Cultivating Gratitude (Especially When It's Hard)
Honestly? Sometimes Thanksgiving can feel pretty dreadful. It’s supposed to be a time of year when we reflect on all that we have to be grateful for, but sometimes it’s just not that easy. How does one even begin to be grateful when life gets hard? Maybe you've lost your job, someone you care about has passed away, or you're struggling with depression or even addiction.
Or maybe everything in your world is going well, but it feels like the world outside is crumbling down around you. Whatever the reason may be, sometimes it feels nearly impossible to feel grateful. And that’s valid.
Is there a way to be grateful even when it doesn’t feel like there’s a whole lot to be grateful for? We think so. In fact, we think it’s even more important to practice gratitude when times get tough because it creates the space for real growth.
Here are some strategies for doing just that.
Practice Meeting Unpleasant Thoughts with Compassion: When you experience adversity, you might find yourself overwhelmed with negative thoughts and emotions—and sometimes it's easy to fixate on those. Acknowledge that the situation is difficult and that it's normal to feel the way you do. Once you've allowed yourself to feel the emotion, shift your focus to gratitude. For example, if you lost your job, instead of dwelling on the negative, think about how grateful you are for the skills and experience you gained while working there. That may feel like a stretch, but finding things to be grateful for even in difficult situations is so much more impactful than finding things to be grateful for in easier situations.
Keep a Gratitude Journal: Establishing a gratitude practice doesn’t have to be complicated or time-consuming. A gratitude journal is a simple and efficient way to acknowledge the good things in your life, no matter how big or small. Start by listing three things you’re grateful for each day. Over time, this practice will help you to focus more on the positive aspects of your life, and you'll find gratitude even when things aren't going as well.
Surround Yourself with Positive People: The people we surround ourselves with play a significant role in our lives. They affect our mood, our energy, and the way we perceive the world around us. Spend time with people who motivate and inspire you. These individuals can help you to find gratitude even in the most challenging situations.
Take Time to Reflect: In the busyness of life, we can forget to pause and reflect on all the things we have to be grateful for. Take a few minutes each day to reflect on the things you are thankful for. Maybe this looks like meditating, spending time in nature, or just taking a quiet moment to yourself. Remember that gratitude is not something that you "get"–it's something that you cultivate.
Give Back to Others: One of the best ways to cultivate gratitude is to give back to others...even when you feel like you don't have much to give. Volunteering your time, donating money, or engaging in small acts of kindness can bring more joy into your life. Not only will you be helping others, but you'll also be reminded of how fortunate you are.
Practicing gratitude can be difficult when life challenges us. However, we know that being grateful is essential to experiencing joy, fulfillment in life, and good mental health. By practicing self-compassion, keeping a gratitude journal, surrounding ourselves with positive people, taking time to reflect, and giving back to others, we can cultivate a sense of gratitude even in the toughest of times. It's a life-changing practice that can change the way we perceive the world around us. Let's take the time to practice gratitude every day, especially when it feels difficult, to see the magic and beauty of life unfold.
