to contact NAMI Tulsa:  918.587.6264
NAMI Tulsa
  • Home
  • About Us
    • Contact
    • History
  • News
    • Bulletins
  • Education
  • Advocacy
  • Groups
  • FaithNet
  • Resource Library
  • Funding

10 Ways To Use The Power of Gratitude To Help Depression & Anxiety

12/4/2016

Comments

 

Episodes of depression and anxiety are common for people living with bipolar disorder. But research has found that practicing gratitude has a positive influence on one’s mood, outlook, relationships, and overall happiness—all of which can buffer against depression and anxiety. Here are ten ways to harness the power of gratitude:

 

#1 Understand appreciation

An appreciation for what you have makes it easier not to worry about what you don’t have. This helps recognize the positive aspects, which provides a calming effect—this in turn can make it less stressful to deal with mental health issues. Various studies have shown that being more appreciative of a romantic partner strengthens the relationship.

 

#2 Pay attention

By noting the things and people in life that you’re grateful for, it inspires you to pay attention and increase your awareness of what you will add to your journal or list, either in that moment or at the end of the day. Even the simple experience of gratitude may give you a dopamine boost and help depression and anxiety.

 

#3 Count your blessings

Practice the “three good things” exercise daily and keep a running list throughout. Many people find putting pen to a notebook with a gratitude journal gives the needed ritual experience that encourages an intentional focus on the day’s events. When journaling, you can write more detail about the events that made you feel appreciative.

 

#4 Make alphabet soup

If you’re seeking something a little different than keeping a list or a journal, why not try making an alphabet list? Note something, even if it seems small and simple, for every letter of the alphabet. Some find it helpful to keep a document in their smart phone or a small notebook so they can capture everything during the day.

 

#5 Dinner thanks

One of the most popular and powerful tools for cultivating thankfulness is to say it out loud. When you speak about gratitude instead of just thinking it, it engages the parasympathetic nervous system, which in effect increases serotonin and produces feelings of peace and calm. Many people make a habit of talking about the positive things from their day around the family dinner table.

 

#6 Give thanks to others

Practice appreciating others. Write regular thank-you notes one or twice a week—whether cards, letters, texts, or emails. The act of telling another you are grateful for him creates connection and spreads a feeling of validation that will hopefully be paid forward.

 

#7 Say it in a picture

If you are a visual/creative type, you could use visual reminders: Post pictures of loved ones or meaningful experiences in places where you can see them regularly. You could even create a gratitude wall in your home to act as a constant reminder to savor the wonderful people and moments in your life.

 

#8 Consider the alternative

Another exercise takes the It’s a Wonderful Life approach: recall something positive that happened in your life or a special someone and consider how life would be if the event never happened or you hadn’t met that person. That might not sound uplifting—and may not be the best idea when you’re feeling fragile—but this exercise helps you see how someone or something is a blessing.

 

#9 Your own gratitude style

The best route to success is choosing a gratitude practice that fits with your preferences and style. What works for one person may not for another. Experiment with several until you find the one(s) you find most enjoyable. You will be grateful you did.

 

#10 Make it a habit

To count your blessings when in a state of depression or anxiety is challenging and takes a conscious effort. However, if this is a habit and part of your every day routine, like brushing your teeth, you will be more successful. In fact, some people associate two daily routines like thinking about what you’re grateful for while brushing your teeth.

 

 

Read more about gratitude

 

 

 



via bpHope – bp Magazine Community
http://ift.tt/2fWyYdC
Comments
    Picture
     Today, NAMI Tulsa is heavily focused on education, support groups, public policy, training, and we have developed lasting relationships with many local, state, and national agencies for the betterment of the care of our mentally ill.

    The views expressed in these columns come from independent sources and are not necessarily the position of NAMI Tulsa. We encourage public engagement in the issues and seek good journalistic sources which advance the discussion for an improved society which fosters recovery from mental health challenges.

    President Steve Baker

    2017 President of NAMI Tulsa.
       .

    Picture
    NAMI Tulsa News
    Education

    Archives

    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2015
    June 2015
    May 2015
    November 2014

    Categories

    All
    Faithnet
    Smoking

    RSS Feed

Learning

Education
News
Bulletins

Connecting

About Us
Support Groups
Advocacy

Support

Resource Library
Contact Us
Join NAMI

918-587-6264

© COPYRIGHT 2015. NAMI Tulsa ALL RIGHTS RESERVED.