Finding Balance: The Role of Gratitude in Mental Wellbeing
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Chapter 1: Understanding Gratitude
Gratitude is a term we encounter frequently. It's often suggested as a simple yet effective method to enhance our mental wellness. Many recommend reflecting on three things to be thankful for each day and documenting them in a gratitude journal. This practice encourages us to consciously recognize the positive aspects of our lives instead of dwelling on the negatives. The idea is that consistently practicing gratitude leads to increased happiness and improved overall mental health.
However, does this truly hold up? What happens to our sense of gratitude during our most challenging moments?
To be honest, I have often been skeptical about the effectiveness of gratitude practices. I do not subscribe to the notion of toxic positivity. Life inevitably presents us with situations where feeling thankful seems impossible. For instance, how can one feel grateful after losing a loved one? How can gratitude surface after a painful breakup, especially if betrayal is involved? Or when faced with sudden job loss? These moments can make the expectation to feel gratitude feel like an added burden. Forcing gratitude in such circumstances may lead to feelings of guilt for not being grateful, potentially exacerbating feelings of depression. During times of grief or trauma, it's essential to honor your feelings, practice self-compassion, and acknowledge that your emotions are valid. It’s perfectly acceptable to not feel okay.
However, as I mature, I've come to recognize a balance between experiencing our emotions and intentionally appreciating the small blessings in daily life. It’s undeniably challenging to notice life’s beauty when grappling with grief or trauma. Nonetheless, whether we are in pain or at peace, it's vital to consciously practice gratitude in our everyday lives.
Even when heartache and sorrow surround us, we can still find moments to appreciate, such as a stunning sunset or the tranquil waters of the ocean. We can be grateful for a friend or family member who supports us during our darkest times. Through our sorrow, we may even come to understand that a breakup or job loss was a necessary step that opened new doors for us—this is a reality I've personally experienced.
The Gratitude Experiment - YouTube explores how gratitude can reshape our perspectives and foster happiness, even in the face of adversity.
Section 1.1: The Impact of Negative Thinking
Many of us tend to complain and focus on the negative aspects of life. According to the National Science Foundation, up to 80% of our daily thoughts may lean towards negativity. Persistent negative thoughts—anger, self-criticism, cynicism, fear—inevitably contribute to unhappiness.
Example: Negative Thought Patterns Imagine you start your day stuck in traffic on the way to work. Frustration builds as you blame the slow driver ahead. Irritation mounts over the traffic, and you worry about your boss's reaction to your tardiness. Your mind races with thoughts of potential missed opportunities because of one late arrival. You may even feel angry with your children for not waking up earlier, blaming them for your predicament.
Example: Positive Thought Patterns Cognitive Behavioral Therapy (CBT) emphasizes the importance of altering our feelings by reshaping our thoughts. Thoughts are not absolute truths.
While caught in traffic, consider reframing your perspective. So what if you're late? Unless it’s a critical meeting, nothing catastrophic is likely to happen. Everyone experiences traffic delays, and your hard work should not be judged by a single instance of lateness. Reflecting on your children, remember that they are generally good kids, and late bedtimes are common.
In essence, make the conscious choice to let go of trivial frustrations. Releasing these feelings will lead to reduced stress and irritation, allowing you to experience a sense of peace. You might even find the mental space to enjoy music while you wait.
Next time you feel overwhelmed by a long supermarket line, a burnt coffee, or a computer crash, pause your negative thought cycle and take a deep breath. Reset yourself; there is always something to cry about, but equally, there is always something to smile about.
Chapter 2: The Healing Power of Gratitude
The Healing Power of Gratitude: Change Your Brain - YouTube discusses how practicing gratitude can lead to transformative changes in our mental health and overall happiness.