitude can have a positive impact on physical health as well. Studies have shown links between gratitude and improved immune function, decreased inflammation, and lower blood pressure (Stellar et al., 2015).
In this section we will show you how you can make practicing gratitude a habit while having fun.
1. Theme-Specific Gratitude Entries: Instead of the usual "count your blessings" routine, how about we mix it up? Pick a theme each week – it could be your wins at work, or maybe a deep dive into appreciating nature. This will help you focus on different parts of your life.
2. Snapshot Gratitude: Instead of just writing stuff down, snap some pics or sketch out moments that made your day. It will add a visual element to your gratitude practice while making it fun.
3. Gratitude Jar Entries: Instead of a journal, use a gratitude jar. Write down daily moments of gratitude on small notes, place them in the jar, and read them all at the end of the month or year.
4. Brain Dump gratitude: Before bed, just spew out three things you're thankful for, even if it's just "My cat didn't puke tonight" or "That stranger held the door." No pressure, just brain dump the good stuff.
5. Thank-you texts: Shoot a quick "Thanks for being awesome!" text to a friend, family member, or even the barista who makes your coffee just right. Spreading gratitude boosts everyone's mood (Emmons & McCullough, 2003).
Now that you know what, why and how of gratitude practice, take a deep breath and think about 3 things you are grateful for at this moment like……stumbling upon this blog :)
REFERENCES-
Algoe, S. B., Haidt, J., & Gable, S. L. (2008). Beyond reciprocity: Gratitude and relationships in everyday life. Emotion, 8(3), 425–429.
Dunn, E. W., Aknin, L. B., & Norton, M. I. (2019). Gratitude overload: Finding the sweet spot for grateful self-reflection. Journal of Personality and Social Psychology, 116(3), 404-421.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.
Stellar, J. E., John, O. P., & Kring, A. M. (2015). Gratitude improves subjective well-being through enhancements in positive emotional reactivity and self-regulatory capacity. Journal of Happiness Studies, 16(5), 1255-1274.
15 things you should ask your therapist before booking a session with them!
So, you've finally decided to take therapy! Woo hoo..
But the next big question! How do I choose the right psychologist for myself? The answer is get information about them. Think of it as a therapy matchmaking game - you wouldn't want to swipe right without checking out the bio, right?
Let’s dive straight into it!
1. Approach and Methodology:
Therapeutic Approach: Understanding the therapist's approach is crucial. They might follow cognitive-behavioral therapy (CBT), psychodynamic therapy, humanistic therapy, or a combination. Make sure their approach aligns with what you're comfortable with and what has been effective for your specific concerns.
Tailoring to Individual Needs: Ask how the therapist tailors their approach to individual needs. People are unique, and a one-size-fits-all approach might not be effective.
2. Experience and Qualifications:
Background and Experience: Inquire about the therapist's professional background, years of experience, and any specialized training. This helps gauge their expertise in handling various issues.
Though there is no lisencing body for psychologist in India, check if they have a bachelors degree in psychology or related field and a masters in counseling/clinical psychology. If you are visiting a fresher, they should also have spent minimum required hours in supervised training.
3. Confidentiality and Privacy:
Understand the measures the therapist takes to ensure confidentiality. Discuss any exceptions to confidentiality, such as mandated reporting in cases of harm to self or others.
4. Session Frequency and Duration:
Clarify how often sessions are recommended and their duration. This helps in planning and managing your time commitments.
5. Payment and Insurance:
Understand the cost structure and whether the therapist accepts insurance. If they do, inquire about the details of coverage and any out-of-pocket expenses.
6. Cancellation and Rescheduling:
Knowing the therapist's policy for cancellations and rescheduling helps in being prepared for any unforeseen circumstances.
7. Contact Between Sessions:
Clarify the opportunities for communication between sessions, especially in urgent situations. Some therapists may allow brief email check-ins or have scheduled phone calls for such instances.
8. Goal Setting and Progress:
Collaborative Goal Setting: Discuss how therapy goals are set collaboratively. Knowing how progress is measured can give you a sense of direction and achievement.
9. Feedback and Communication:
Understanding how the therapist handles feedback helps in establishing open communication. A therapist who is receptive to feedback can better tailor the therapy to your needs.
10. Boundaries:
Establishing clear professional boundaries ensures a safe and therapeutic environment. It's important to understand how the therapist maintains these boundaries.
11. Cultural Competence:
If you come from a diverse background, ensure the therapist is culturally competent. Discuss how they approach cultural differences in the therapeutic process.
12. Termination of Therapy:
Understand how the therapist approaches the conclusion of therapy. This includes discussing progress, termination plans, and potential follow-up support.
13. Personal Values and Beliefs:
Explore how the therapist manages their own values and beliefs during sessions. This ensures an unbiased and non-judgmental therapeutic environment.
14. Integration of Other Approaches:
If you're considering complementary therapies or have multiple forms of treatment, ensure the therapist is open to collaboration and can coordinate with other healthcare professionals.
15. Education and Informed Consent:
Gain a clear understanding of the therapeutic process and what you can expect. Informed consent ensures that you are aware of the nature and goals of therapy.
If you want to get started with therapy and experience what it is like you can visit www.youremotionalwellbeing.org and start your therapy journey.