Are you going through a tough season and finding it hard to practice gratitude? Perhaps you made it one of your New Year’s resolutions to keep track of your blessings and start a gratitude journal but already gave up. It can be challenging to start a new habit if your heart isn’t into it. Many people struggle with depression, especially due to the turmoil we are experiencing in the world these days. However, this is the precise reason why practicing gratitude can make all the difference in your life. It’s when you feel the least grateful that this practice is essential. So how do you practice gratitude, even when you don’t feel very grateful?
What To Look For In Your Environment
If you’re still on the fence about starting your gratitude journal because you feel like you can’t find enough things to feel grateful about, I would like to propose a challenge to you. Just for today, find one random item in your environment to be thankful for. It doesn’t have to be anything elaborate. This is a simple exercise to jumpstart your pursuit of gratitude.
You will find things to be grateful for, even on difficult days. In fact, it’s even more of an impact when you discover little rays of sunshine in the darkest of times. You may think there is no sunshine to be found when you are grieving the loss of a loved one or suffering from an illness or pain. But you don’t have to just go through the motions and make practicing gratitude a chore.
It’s ok to start out small, by looking around your environment and finding things to be grateful for. Think about the things that make your life easier that you often take for granted. Do you love coffee? It’s ok to think about how grateful you are to have a home coffee maker that allows you to enjoy your daily cup of java.
Look Inward
Another way to practice gratitude when you don’t feel like it is to look within yourself. This is especially important for those who are depressed or feel down about themselves. Many times we put ourselves down and talk about the things we DON’T love about ourselves. But, we need to love ourselves, and practicing gratitude for the things we DO love about ourselves is beneficial for our mental health. Everyone can find something within themselves that they can appreciate.
Choose to focus on those things that make you unique. What things are you good at doing? Are you a kind and compassionate person that your friends turn to for comfort? Do you make others laugh and experience joy? Focusing on these things will help you to realize that you have a purpose and a gift to give to the world.
Look Back On Experiences
You can practice gratitude even by remembering past experiences or achievements. This is a good practice for your gratitude journal. Write down all things big and small that you can think of. Did you quit a bad habit that you are grateful about? Have you been kind and helpful to others and know that they were grateful for your help? These are just a few examples. But if you take the time to think of these experiences and accomplishments, you might be surprised at how long your list is!
If you are going through a troubling season in your life, it’s ok to look back on happier days and feel gratitude for those happy memories. Think about those days where things were going well and you were happier. Think back to the blessings in your life back then and be filled with hope for your future. We all experience ups and downs in life. You might be in a down season, but the season will likely pass, and you will have better days again.
Gratitude May Be The Tiny Spark You Need
Sometimes all it takes is one small catalyst to spark major change. You may be taking baby steps, but you are creating a habit. Taking a moment to be grateful for just one thing in your environment or something you appreciate about yourself each day can improve your mood. As you continue in this practice, you may start to notice less anxiety. Your shoulders may start to relax and you may experience a feeling like a weight has been lifted. Hold on to that feeling. Take note when you notice it. Did your perspective improve after reflecting on things you are grateful for?
Your improved mood and brightened outlook can lead you to feel better about yourself and your life. You might notice that it’s easier to find something to be grateful for the next day and beyond. So find that one tiny spark to light the flame of gratitude today. Be intentional about it and reflect on the effect it has on you. You may find that it’s more rewarding than you realized!
What are you grateful for today?