Overcoming Depression – Creating an Attitude of Gratitude Part 3

There’s no happier person than a truly Thankful, content person Joyce MeyerThis week, in an effort to help others overcome depression, I am focusing on gratitude. There are several steps for overcoming depression and gratitude is an essential step.

Just think how happy you would be if your sole intent was to find the negative in everything you encounter. (Not Very right?) Yet, that is what some do – not intentionally but from thought patterns that they have developed over time.

Is there a co-worker who drives you crazy? Are you constantly fussing about your children’s cleanliness habits or lack of? What about those inconsiderate ways of your spouse or family member? Are you concerned that you are always getting the fuzzy end of the lollipop? Has some incredible trauma been a part of your life?

During my near-death experience, I saw the reverence, love, and honor that everyone had for each other in heaven. Other than God, no one was perfect but everyone radiated an air of love and goodwill. Everyone celebrated the good in each other and genuinely supported each other. I believe there is a lesson there. I walked away from my near-death experience with a greater understanding of what make heaven heaven.

We are on earth now, having a mortal experience. There is an important purpose for mortality. We have come to learn, grow, and improve. We have come to develop faith. We are no longer surrounded and enveloped by God’s love, as we were in heaven, but we can choose to love, honor, and reverence each other on earth as well. It is not easy work but it is work that our lives will be blessed for.

If you would like to overcome depression or just improve your life, you must develop an attitude of gratitude! Our thoughts and emotions are powerful things. So powerful, they can help heal us or help make us ill. There is a book, published in 1995, that speaks powerfully to the power of thoughts and emotions, etc. making us ill. It is called the 22 Non-Negotiable Laws of Wellness by Greg Anderson. It is a wonderful book! Whether you are suffering from depression or any other illness, it is worth your time and effort to read! Greg Anderson was diagnosed with terminal cancer (a second time) and then studied the patterns and changes made by individuals who had survived terminal illnesses. As you might have guessed, he adopted those changes himself and has lived to teach others about how to heal and overcome illness (even terminal ones).

I hope you will take the time to read Greg Anderson’s book! I also hope that you will work to increase your gratitude! Today’s article shares more information on how to have an attitude of gratitude! I hope you enjoy!:

How to Have an Attitude of Gratitude

It is that time of year when giving thanks is top of mind. The holiday season, and Thanksgiving in particular, causes us to think about all of the special things in our lives and express gratitude for them. This is a favorite time of year for many, in large part because we are surrounded by loved ones and visibly reminded of all that we have to be grateful for.

If you’re like me, you wish this feeling could last all year long. Just imagine feeling proud, thankful, and joyful on an ongoing basis, not only during the holiday season.

A major step in that direction is developing an “Attitude of Gratitude,” according to New York Times best-selling author Lewis Howes. Howes writes extensively about cultivating a grateful mindset in his highly-inspirational new book, The School of Greatness. As Howes simply says, “Life is better if you develop an attitude of gratitude.”

But what exactly does that mean and how do we do it?

An attitude of gratitude means making it a habit to express thankfulness and appreciation in all parts of your life, on a regular basis, for both the big and small things alike. As Howes puts it, “If you concentrate on what you have, you’ll always have more. If you concentrate on what you don’t have, you’ll never have enough.”

Here is a menu of tactics (just pick a few!) he endorses to help develop this mindset:

  • Wake up every day and express to yourself what you are grateful for
  • Tell whoever you are with at the end of the day the 3 things you are most grateful for
  • Tell whoever you are with right now (significant other, friend, family member, etc.) the 3 things that you are most grateful for in this moment
  • Start a gratitude journal – Express gratitude in this journal every night by noting the things that you are grateful for, proud of, and excited about
  • Acknowledge yourself for what you have done and accomplished in the last day/week/month/year. Instead of comparing yourself to others, give yourself credit for the big and small things you have been doing!
  • Acknowledge other people and thank them for inspiring/helping/supporting you – oftentimes people wait their whole lives to be acknowledged (and yet it happens far too infrequently)!

If the gratitude process is hard to get started, begin by asking yourself, “What could I be grateful for?”, and see if the ideas start to flow. This is a mindset habit that is recommended by Tony Robbins in his book, Awaken the Giant Within.

Every day won’t be perfect, but focusing on what we are grateful for tends to wash away feelings of anger and negativity.

And in addition to improving mood, recent studies show that feeling and expressing gratitude leads to better physical health as well. Paul Mills, a Professor of Family Medicine and Public Health at the University of California San Diego School of Medicine, conducted studies that looked at the role of gratitude on heart health.

Among other things, he found that participants who kept a journal most days of the week, writing about 2-3 things they were grateful for (everything from appreciating their children to travel and good food), had reduced levels of inflammation and improved heart rhythm compared to people who did not write in a journal. And the journal-keepers also showed a decreased risk of heart disease after only 2 months of this new routine!

So try adopting some of the above tactics, even just one or two, in order to develop an overall grateful mindset. It takes a bit of work, but having an attitude of gratitude is one of the most impactful habits for a fulfilling and healthy life.

Today’s article was written by Andrew Merle and is shared from the following website: https://www.huffingtonpost.com/andrew-merle/how-to-have-an-attitude-of-gratitude_b_8644102.html

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Overcoming Depression – Creating an Attitude of Gratitude Part 2

God gave you a gift of 86,400 seconds today. Have you used one of them to say Thank You? William Arthur WardAs I worked to overcome my severe depression, I found I needed to turn to the Lord daily in my efforts to get better. Through that entire process, He taught me many things. He taught me me to trust in the journey and He taught me the importance of my mindset.

One day, He inspired me with a story that I then wrote down. I call the story The Counters. As I wrote the story, I knew that it was really the Lord that was providing the story to me – not my vivid imagination. When the story was written, I was profoundly affected by the message of the story. I knew the lesson of the story was meant for me.

I am currently working to turn my story into a children’s book so I won’t go into the details of the story, but suffice it to say that being a counter is not a good thing. I realized I was a counter. I counted good events in my life and bad events in my life. I felt it was unfair for the bad to outweigh the good. I took my lesson to heart. I quit being a counter.

“Counters” are so busy counting all of the negatives that they fail to see their blessings. I knew better. I had and still have an incredible amount of blessings to be thankful for. I know that life is not fair. Now, I have learned to quit expecting life to be fair and to focus on the good, positive and amazing blessings of life that the Lord has provided to me.

As you read today’s article, I hope you will take time to reflect on your blessings. What do you have to be grateful for? Then take a second and express a sincere Thank You to someone!:

3 Ways To Develop Gratitude (The Great Healer)

Such an approach, though, eventually imprisons us in the very small world of our own needs, pushing away other people, and closing down the possibility of real growth. We may seek relief in a variety of ways – from the pleasures of physical entertainment, to the call to community service, and the possibilities of peace offered by spiritual practices and religion – but we often find that these tactics don’t provide the relief that we had hoped for, leaving us feeling more apathetic and cynical than before.

How can we escape this downward spiral?

All that ails us and the world, and the cause of all cynicism and apathy, I believe, comes from the lack of one essential factor in our lives: gratitude. The greatest human spirits have recognized that gratitude is the most rewarding and transformational practices that we can undertake. Cicero, the versatile Roman philosopher, stated:

Gratitude is not only the greatest of the virtues, but the parent of all the others.

In a similar vein, the thirteenth-century Christian mystic, Meister Eckhart, advised:

If the only prayer you said your whole life was “thank you,” that would suffice.

What exactly is gratitude, though? One definition that I discovered notes that gratitude is “an emotion that involves indebtedness toward another person,” and that this emotion arises when one receives something that meets the following criteria:

• It is valued by the recipient.
• It is costly to the benefactor.
• It is given with positive intention.
• It is given graciously, without any societal or professional obligation.

According to this definition, when these four criteria are met and we allow the emotion to arise, we experience gratitude. The problem with this definition, though, is that it makes gratitude conditional. When one of the criteria is not met – for example, when we don’t value the gift, or when we don’t believe that the gift is costly (monetarily, emotionally, or temporally) to the giver – according to this definition, we are excused from feeling gratitude.

Ethical, religious, and spiritual traditions encourage us to adopt a higher perspective on gratitude. From this point of view, gratitude is something far more profound than a momentary feeling of thanks for a specific valued gift. At its deepest potential, gratitude comes from an existential awareness that our bodies, our minds, our families and friends, the world in all its miraculous diversity, and all that we have are gifts. And that these gifts are given to us unconditionally, in love, at every moment of our lives.

This concept can be very difficult to incorporate because, as noted earlier, we tend to associate gratitude only with the receipt of a gift that we perceive to be valuable. When unwelcome events inevitably happen in our lives – disappointments, illness, conflicts – we naturally feel bitter and can easily believe that there is nothing to be thankful for. Conversely, when we get things that we think we want, we may be tempted to take all the credit, and believe that we have achieved these successes solely based on our own efforts and attributes. True gratitude, however, calls us to feel grateful not only for our successes, but also for our problems, our mistakes, and even for people who treat us unkindly. We can actually feel gratitude for our most difficult struggles, because these are seen as ultimately beneficial in our lives, even if the intention is not always immediately clear to us.

Gratitude can solve all that ails us because when we are truly grateful we immediately rise above our fear-based needs to dominate, control, or retreat in to cynicism. And when we approach people and situations with gratitude we will naturally be drawn to positive action, discovering new possibilities that we could never have imagined in the protective shell of self-isolation. These actions can take many forms, depending on the needs of the other person and the situation in the moment, but will always be beneficial for humanity.

Although gratitude is a feeling, it must be cultivated through action. The following offers several suggestions for developing gratitude:

1. Make a gratitude list: Srikumar Rao, who teaches a hugely popular class at Columbia Business School, and is author of “Are You Ready to Succeed”? recommends that we write a daily list of the things that have occurred for which we are grateful. These do not need to be major events, but can be the little occurrences that we usually ignore – the train arriving on time, good weather, a satisfying meal, a stranger’s warm smile – and the wonderful people and things in our lives that we all to often take for granted – our families, spouses, friends, jobs, homes, health, bodies.

2. Say “Thank you” to others: Stay alert for opportunities to express gratitude to others as often as you can. You will find that even when you are not feeling grateful, simply saying “thank you” will connect you to others, and will have an impact beyond the moment.

3. Develop a daily gratitude prayer: All religious and spiritual traditions stress the essential nature of gratitude, and place it as the bedrock of faith. Within many of these traditions the first prayer that a practitioner says every morning is “I am thankful for having awakened to another day.” This is a prayer of gratitude to our Creator for the very miracle of our lives.

These practices remind us that gratitude is available to us at any moment and under any circumstance, even – or especially – when we are not feeling particularly thankful. Seen from the highest perspective, gratitude is the door that opens to individual and world transformation, revealing our true nature, binding us to each other, and to the Divine.

Today’s article is shared from the following website: https://www.huffingtonpost.com/rabbi-alan-lurie/gratitude-the-great-heale_b_266952.html

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Overcoming Depression – Creating an Attitude of Gratitude Part 1

Life is 10% what happens to you and 90% how you react to it Chuck SwindollWe have spent the last couple of weeks looking at Depression and obtaining the tools for overcoming it.

We have looked at ourselves, gotten to know ourselves better. We have gotten to know God better as well. We need to stay on those tracks of discovery but now we are ready to add another dimension to our efforts to overcome depression.

This week we are going to look at Gratitude. Think you are already grateful enough? Think being grateful is all poof and no substance? Think again. Having an Attitude of Gratitude is such important stuff that, without it, you don’t have a chance in a million of overcoming depression without it.

Think life has dealt you more than it’s fair share of blows? Do you think that the world needs to pay for the pain you have suffered? Did you lose sight of the light at the end of the tunnel so long ago that you have also lost sight of the tunnel? Well…get over it. Take that baggage that, to this point, you have insisted on carrying with you everywhere you go and hand it over to the Lord and get on with your life. I’m not saying you have to hand it over but the truth of the matter is that unless and until you hand it over or chuck it far away, you have little to no chance of overcoming depression.

Does that seem unfair? Let me tell you a big, well-known secret: LIFE IS NOT FAIR!!!

Now that we have gotten that out of the way, let’s do something positive with our week! Let’s learn to be grateful! Having gratitude is one of those win/win kind of deals! You win and so does everyone in your life! I have a whole list of wonderful articles to share with you this week! Be sure to go find yourself a notebook that you can write in. Then, continue reading today’s inspiring article! I hope you start feeling the positive effects of having gratitude starting today!:

How to Develop a Gratitude Mindset

Gratitude, the cardinal moral emotion that promotes cooperation and makes our society civil and kind, is the feeling of reverence for things that are given, according to Bob Emmons Ph.D., professor of psychology at the University of California, Davis and the founding editor-in-chief of The Journal of Positive Psychology.

Many of us spend most of the year thinking about what we want and what’s next. It’s not until Thanksgiving that we’re reminded to think about what we’re grateful for and how to express that gratitude.

Expressing thanks shouldn’t be a once-a-year tradition. It is possible to cultivate a gratitude mindset that will stick with you throughout the year. A gratitude mindset means lower levels of envy, anxiety, and depression as well as increased optimism and well-being. Research recently conducted at University of California-Davis found gratitude gives the person expressing it the power to heal, to be energized, and to change lives.

What Are the Benefits of Gratitude?

Gratitude can impact the physical, psychological, and social aspects of an individual’s well-being, studies show. Positive psychology sees gratitude as one of the keys in turning potential negatives into positives.

Here are some of the benefits that come from adopting a gratitude mindset.

Physical benefits:

  • a stronger immune system
  • less bothered by aches and pains
  • lower blood pressure
  • sleep longer and feel more rested upon awakening

Social benefits:

  • more compassionate, generous, and helpful
  • more forgiving
  • more outgoing
  • feel less lonely or isolated

Psychological benefits:

  • higher levels of positive emotion
  • more alert, alive, awake
  • more joy and pleasure
  • more optimism and happiness

The Challenges to Gratitude

Being thankful might seem like a simple task. There are roadblocks to gratitude, including narcissism, materialism, and even overscheduling. There are also the myths that gratitude expressed at work is “kissing butt,” that it can lead to complacency, isn’t possible in the midst of suffering, or makes you a pushover.

Gratitude is stronger when it is shared. To sustain your gratitude mindset, find a way to verbalize, write it down, or share through social media. Just like meditation is a practice, so too is gratitude.

3 Quick Gratitude Boosters

Keep a Gratitude Journal: At the end of each day, make a list of three things you are grateful for. Think of everything from running water and a cozy bed to no red lights during your commute and having a great friend at work. The list can be endless! As you practice, you strengthen the neural pathways that help you find even more things to be grateful for. Pretty soon, gratitude will be your attitude.

In one study funded by the John Templeton Foundation as part of the Greater Good Science Center’s Expanding Gratitude Project, middle school students listed five things they were grateful for—for two weeks.  They were then compared to a control group documenting their everyday events. At the end, the gratitude group reported more satisfaction with their school experience.

Write a Gratitude Letter: Choose someone who has made a positive impact on your life. Write he or she a letter explaining how and thanking them. Be specific and include lots of description. You can either mail the letter or just tuck it away. Expressing your gratitude heightens it.

Receive Gratefully: Many of us are better givers than receivers. Put your focus on your experience of receiving gratitude. When you’re given a compliment, do you belittle yourself by saying “it was nothing” or by playing down your role? Notice your experience as a recipient and try to receive complements or thanks with grace. The law of giving and receiving places equal emphasis on both sides.

Gratitude is essential for happiness. By setting the intention to prioritize gratitude, you have already begun to adopt the mindset. So thank yourself!

This article was written by Tamara Lechner is and shared from the following website: http://www.chopra.com/articles/how-to-develop-a-gratitude-mindset

 

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How to Set and Measure Personal Development Goals

Potential means nothing if you don’t do anything with it AnonymousThere are many paths to personal growth. Friedrich Nietzsche is quoted as saying, “That which does not kill us makes us stronger,” and this can absolutely be true. But challenges that nearly destroy us aren’t the only path to greater personal development.

Setting goals for your own personal development can be an effective (and less stressful) way to grow emotionally and intellectually. Setting goals that can help you to succeed as a person in the ways that are important to you can help you to streamline your life, minimize stress, and really become the person you were meant to be in far less time. They can also help you to stay mentally sharp as any lifetime learner can tell you.

Goals Worth Going After

Personal growth means different things to different people, but the following goals can be widely helpful in creating a life filled with healthy habits, greater happiness, and meaning in life.

Learn What Is Most Important to You

We all have values that are a vital part of who we are. To some people, artistic expression is an indispensable part of who they are, and they fare much better if they are creating, at least some of the time, in their lives. To some, helping others is something they must do, and the meaning it brings to them and others is what makes life valuable. Others need to be solving problems to feel alive.

The reason it matters to realize this is that many people fill their time with things that are important but aren’t aligned with their values, with what they value most in life. If you analyze what is important to you, you can set goals to ensure that you make this a greater part of your life.

Pinpoint Where You’re Limiting Yourself

Many people self-sabotage in one way or another without realizing it. Perhaps you don’t believe that you’re capable of achieving things that you really want to achieve, and you limit yourself by not trying. Perhaps you’re not allowing yourself to devote enough time to your goals because you’re getting bogged down by other things in your schedule that are less important but that you feel “must” be done. Maybe you just spend too much time on social media and not enough on going after what’s important to you in life.

When your health is compromised, it’s more challenging to focus on your goals in life. This is obviously true when facing serious health conditions, but it’s also true of less serious types of health compromises.

For example, most of us feel far more stressed and are not at our best when we haven’t had adequate sleep for a few nights in a row or have eaten unhealthy food for a few days. Focusing on taking care of your health can make a huge impact on the rest of your life.

Use Your Time Wisely
Time management is an important goal in itself. When you manage your time wisely, you have more energy and a far greater ability to pursue other things in life that are important to you. Time management enables you to maximize time spent in activities that feed you, motivate you, and help you develop yourself as a person.

Develop One Habit a Month
You may not be able to transform yourself in a few weeks, but focusing heavily on creating new habits on a regular basis can be transformative over the course of several months or years. The trick is to get into the habit of forming habits. Focus the bulk of your energy on making something new a standard part of your life, and then move on once you’ve become comfortable with it. This is the time to create a new habit.

Surround Yourself With Role Models
Have just one friend who is farther along on the path you hope to travel. Life coaches refer to these people as “expert friends” and they can be life-changing as they’ll have tips and inspiration you can pick up just by watching them be themselves. With these friends, watching becomes doing. This is also supported by social learning theory, which explains how it makes things easier when you have a friend to help you along the way.

Develop a Supportive Group
Using the momentum of a group can really help you to reach your goals. This is because peer pressure can be a strong influencer, so using it to your advantage is wise. Having people who can cheer you on when you win and help you to feel better when you lose can make all the difference with your success.

Unfortunately, not all friends are able to support you in this way. Some people naturally feel envious when their friends succeed too much. So, if you notice a friend being less than supportive when you reach a goal (and you have been supportive of them), you may want to simply avoid sharing your successes with this friend and move on to friends who are genuinely thrilled with your success and able to support you when you aren’t as successful as you’d like to be.

Remember to be this kind of friend as well. Another great idea is to find a group already focused around the goals you’re trying to attain. You’ll have built-in support, enthusiasm, and practical tips.

Learn Something New Each Month (or Year)

Self-development takes real focus. Learning a new language, for example, or developing a new skill can take time, and focusing the bulk of your energy toward immersing yourself in the pursuit of a goal is a great way to reach it. This is great when you want to really go deep into your knowledge and ability.

Follow Your Passion

You don’t have to pursue your hobbies as a career in order to fully explore them. It’s wonderful if you can make money doing what you love, but it doesn’t have to be a profession to be worth your time. Activities like this allow you to experience a sense of “flow,” which can increase your happiness levels and decrease stress as well. This means that you’ll experience benefits far beyond the mere acquisition of a new pastime.

How to Maintain Goals

Identifying goals to go after is an important first step. However, it’s also important to know how to pursue your goals. There are a few tricks to maintaining goals or adopting healthy habits.

  1. Set the right goals
  2. Take small, concrete steps
  3. Reward yourself along the way
  4. Consider slip-ups to be part of the process
Maintaining goals can be a little more involved than that, but this is the basic process. The vast majority of people who try to set personal growth goals tend to abandon them because they set their goals too high (or the wrong goals for their lifestyle), try to make too big of a change in too short of a time, don’t congratulate themselves for making progress on their goals, and give up if they have a slip. True success comes from breaking your goals down into smaller steps, rewarding your progress and, perhaps most importantly, trying again if you find yourself slipping up.

Setting personal goals that can really improve your life, and then sticking with them can help you to live the life you always hoped to have.

Today’s article was written by Elizabeth Scott, MS and is shared from the following website: https://www.verywellmind.com/how-to-set-and-measure-personal-development-goals-4161305

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