A dose of gratitude a day keeps negativity at bay

As humans, we are a wonderful, truly creative yet idiosyncratic race with the ability to think, plan, analyse, use tools, develop and harness technology, philosophise, build cities, and even take trips to space. One of our greatest tools is our emotions, which add invaluable levels of richness to our experiences.

On the flip side, our thoughts and range of emotions can get us into trouble at times. Being human means that many of us struggle to look on the bright side of life. In fact, our basic fear-based “fight or flight” instincts, which have kept us alive and helped us evolve into who we are today, are not always helpful. Many of us can struggle to feel positive at the best of times, and a negative mindset can strip us of our joie de vivre.

That’s where gratitude comes in. Gratitude can help lift a gloomy outlook.

• Making a concerted effort to recognise all the things you are grateful for in your life can begin to lift a gloomy outlook.
• Practising gratitude daily is a healthy habit to develop, which can have a ripple effect in all areas of life.
• There is often something to be grateful for, even in difficult situations.
• Being human, allow yourself to moan about a displeasing situation, whatever your style. Swear, stamp, frown, huff, puff, mutter; but then look to what you are grateful for.
• When it’s raining, be grateful that the earth is being nurtured and the beautiful green foliage is able to flourish.
• When stuck in traffic, be grateful that you have a car to drive, the roads to travel on and the ability to get where you need to go.

Make daily gratitude a part of your life

1. Morning glory

Work gratitude into your morning routine. Make a conscious effort to be grateful for everything in your morning, whether you are at home, working or whatever your morning offers.

Be thankful for your morning coffee, your breakfast, the person who opens a door for you, the person who smiles at you, or the small comforts that help you start the day.

2. Gratitude reflections of the day

Each night before sleeping, focus on all the things you are grateful for that happened during the day, no matter how small.

3. Gratitude journal

If you enjoy writing, keep a gratitude journal next to your bed. Or, if you already keep a diary or journal, add in the things you are grateful for that you experienced during the day.

4. Check in

Make a mental note of how you feel after practising daily gratitude for seven days, then check in with yourself regularly. Note down any small or significant internal shifts, either on a designated notepad or in your gratitude journal or diary.