Benefits of Practicing Gratitude

Practicing giving thanks is often done around the Thanksgiving table, however, it is an

important practice that can be cultivated throughout the year. In recent years, research has

found that intentionally practicing gratitude can have positive mental, physical, and social

benefits. One study, conducted by researchers Bohlmeijer et al. (2020), found that a daily,

fifteen minute gratitude practice for six week boosted overall mental wellbeing of research

participants. Gratitude may even have important benefits for heart health. A 2019 review of

gratitude research from researchers Jans-Beken (et al) found that gratitude journaling may

cause a significant decrease in diastolic blood pressure. The act of practicing gratitude activates

the parasympathetic nervous system, which is responsible for relaxing the body systems. With

all the documented benefits of gratitude, you may be asking yourself how this can be practiced

in your own life. Below are tips to help you get started!

1. Keeping a gratitude journal. This can be as easy as taking a few minutes at the end of each

day to reflect on what you are grateful for-- try being observant throughout the day, and

express thanks for even the smallest moments of life.

2. Sharing the spirit of gratitude. Try expressing thanks to neighbor, family member, or friend.

This could make a world of difference in the lives of others! Sending a thank you note can also

be a way to express thanks for those you are grateful for.

3. Positive reframing. Oftentimes, we may be tempted to look at the negative of a situation.

Actively reframing our thoughts from what we don't have, to what we have and can be grateful

for can shift our perspective and cultivate an attitude of gratitude.

Struggling to get started? Let one of our skilled therapists help!

By Jade Caswell, MA, Registered Mental Health Counselor Intern

Managing Negative Emotions by Jade Caswell, MA

Many clients come to us seeking assistance in coping with negative emotions. Learning

how to cope with our emotions can improve life quality and foster heathy relationships. While

there are numerous techniques to soothe emotional distress, I often start with teaching clients

how to 'sit with their emotions'. For those not familiar with this phrase, this may seem

confusing or vague. Or you may ask- how do I do this? In simple terms, 'sitting with our

emotions'; means to accept our emotions, without pushing them away or judging ourselves for

them. It involves taking a mindful stance towards emotions, and allowing them to have a brief

moment of existence within ourselves, and then gradually subside. If we attempt to suppress

our emotions, or avoid them altogether, we do ourselves a disservice and place ourselves

further away from our goal of emotional regulation. Below, I provide a practical, 'how to'; guide

for learning to 'sit with our emotions':

1. Name and identify our emotions

Oftentimes, we may feel confused with what exactly we are feeling, however, identifying what

we are feeling and putting a name to our feelings often helps clarify what we are experiencing

and may help reduce the intensity of a negative emotions. If needed, a feelings wheel can be

great tool for practicing emotion identification.

2. Noticing physical sensations

The mind and body are intricately connected; as such, it is important to become fully aware of

how our emotions may be manifesting in our physical bodies. If we are having trouble

identifying an emotion, often, our body will provide clues. For instance, if we are stressed or

anxious, we may experience muscle tension or become clammy.

3. Adopt a curious stance towards our emotions

The next step involves asking ourselves where the emotion may be coming from, using a

curious and non-critical perspective. I like to encourage clients to be 'emotion detectives'; and

strive to find their personal triggers for emotional distress. Knowing what is causing an emotion

to come up is the first step towards identifying proactive ways at managing them or avoiding

triggers altogether.

4. Practice self-validation

Sometimes, negative emotion can leave us feeling defeated or leave us questioning our self-

worth. Therefore, it is crucial to maintain an objective stance towards our emotions, instead of

becoming fused with them or allowing them to define our sense of self. If you find yourself

become critical of your emotions try using these phrases instead, 'I'm allowed to feel this way';

or 'My feelings matter and I will listen to what they’re telling me'.

Regulating emotions can seem like a difficult task; these are just a few steps to get you started.

We are here to help-- For more support, please reach out to our office to schedule a session

with one of our therapists today. We would be happy to hear from you!

By Jade Caswell, MA, Registered Mental Health Counselor Intern

Improving Self-Confidence

By Jade Caswell, MA, Registered Mental Health Counselor Intern

Oftentimes, as therapists, we are asked by clients: "how do I boost my confidence?";

Unfortunately, there is not "one size fits all approach"; and it may be a lifelong process that

requires a sizable investment in the self to see results. Issues with self-esteem can be the result

of a variety of factors, including childhood trauma, weathering stress/ difficult times, or negative

messages we are given from others, and are quite common. The benefits of investing in one's

self, however, can truly transform one's relationship with self and others. Below are a few simple

tips to send you on a path of rediscovering yourself and improving self-esteem. See what works

for you!

1. Recognizing strengths

Oftentimes, we choose to dwell on negative aspects of ourselves and have accompanying critical

self-talk. We can break out of this cycle by choosing to be kinder to ourselves, challenging

critical thoughts and taking inventory of our strengths. It can also be helpful to record how we

use these strengths in our everyday lives.

2. Building a social circle

Humans are naturally social creatures, and it is important to spend time socially with individuals

who are uplifting. This may mean taking a good look at the people you spend the most time with

and evaluating whether they help lift you up or drain you.

3. Learning to set boundaries and say no

Did you ever go along with something even though it went against your values? This can often

put us in an uncomfortable situation and decrease our sense of self worth. Living according to

our values and setting boundaries when appropriate can help improve our view of ourselves and

help us construct a life worth living.

4. Engage in hobbies / new activities

Pushing ourselves out of our comfort zone and expanding our skill set can boost self efficacy and

improve our sense of self. Once we have mastered a craft, we oftentimes have a newfound

appreciation of ourselves and our skills. It can also be fulfilling to share our skills/ talents with

others.

5. Prioritizing mental and physical wellbeing

Taking care of our physical and mental needs is crucial in showing ourselves compassion and

improving how we see ourselves. This might mean booking that doctor's appointment you've

been putting off, signing up for a new exercise class, or scheduling a therapy session. Please feel

free to call our office to see how we can help with issues related to self-esteem. Take time to

invest in yourself today!