By Jo Fiddy
Another lockdown, this time in winter, and Christmas in a pandemic. If you are feeling the heaviness of this past year, you are not alone. Research shows that more women experience anxiety than men, especially since the start of the pandemic. Results from analyses of Google trends reveal that searches involving words such as “loneliness,” “worry,” and “sadness,” are increasing in many countries.
Now, more than ever, is the time to practice self-care. One tool I use with my clients is harnessing the power of gratitude. Simple, cost-effective, and impactful.
Let's explore the concept of feeling grateful and using a gratitude journal to practice mindfulness.
Feeling grateful for what you have in your life can lead to a tremendous number of other positive feelings. One of the kindest acts you can do is to plant seeds of positivity in your brain and allow it to bloom.
A Gratitude Journal
A gratitude journal is a place where you write down what you're feeling grateful for each day. It can be in paper or electronic form, depending on your preference. There are beautiful bound journals that might appeal to someone who likes the feel of putting pen to paper and who appreciates the artistry of a physical book. You can also find apps and programs to help you keep your journal digitally. The point is to secure a resource in which you can record your daily ramblings of gratitude.
Benefits of a Gratitude Journal
Reminding yourself on a regular basis of all that's good in your life comes with a host of benefits, all of which will help lead you to the calm you seek. Gratitude helps to quiet down a lot of negative emotions. Especially in today's digitally connected world, it's easy to compare yourself to others and find yourself lacking. Gratitude helps to push envy, insecurity, and fear aside. When you feel grateful for what you have, it's also more likely that you'll begin to notice an increase in your self-confidence. You'll feel more in control, and more able, when you know you already have what matters in life. This perspective can also improve perspective, motivation, and mental fortitude. Finally, knowing what's important in life leads to stronger relationships. It encourages you to treasure and appreciate the important people in your life.
How to Keep a Gratitude Journal
As I said, it doesn't matter which type of format you use. What's important to gain the best effects is that you use it on a regular basis. Deepening your gratitude level takes conscious, active focus. Be deliberate about it—don’t leave gratitude to chance. Every day, write down at least ten things you're grateful for, no matter how small.
If you are looking for inspiration, it can help to think in categories:
Family
Friends
Money
Health
Career
Home
Your mission
Start a morning ritual; for instance, when you get up in the morning, go to the same spot every single day and start writing. Even if your eyes are bleary and you can’t stop yawning, look out that window and notice that you have lived to see another day, another brand-new, sparkling morning. If it’s sunny, then, “I’m thankful for the sunshine”.
Be thankful that you are breathing. Be thankful that you have a new day ahead of you to live with focus and joy. Be thankful you are one day closer to your goals. Be thankful for the clients you’re going to see today—and if they’ve all cancelled, be thankful for the unexpected time off! (Put it to good use, taking care of yourself!)
Make gratitude a part of every interaction or activity. Make it a part of your nighttime ritual, and make it non-negotiable. Get a colourful, inspiring journal if you like, or write each item on a scrap of paper and drop them in a jar (Pinterest idea), or doodle it. Turn it into a creative act that makes you happy.
You may start out by thinking it’s a chore to be grateful all the time—or even not realistic—but put these steps into place and commit for 21 days.
At the end of that time, ask yourself if:
Your health has improved
You feel less stress
You’re regaining your joy in life
You feel more fulfilled
You’re having fun again
You’re learning to live in—and love—the moment
Your learning to learn, with love
There you have it. A gratitude journal is a powerful tool for bringing more calm into your life. I highly recommend it. Why not start yours tonight?
Jo Fiddy
Jo Fiddy is mum to her toddling one-year-old daughter and lives in Munich with her partner, Simon. A Life Coach and Integrated Energy Practitioner, Jo is dedicated to supporting women and helping them to thrive in life.
Being in Munich was not part of the plan, but ripping up her roadmap was the best thing she could have ever done. A chance meeting in the Andaman Islands led to a romance that brought her to Munich from London.
Jo thoroughly enjoys exploring the beautiful Bavarian wilderness. A hippy at heart, Jo loves dancing, camping under the stars, meeting new faces and slurping coffee with mum friends.
www.jofiddy.com