Things to be grateful for
Recent research shows that regularly experiencing positive emotions like gratitude can help to create an ‘upward spiral’ allowing us to build up our resources and resilience. Whilst we will all experience ups and downs, focusing on the positive aspects of any situation wherever we can have a helpful impact on our wellbeing.
Three good things
Research has shown that gratitude is important in determining how we feel psychologically and socially. It raises our overall satisfaction with life and helps us have a positive outlook. It has also been shown to reduce health issues and to help us cope with life’s difficulties. It could even increase our ability to achieve our goals.
As humans, we seem naturally to focus on what is wrong in our lives; often over-analysing things in our head. We are quick to notice even the smallest of problems, yet we rarely spend any time at all reflecting on the good things in our lives and in the world. These things are all too often forgotten or never noticed in the first place.
Practising gratitude is simple but can be very powerful. A technique called “Three Good Things” is a method invented by Positive Psychology pioneer Dr. Martin Seligman. In The Three Good Things method, there are three simple parts. The first part is to think of something good that happened to you or made you feel happy during your day. Then you write it down. Then you take some time to think about your role in creating that moment of goodness or happiness. That’s it! Try and come up with two or three things every day to feel the full benefit of the exercise.
Here are some examples:
Bumped into Steve – haven’t seen him in ages. I’d forgotten how much fun he is.
Had a wonderful lunch today – Took 20 minutes to relax in the sunshine with my friend Katie. We both enjoyed getting away from our desks and taking a proper break from work.
Picked up the kids from school today – It was great to hear how excited they were when the teacher praised their homework project. I’m really glad I encouraged them whilst letting their own imaginations create such good work
Things to be grateful for : Apps to help
There are lots of apps to help with this. Why not have a look at: