Our world has changed dramatically over the last few months and will continue to change into the foreseeable future. Literally millions of people have been furloughed, laid off, or let go from jobs they once thought reliable. People we know are testing positive for or, worst case, passing away from an unseen enemy. And now, most of us are quarantined at home with no idea of when this might end.
It’s easy in times like this to become frustrated, anxious, and fearful. Stuck at home with children who may not understand what’s happening or with family members who do nothing but complain. Given that scenario, what can we do to remain hopeful and grateful during these trying times?
We are what we think, and studies shown a grateful heart and mind will translate into grateful emotions that others will also see and take comfort in. And there are health benefits to be garnered from a grateful heart including improved sleep, the possibility of a longer life, increased energy levels, increased confidence, and deeper friendships and relationships. For even more benefits, check out the Happier Human Science-Backed Guide on gratitude.
“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” William Arthur Ward
What can we do, every day, to stay grateful even when the world around us seems to be falling apart? There is a myriad of opportunities we can take advantage of to ensure we stay optimistic and grounded. Here are five to get you started:
1. Stay connected with family and friends: With modern day technology at most of our fingertips, it’s easy to stay connected to those we love and care about. You can call people to check in or you can Face time, Skype, Zoom, or use other teleconferencing tools to see family and friends. Many are using this technology to hold virtual cocktail hours, birthday parties, sales meetings, and even weddings.
Posting pictures and videos on Facebook, Instagram, Snapchat, YouTube, or other social media sites will help you stay connected with those you care about. Hand-written notes are another way to share your gratitude and it will give the recipients something they can read over and over again to sustain them well beyond the current challenges.
Remember to express your gratitude for the people you’re connecting with, to let them know you appreciate them, you care about them and you’re thankful they are in your life.
“When you are grateful, fear disappears, and abundance appears.” Tony Robbins
2. Exercise. And if you can, step outside to revel in nature: Despite the social distancing in place throughout much of the world, you can still get outside to enjoy nature. My wife and I take a walk together every day and delight in the flowers and foliage blooming throughout the neighborhood.
Scientists have discovered one of the ironies of the stay-at-home policy is pollution levels have dropped all over the world. Granted, it will be temporary, but why not enjoy it while you can. Other ways of getting in exercise are to workout to DVDs you already own, search for online workout classes and use that treadmill or elliptical you own that may have somehow over time has become a clothes rack in your bedroom.
I’ve also heard of people setting up a fitness trail in their backyard with various exercises at different locations throughout the yard. Sit-ups by the garage, jumping jacks on the driveway, jumping rope next to the azaleas and push-ups by the petunias. You can practice yoga inside or out, depending on the weather, and use free weights to keep up your strength if you have them. Exercise with an attitude of gratitude and chances are you’ll feel better, sleep better, and possibly even lower your blood pressure.
“Gratitude helps us to see what is there instead of what isn’t.” Annette Bridges
3. Keep a Gratitude Journal: You might be saying, “I’m no good at writing”, but a gratitude journal will never be judged for its writing brilliance. It’s a safe place for you to express your gratitude in whatever ways you want.
Blaire Morgan, Ph.D., a research fellow at the University of Birmingham in England notes, “Our research has demonstrated a strong link between gratitude and three different measures of well-being: satisfaction with life, subjective happiness and positive affect.”
Every day write down three things you’re grateful for. This should be a pleasant experience, perhaps even fun and something that takes very little time. Remember, this is a gratitude journal so keep the thoughts positive. It’s not a novel and your musings don’t have to be deep. The great thing about your journal is you now have something to refer back to when you aren’t feeling so great.
“When I started counting my blessings, my whole life turned around.” Willie Nelson
4. Wake up and go to bed with a grateful heart: Jack Kornfield, bestselling American author and one of the first people to bring Buddhist mindfulness practices to the West notes, “Buddhist monks begin each day with a chant of gratitude for the blessings of their life.”
Most of us wake up to an alarm, hit the snooze button at least once, and then jump out of bed in a rush to get the kids off to school, get ready for work, and jump into our cars in rush hour as we head to the office and another stressful day.
But what if instead of hitting the snooze button, you took those extra few moments to think of three things you’re grateful for? There are no rules other than the thoughts must be positive and you must be honest with yourself. One day you might be grateful for your spouse, your children and your home. The next day could be gratefulness for your best friend, your health, and that new car you just bought.
This simple act reprograms your brain with positive thoughts and energy to start your day vs. starting off stressing over an upcoming meeting, a report that’s due, or bad grades on your children’s report cards. Those things will still need to be dealt with, but the act of gratefulness upon awakening tends to help you keep a better mental attitude throughout the day and deal with the stress of life more evenly. It may feel contrived at first, but with time and practice you’ll find yourself enjoying these few moments and you may be surprised at all the things you have to be grateful for each day.
In the evenings, just before you fall asleep, bring three things to mind that happened during the day that made you grateful. By starting off and ending your days with grateful thoughts, the chances are you’ll find you have more energy, less stress, and are better able to deal with the good, the bad, and the ugly that crosses our paths each day.
“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” Epictetus
5. Think Grateful Thoughts: When things aren’t going the way we think they should, it’s so easy to go negative. How about this instead: whenever you find yourself complaining, think of something you’re grateful for. None of us have everything we want and most of us never will. But that doesn’t mean we can’t be grateful and happy for the things in our life that bring us joy and comfort.
Life is a journey and every day is a new adventure full of new people and places and things that impact our lives. Having a grateful heart and thanking God or the Universe or whatever power you believe in throughout the day helps us stay grounded.
Understand though the setbacks we face in life are valuable in teaching us what doesn’t work. While we all hate the word “failure”, no one succeeds without facing failure along the way. When thinking about those things that didn’t turn out the way you expected, visualize how they’ve made you stronger and how far you’ve come because of the challenges you’ve faced.
Researchers have found we remember bad memories more easily and in greater detail than good ones. From an evolutionary point of view, this makes sense. Remembering that which threatens us helps us to avoid those types of situations in the future.
But a study by Robert Emmons and Michael McCullough showed that consciously focusing on blessings in our lives helps improve our mental health and physical well-being. Gratitude is the quality of being thankful and by practicing gratitude every day, your mental list of all the good stuff in your life will grow longer and longer.
One of my closest friends, who passed away many years ago, used to say, “It’s the same, only different.” Despite the topsy-turvy craziness we’re going through right now, once we get to the other side, the world will be the same in many ways, but it will definitely be different. Being grateful every day, saying thank you, and letting people know you care will go a long way in not only keeping you strong through these trying times, but also to ensure you’re mentally prepared for what’s ahead. Stay safe, stay healthy, be grateful and I look forward to connecting with you once the world is righted.
After several decades on-the-radio as a DJ and traffic reporter, Steve Woodburn MAS, stumbled, as most do, into the world of promotional products. He spent 27 years on the distributor side and the last three as a supplier, which gives him a unique perspective on this crazy business and life in general.