I often cover heavy topics in my blogs and newsletters. Which makes sense, I suppose, given it is my job to help people navigate difficult life experiences. However, sometimes it is helpful for all of us to take a step back and be intentional about recognizing the positives.
1. Gratitude is one of my favorite tools, especially for people who are feeling down or burned out. A gratitude journal is a great way to start. It doesn’t have to be a long entry or in a fancy notebook! It could be putting three things you are grateful for into your phone each day. Wherever you put your gratitude, I recommend it be easily accessible. When you are having bad day, or experiencing anxious or depressed thoughts, one of the best ways to get a quick pick me up is to take a glance at that list.
2. As we move into better weather, it is also a wonderful time to start mindfulness walks. I like to combine gratitude with my mindfulness walks. A mindfulness walk entails noticing your surroundings as you walk, utilizing your senses. Some people like to count 5 things that they see, 5 things that they hear, 5 things they smell, and 5 things they feel. I personally prefer noticing what I see for a while and then moving on to my other senses without quantifying it. Whatever feels best for you is great!
3. The super-sized mindfulness walk also incorporates gratitude for all the things you notice. So, if you see a tree, really appreciate what you notice. Is it beginning to bud? Does it already have beautiful leaves or flowers? Is the texture of the trunk unusual? I like to marvel at nature and really appreciate all that it has to offer. I am always surprised to notice something new I had never paid attention to before. If you live in a city, the same method can be used to appreciate the architecture around you.
4. Another gratitude tool I like is to make a list of strengths. It is easy to get bogged down in the things you want to improve about yourself. Nothing wrong with wanting to make improvements, but I believe the best way to move forward is recognizing the things you do well and appreciate about yourself. For some people, this is a difficult exercise. If you are struggling to come up with strengths, bring to mind someone who really appreciates you. What do you think they appreciate about you? What would they say if you asked them to identify your strengths?
Spring is a great time to be intentional about how we experience the world. Bad and traumatic things do happen. And there is also a lot of good all around us all the time. Just because bad things happen doesn’t mean you can’t also notice, appreciate and be grateful for the good! Practicing holding space for contradictions can be healthy and helpful!