Tonight in our Burnout to Brilliance group we were exploring Gratitude.
What practices in our lives bring in more gratitude? How do we bring that into focus? What hasn't worked? How can we bring in gratitude with those tricky people in our lives?
And: what takes us AWAY from gratitude???
First: what are the BENEFITS?
🔹 Improved mood. Our brains need a job. When you offer the job of looking for things you are grateful for: you FEEL more positive.
🔹 Decreased stress. Physically as well as mentally. The stress hormones are shown to DECREASE when thoughts of gratitude are flooding your brain/bodies. Sleep is improved. Blood pressure decreases. Immune system increases.
🔹 Increased resilience. You weather hard times with a possibility of positivity when seeing the gifts and lean into the LESSONS of hard times rather than ruminating on the suffering.
🔹 Connection to others: expressing gratitude to others increases trust and intimacy. Generosity and compassion towards yourself and others are easier to engage in.
Barriers to practicing gratitude?
💥 Critical inner voice
💥 Comparison to others
💥 Judgement, resentment, guilt
💥 BURNOUT
💥 Pain (physical, or emotional)
💥 Isolation from community
For me? I see that when I am GRASPING at holding onto something (More time, More beauty, More sweetness, More connection etc etc) I FEEL the gratitude slip away.
I see the sweet interaction between Gary with the grandchildren. Rather than letting the moment sink in and fill me, I go to: yes but, maybe he won't have this in the near future! (fearing that there is NOT ENOUGH time).
How do I FEEL?
Contracted. Afraid. Fretful.
What a waste of a beautiful moment!
All the reasons we move away from gratitude are HUMAN. Part of all of us. It is, of COURSE, completely part of life to slip into that critical, negative, fearful space.
Some tricks to practice gratitude (yes, it is called PRACTICE for a reason!)
☀️ Catch the negative thoughts. Be kind. Notice it and let it go. Take a breath.
☀️ Connect gratitude to something beautiful in your surroundings (one woman told us every time she sees the plants in her home, she is reminded to shift to gratitude. LOVE that!)
☀️ Sticky notes around your worksite, on your computer, on mirrors, the frig, the car dashboard with GRATITUDE written on it.
☀️ Start a gratitude journal: jot down 3 things you are grateful for before your feet hit the floor in the morning,, before you look at anything on your phone, AND/OR at the end of the day.
☀️ Connect thinking about things you are grateful for with something you do ROUTINELY: meals, washing your hands (as a health care provider this is super frequent), turning on your computer, brushing your teeth, getting into the shower, etc Think small. EASY. AND, of course, like any new thing we are learning to do: CELEBRATE yourself. Your brain lights up and wants to do this again and again. The new change happens more quickly!
Try any of these for 45 days.
I PROMISE you, you will see new shifts in your outlook and almost magical ripple effects. This is a PROCESS. NOT perfection.
What have you got to lose???
More importantly: IMAGINE WHAT YOU MIGHT GAIN!!!
Let me know what works!
We are in this together!
❤️
Martha
"Gratitude is one of the strongest and most transformative states of being. It shifts your perspective from lack to abundance and allows you to focus on the good in your life, which, in turn puts more goodness into your reality" -Jen Sincero
When you share your insights, reactions and hard work with me/us, it always gives me pause. When I reflect on the depth of your thoughts and wisdom and your attitudes and behaviors, it is both humbling and inspiring.