Posted by: Anne | September 21, 2013

exercise your thank-er

Here are 5 powerful gratitude exercises:

1. Keep a gratitude journal – Write down everything you are grateful for at least once a week. According to research by Professor Robert A. Emmons, University of California, those who kept gratitude journals on a weekly basis exercise more regularly, report fewer physical symptoms, feel better about their lives as a whole, and are more optimistic about the upcoming week compared to those who record hassles or neutral life events. They are also more likely to make progress toward important personal goals.

2. Count your blessings – Before you fall asleep, reflect on the day and identify 5 things you are grateful for.

According to Prof. Emmons, a group of young adults who did a daily gratitude exercise, such as the one above, showed higher levels of positive states of alertness, enthusiasm, determination, attentiveness and energy compared to those participants who focused on hassles or negative comparisons.

3. Tell your friends and others that you are grateful to them – Choose an important person in your past to whom you have never fully expressed your thanks. Write a testimonial of 1 page. Meet with the person face to face and read out the testimonial.

4. See adversity as an opportunity to learn and grow – We knew all about this when we were toddlers! We would fall and get up, fall and get up – and it was all part of learning to walk. It’s important to remind ourselves that failing is and integral part of learning.

5. Change from negative to positive thoughts – I saw an interesting suggestion by Aynsley Smith, director of the sports-medicine research center at the Mayo Clinic. She has a very simple method of training her sports students to dwell on positive thoughts, instead of on negative issues. She asks her students to carry a clicker pen around with them. Whenever they notice they are dwelling on negative issues, they are asked to click the pen. This acts as a trigger to change one’s ‘thought channel’.

Read the full article at the sources:

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