By Karima Leslie

​In times of crisis and transition, we long for our previous normal. We gravitate towards what is familiar, even when what is familiar and "normal" is killing us. We crave fast food and long for the job back that was burning us out and running us into the ground. And none of that is bad. Seeking comfort in familiarity is completely normal. But this season of life is calling us to create a new normal. A better one. When all of this is done, we could have dancing in the streets, we could get to know our neighbors and be active in our community. We could come together, united because of this shared hardship and love like we never have before.
 
 
Top 5 tips to Coping through COVID-19
 
#1: Pay Attention to How You Feel
Pay attention to the warning signs your body & mind may be giving you. Are you finding yourself easily irritated? Overly emotional? Going back to bad habits? Having a hard time concentrating? Experiencing unexplained headaches or body pain?
 
These are all signs that your mind & body are asking for an intervention.
 
#2: Dealing with Isolation
When finding yourself in a new environment or working within new parameters, such as lockdowns or self-isolation due to the pandemic, it is important to give yourself a clear sense of purpose. Decide how you want to use this time. Will you be working from home or have time-off? How do you want to schedule your days?
 
To avoid boredom, discover new activities to enjoy, forgotten hobbies, or pastimes that you had previously gotten too busy for. Learn something new. There is a plethora of free classes on design, marketing, art, languages, music, etc. Learning something new can help you level-up in your current career, bring peace to your spirit, or excitement to your life.
 
You get to decide what you use this time for and do not feel guilty if what you need during this time is simply to rest. We all require breaks, that is what makes us human.
 
#3: Take Care of Your Body
It is easy to lie awake worrying about all the things going wrong in the world and in our lives. Choose a time one hour earlier than when you would like to go to bed, say 9pm, to start winding down your day. Find activities that are truly calming and that put your mind at ease (not just a distract you). Turn down the lights, put on some calming music, turn off any screens or devices and do something relaxing before bed.
 
Try and get your nutrients. This one I know is tough for lots of us since many of us have had to change our budgets as work dynamics shift. Usually common grocery items may also be sold out from time to time. But our mindset has everything to do with our ability to adjust and cope. Take this as an opportunity to cook with new ingredients and learn new recipes.
 
#4: Take Breaks from the News
The constant barrage of breaking news, especially when it is presented in the most pessimistic light, can cause overwhelm and trigger anxiety. Humans do not have the capacity to absorb everything that is going in the world at all times. Every breaking news story does not equally deserve your attention and there is a line where informing ourselves turns into obsessing over things we cannot control.
 
It is important that we do our part to be loving, contributing citizens of planet earth. Educate yourself about the facts, the many ways to stay safe and help others, and then take a break from the covid, police brutality, and world disaster news. As a mental health & chronic illness advocate, I may bring up covid from time to time on my platforms, but I do so with a purpose to provide resources, skills, & activities on How to Cope, how to still have fun, how to find peace, be social, laugh, & enjoy life in this new context. I am here to kick fear to the curb and help you deal with this thing.
 
Check out my page at  www.ariseandthrive.ca for more resources on getting motivated, organized, and back on track!

By Holly Miller

​ 

            “Are you ready for the new school year?” is a question I hear every year earlier and earlier into my summer break. It always makes me squirm with anxiety in a regular year. This year, when the questions started coming in July, I answered with “I can’t even get my head around that yet!” I spent the good portion of August ignoring it. Even as I woke to attend my first in-service, I was still in denial that the new school year was starting. To say the start of this year has been challenging is an understatement. Teaching always presents new challenges from year-to-year, but with all of the Covid restrictions, seeing my classes for only 88 minutes once a week and coming up with digital lessons for the rest of the week for them, managing students in-person as well as live on Zoom, ensuring I am covering all of the high school math curriculum at the same pace in this platform, and trying my best to keep my students and myself safe with sanitizing, social distancing, and mask-wearing, I do not recognize what I am doing this year as teaching. And I have 100% NOT been ok mentally. I have sobbed every day after work for at least an hour when I got home up until last week. I wrote this social media post in the height of my anxiety:
 
I’ve had 5 panic attacks in the last 5 days. I am 100% convinced I cannot do my job. The only way I could convince myself to leave my house today was to mobile order a Pumpkin Cream Cold Brew from Starbucks. Something good waiting for me outside of my house. I picked my drink up and headed to work. Except I didn’t. I went the complete opposite way. Trying to get myself turned around and heading in the right direction, I drive by the place where we found Murdoch after 3 weeks of hopeless hell. I am taking this as a sign that there are things I was convinced were impossible but they came to be and it can happen again. I’m completely lost. But I’m going to do the next right thing.
 
"I've seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I'm ready to succumb
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
 
You are lost, hope is gone
But you must go on
And do the next right thing
 
Can there be a day beyond this night?
I don't know any more what is true
I can't find my direction, I'm all alone.
How to rise from the floor?
But it's not you I'm rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won't look too far ahead
It's too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
 
So I'll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it's clear that everything will never be the same again
Then I'll make the choice to hear that voice
And do the next right thing"
 
- The Next Right Thing, Frozen 2
 
            Murdoch in this story was our beloved dog my husband and I had before we were married. A friend was watching him in 2012 when we went to New York City for the day. He was a very anxious dog and when she went to let him out, he snapped his leash and ran off. Murdoch was lost for 3 entire weeks. 21 days. Over Christmas. We did absolutely everything we could to bring him home. We barely slept, barely ate, and were out in the cold and snow non-stop posting flyers, talking to people to ask if they saw him, checking out reported sightings, trekking through wooded areas, streams, and fields to find him. While we felt so hopeless, we never gave up. I never prayed for something harder in my life. 21 days later, down to the hour he escaped, we got a call that he was sighted near a housing development in a field. We were able to secure him. We got him back 6 miles from our house. It was an unbelievable miracle that came true. I always look to this as my personal miracle and proof that with God, all things are possible.
 
            I bring up this story because often when I read in the Bible of Jesus performing miracles and his disciples doubting him, I always get kind of frustrated with his disciples at first. “Um, He is JESUS! You’ve witnessed this man do miracle after miracle! How can you doubt him?!” And then I realize I do the same in my own life. When I got lost on my way to work (seriously, how do you get lost on your way to a place you have driven to over and over again for years) and drove by the spot where God granted me the biggest miracle of my life, I knew it was no mistake. I was being reminded of who is in control when I feel out of control. Despite how terrible I am feeling mentally, how difficult I am finding it to do my job and even just function as a human being, despite my fears, doubts, and worries, I know I have already won this mental battle.
 
“No, we are more than conquerors through Him who loves us. And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love.” – Romans 8:37-38
 
            I sometimes get so caught up in drowning that I forget to look up to see that I’ve been rescued all along. While starting the school year has been tough on all of us, teachers, students, and parents, I am trying my best to remember that this battle I am trying so hard to fight has already been fought and won. Not only will we get through this rough patch, we will more than conquer it. 

While Holly Miller has eclectic passions, interests, and hobbies, she is easily summed up as a high school mathematics teacher who found a way to thrive despite her anxiety and depression. Her goal is to spread awareness about mental health, inspire those who struggle to see that they are not alone and show them that they can find light in even the darkest of places. She enjoys spending time with her husband Luke, their two dogs, two cats, and Russian tortoise. While she may not have many impressive credentials, Holly believes there is magic in the ordinary every day and that a simple life is a good life. ​Holly can be reached hollymiller1886@gmail.com

2020 has been a challenging year, to say the least. I have seen memes about canceling this year because it has been “so bad”. Well, this year has been nothing like any of expected. We have been dealing with a global pandemic for over about half of this year and the racial injustice current is taking its toll. All of this generates emotions in us that we often refer to as negative (I like the term uncomfortable emotions better). We can feel powerless in the midst of all the emotions generated by these events. But, if we learn to bounce back, we become stronger in the long run.

You are probably saying, “bounce back from a pandemic, from racism? These big things are out of my control!” And in some ways you are right but there is so much we can do to take care of ourselves emotionally so that we can build resilience. While you are in the grasp of uncomfortable emotions, it may seem difficult to build any resilience to life’s less pleasurable experiences. It is possible, and I encourage you to keep that in mind. You can build resilience even during the toughest times!

How come some people give up and cry into a bottle, while others just pick themselves up, dust themselves off and carry on as if nothing happened? They’re called coping skills, and anyone can develop them.

Flexibility and adaptation are undoubtedly two outlooks that help people recover from bad situations. Whereas someone who may feel entrenched in their uncomfortable feelings finds it harder to remove themselves from those feelings and change direction, those who are willing to understand how to let go and change direction quickly, come out on top.

In a way, emotions are like quicksand. By seeing negative events in your life as flexible, short term situations, you can more easily move on. Let’s imagine someone who sees these negative events as a fixed point in space and time. To them, that disappointment they felt with themselves or that failure they felt, is a fixed point in their life. It’s always there. Nothing they can do will change the fact that there are failure and disappointment in their lives. Those who view situations as being temporary will be more likely to see the same situation as a speed bump in life’s rearview mirror.

So what can you do to help you adopt this outlook?

Ever poured paint or bleach into a bucket of water? The same thing happens to people who see their situations as a fixed point in life. If you only focus on what is going wrong, it starts to spread and color everything else. Try seeing new challenges as crayons that can be laid side-by-side with each other. One crayon might be missing the wrapper, the other might have been used so much that you can barely grasp it between your fingers. Some colors are more enjoyable and pleasant, compared to others. But all these crayons are useful.

To build emotional resilience, change the way you see things. But also change the way you see yourself during the crisis. If you think that you won’t make it or this is the end of you, then you will feel doomed. Your perspective is important. And then when you feel that your emotions are being highjacked, do some emotional self-care. Be kind to yourself. Nurture yourself. You can read more about emotional self-care in this article.

How would you handle these challenging events and any other hardship differently if you remembered that nothing lasts forever?

How would you feel emotionally if you focused on what you are learning through these times?

What would you conquer if examined the usefulness of every hurdle in your life?

If you want to build more resilience so you can bounce from hardships faster and always on the winning side, check out this worksheet on Resilience Traits.

By Chou Hallegra

No matter how much we deny this – we all have a desire to be loved. Often, it's a romantic love that we crave. We are caught up in our loneliness and it's normal to have a want for companionship. Although romance isn't everyone's struggle or desire – it may be a familial want, as is platonic friendships. And maybe you want and/or need both, and there’s nothing wrong with that.
 
For most of us, rejection and hurt leave us feeling unfulfilled and disillusioned with how we expect relationships to play out. When they don't go as we want them to, we often blame ourselves and wonder where we went wrong... that's not what it's about.
 
This is where learning to love yourself comes in. As much as it is nice to be loved by others, unless you learn to love who you are, you will continue to chase after the wrong thing or people. When you learn to love yourself, then you feel whole no matter who is in your life - and that comes with some incredible benefits, here are six.
 
1. You'll Be In Charge
Instead of making bad choices because you're being led by shame, guilt or fear – you will be empowered to make choices that truly make sense for who you are – meaning you will be living your authentic life. You will no longer be caught up with people pleasing, instead you will live a life that brings you satisfaction. Self-love means trying to honor yourself because you know your needs are just as important as others.
 
2. You Set Boundaries & Stick To Them
Once you get the hang of honoring your needs, you start to feel more confident; which helps you become more assertive as well. Of course, this results in a more purposeful attitude, especially when it comes to dating. You start to see who is wasting your time and you're strong enough to move forward without them. More importantly, you are strong enough to set clear boundaries with people and stick to them.
 
3. The Approval Seeking Will Stop
When you truly love yourself, you stop worrying about what everyone else thinks about you – which means you're a less defensive person and more confident about living a life that is authentic for you. Why would you need acceptance from everyone else when you truly accept yourself? For those of who are Christians, we find our true value from our identity in Christ. We love ourselves because we are already loved by God and what people think of us does not change how we see ourselves.
 
4. You Will Be A Conscious Decision Maker
Loving yourself gives you the courage to cut things from your life that don't truly bring you joy or provide you with ample space to grow. It's easy to make courageous decisions when you value yourself and actively make choices that are intended to honor you, rather than risk harming you.
 
5. You Will Enjoy Alone Time
A lot of people get caught up in keeping busy schedules simply because they're terrified of feeling or being alone. You surround yourself with people, throw yourself into work, and make decisions that help you avoid that loneliness. Why would you do all of the things that you don't love? You could be filling that time with things that you actually enjoy doing – whether it’s meditation, swimming, writing or watching a movie. It doesn't need to feel scary to spend time alone, you should enjoy time with yourself. Self-love brings more comfort when you're spending time in your own company.
 
6. Happiness
You don't need to find happiness in relationships, whether they're romantic or not. When you start taking responsibility for it and stop giving your power away to everyone else, you will naturally feel happier. If you're not in a romantic relationship you will find that you aren't as desperate to be in one as you once were. When the right person shows up, you will be ready for that love.
 
 Now that you know loving yourself will benefit you, check out my course that will get you started on that:
 
 

I have always considered myself a strong woman.  After all, I’ve survived three abusive relationships involving intimate partners, am a melanoma cancer survivor, and clawed myself out of the trenches of depression and anxiety that left me with dirty fingernails.

Do I feel sorry for myself?  NO! 

Why don’t I?  Because I have a strong woman in my life who has shown me what it takes to be a survivor, I call her mom.
 
Looking back on my childhood, I realize that my strength came from watching her persevere.

• At 19, she lost both of her parents, who died within six months of each other, leaving her an orphan.
• Battling depression and anxiety herself, she did her absolute best to juggle being a wife and mother, all while hiding that from us so our family wouldn’t worry.   
• My parents filed for bankruptcy, and we moved from our beautiful home that my dad had designed and into a rental property. 
• Up until that point, she was a stay-at-home-mom and took pride in taking care of her family.  She had to find a full-time job to help with the bills and began working for her uncle.

 
As a teenager, it was a tough transition.  I left my friends and moved to a neighborhood full of strangers. 
 
My brother and I made the best of it even though we found trouble or trouble found us (shh…that’s a secret).   
 
There is a saying that my parents often repeated, "If things aren't going your way, punt.  It's not the end of the world."  That has stuck with me my entire life because life isn’t always easy – there are lots of lessons to be learned along the way.
 
Thanks to her, I’ve grown into a strong and confident woman.  But what happens when that woman breaks? 

Recently, we said goodbye to our precious dog, Sadie.  It was unexpected, and she has left an enormous hole in our hearts.
 
When I found her, she was standing on the side of the road, eating pebbles.  I wasn't supposed to be on that road that day.  The path that I usually take was under construction, and there was a large orange detour sign.  I was annoyed knowing I was already late, but then I saw her - this beautiful creature with black fur, cream paws, and tan markings above her eyes.
 
I stopped and opened the van door.  She immediately hopped inside, walked to the front, and plopped herself on the passenger seat, looking at me as if to say, "Hey, let's go!  Floor it, lady."
 
We did everything we could to find her owner, but after a month of no luck, we made her part of our family. 
 
She instantly became my shadow and was by my side during my cancer diagnosis and recovery, depression, and anxiety bouts.  Most importantly, she was there day in and day out for the last nine years to provide constant companionship.  She was the best dog ever, and I miss her every day.
 
The day after we said goodbye, I sat on the sofa, bawling my eyes out while my body shook.  I was inconsolable, and even my husband couldn’t help.  I’m sure he felt extremely helpless, watching me fall apart.
 
I distinctly remember saying, "I'm breaking." 

She was going to be my riding partner once I bought that Jeep that I’ve had my eyes on for the past year. 
 
She was going to fill that void when our son moves into his place this fall. 
 
I had so many plans for the two of us.  Life isn't fair, and I wanted more time with her. 
 
I’m a fighter.
 
I'm a survivor.
 
I'm a tough cookie.
 
But even strong women break.
 


I have a passion for supporting women and created a Facebook Group called Sisterhood of Fabulous and Fearless Women.  Would love for you to join.

By Chou Hallegra

​A lot has happened in the past couple of weeks and we are all impacted at one level or another. Dealing with the emotional (and other) toll of corona was hard enough and now the issues of social injustice, racism, and safety are front and center. Many have lost their lives in the past week and beyond. 

In the past few days, I have had many courageous conversations in diverse circles. I talked with my church small group on what the church can do to be the solution. I have also had friends who asked me what they could do to help. Emotions are high and so is helplessness.
And I understand both but I want to remind each of us that we need to have faith and hold on to hope. We also need to remember thatchange starts with each one of us. In order to change the world around us, we need to first change ourselves. 

Furthermore, I want to tell you personally that I see you. I see you wanting to do your best and feeling like it's not enough. I see you having so much to say and not sure if it's the "right" thing to say. I see you wanting to make a difference and not sure where to begin.

I see you being filled with anger, frustration, sadness, confusion and even despair at times. And I see you. I see you because I too, am dealing with similar emotions and I have been working hard at recentering myself. 

I see you and I want you to know that you are not alone in what you think and feel. 
I see you and I'm only a click away if you need a safe place to be heard.
​
I see you and I want to hold space for you!

By Chou Hallegra

By Holly Miller

Everywhere you look in the past weeks has been the same coverage in the media. And I struggled whether to acknowledge the same thing on everyone’s mind for this month’s blog. But I feel I have some insight when it comes to anxiety. I know it well. I’ve battled it for years. Anyone who knows me knows I am open about my anxiety, and during this uncertain time, many people checked up on me out of concern, hoping I am dealing ok. Many of these people were very surprised to have found a calm and certain person on the other end of the call. While others have been feeling extreme anxiety for perhaps the first time in their lives, I have found that others like me who have struggled with anxiety most of their lives are actually doing well! I believe this is because I have coping mechanisms in place when experiencing feelings of fear, uncertainty, and stress. There are times where I do feel overwhelmed and hopeless. But I have ways of dealing with these feelings, practiced over years and years of dealing with anxiety, that may be helpful. So if you are new to uncertainty and are struggling right now, here are some ways I have been coping. 

1. Get dressed
Yes, even if you are not going anywhere. I promise you will feel better. Even if you change from pajamas to yoga pants, changing your clothes and getting ready for the day can change your whole outlook.

 2. Stick to a schedule
You don’t have to have every minute planned out and you can keep it relatively loose, but have a general plan for each day. Chunk off time to eat, clean up, get work done, and also time for leisurely activities. Having a plan will help keep you going. 

3. Lower your expectationsI know this sounds negative, but this is more about granting yourself (and others in your household) some grace. This is a stressful time. There is so much unease. It’s ok for things to take longer than normal. Put in a good effort every day to accomplish what you need to get done and then let the rest go for another day. 

4. Set and keep boundaries
If you are working from home, have a set time you will start and stop work and hold yourself to that. Have a specific place where you do work and leave the rest of your house for your life outside of work. It is easy to blur the lines between work and leisure when you are stuck at home. Eventually, you will be “on” all of the time and will sacrifice the rest you desperately need (mentally and physically). If you are stopping work at 5 PM, shut down email, close down all work-related tasks, and physically leave your workspace for the rest of the night.  

5. Do some type of physical activity / go outside
When I am feeling particularly anxious, taking a quick walk around the block can do wonders. Find a yoga video on Youtube and follow along. Put on your favorite song and dance! It doesn’t have to be long or strenuous, but getting up and moving around every day helps. Some days the weather isn’t great, but getting outside, even for a few minutes, is proven to help your mentality.

 6. Keep a list of hobbies and activities that are ‘screen-less’
Most of us are using technology to stay connected and to complete work. When you aren’t working, take a break from your computer, tablet, and phone. I personally like cross-stitch, painting with diamonds (you can order these kits off of Amazon), reading, and puzzles. If you have an ongoing project to work on, you can pick that up when you are feeling restless. 
​
7. Stay connected with loved ones
Call or better yet, video chat with friends and family outside of your house. It raises everyone’s spirits to hear and/or see a friendly face. If you don’t have a lot to talk about because you don’t have a lot going on right now, have a theme night! Make yourself a cocktail or mocktail, make up funny toasts to each other, and have a happy hour. Have everyone paint along with Bob Ross and show your masterpieces when you are done. Read trivia questions to each other. Play charades. Start a book club - agree on a book, and discuss it when everyone finishes it. With video chat, the possibilities are endless! We may be socially distancing, but that doesn’t mean we have to be socially distant.

It’s ok not to be ok right now. It’s ok to feel lost, uneasy, and even disappointed. Acknowledge these feelings and know that you are not alone. So many of us are feeling unease. What we considered normal are now things we can no longer do (for now). And that is hard. And this lifestyle may have to go on longer than we want. But realize that this will eventually end. When life returns to normal, take time to appreciate all of the little things we once took for granted. 

“And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently.

And the people healed. And in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal.
​
And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed.” - Kitty O’Meara

By Cherie Faus-Smith

We’ve come to the end of our mini-challenge, and we’ve covered quite a bit of information. You’ve learned why acknowledging, embracing and expressing gratitude is so important. You’ve also learned a few specific ways to begin a practice of gratitude in your own life. I’d like to expand on that as we end our challenge to provide you with a more in-depth list of helpful tips to tap into the power of being grateful. You can use these ideas as you move forward in creating your own routine.

​Take a Gratitude Walk
Going for a walk is a great way to relieve stress and gain perspective. It offers a number of advantages. You leave your regular environment, get out in the fresh air and move away from distractions. It’s a form of physical exercise that comes with all sorts of health benefits. Walking can even be considered a form of meditation. It’s a fabulous way to focus on gratitude. During this particular jaunt, pay special attention to the things you encounter along the way. Chances are, you’ll discover plenty to be thankful for during your walk.

Make a Gratitude Collage
A fun way to acknowledge your gratefulness in a visual way is to create a gratitude collage. This process works in a similar way as a vision board. You can cut out pictures from a magazine or add personal photos. Your collage can simply be laid out on a poster board or you can get more creative and decorative. You can even keep your board electronically on Pinterest or some other app. The point is to collect images that move you to consider your good fortune. It’s a good idea to put your board in a place where you can see it or access it daily. You might even want to add to it to keep its momentum going.

Hold a Friendsgiving
Friendsgiving is like Thanksgiving, only with friends and chosen family instead of biological family. This special occasion is often held in place of traditional Thanksgiving for those who don’t have family physically nearby or who aren’t emotionally close with their relatives. Sometimes it takes place near the actual holiday. You can get creative, though, and hold your own special gathering, customized to your needs, any time you wish. A gratitude party or get-together can remind you of the people who are most important in your life and enhance existing bonds.

Look for Gratitude in Challenges
Let’s turn things around a bit. You probably know how easy it is to focus on the bad stuff. Sometimes we get stuck in the negative and allow it to weigh us down. That’s natural, but you can interrupt that cycle by consciously working to find the gratitude in life’s challenges. Look for the lessons or the silver linings. Be sure to write them down in your gratitude journal or make a note of them in some formalized way so that you can look back and remember the good that came from adversity.

Help Others
One of the most impactful ways to gain perspective and be grateful for what you have is to help others in need. This can be through a formal volunteer effort with a philanthropic organization or it can simply be something like helping a neighbor you see who could use a hand with his lawn. No matter what the effort, you’ll reap the rewards when you pitch in to give to others. Try to do something to help someone else at least once a week, and you’re sure to experience a boost in gratitude.

Give these ideas a try. Research or brainstorm some additional ones on your own. Just get started so you can see just what a difference embracing a mindset of gratitude can have on your entire life.

We’ve talked about the process of writing in a gratitude journal and the kinds of benefits that activity can offer. Writing is a powerful process. Sharing your written words of appreciation with others can have an even bigger impact than journaling privately. Personal notes can really brighten a person’s day, and make many positive impacts in the lives of those receiving them and those giving them.

Writing Has Power
In a busy world, we can get caught up in ourselves and the things we absolutely must accomplish each day. It’s easy to forget to acknowledge the important people in our lives. It’s for precisely this reason that receiving a note of thanks or appreciation is so very meaningful. People simply don’t receive these spontaneous offerings on a regular basis. That’s why setting aside the time and taking the effort to write such a message is so powerful, for both you and the receiver.

Sharing Gratitude Strengthens Bonds
A personal note or message goes far to show you care. Words have meaning, but it’s often said that actions speak louder. The recipient of your note will be surprised to receive it. A positive surprise almost always improves someone’s day and mood. This can be especially impactful if you intentionally send your message to someone you know is going through a rough patch. Regardless, this small gesture will go far to strengthen existing bonds because it’s such a customized act. When people feel a personal attachment, they tend to experience feelings of closeness and meaning. Your written acknowledgement of their importance in your life will surely affect your relationship in a positive way.

Ideas to Get You Started
Your words of gratitude don’t have to be in hand-written form, though it truly is a nice touch that’s a rarity these days. You can send electronic correspondence, if you prefer. Your message doesn’t have to be long, either. Any written words of appreciation will be a start and can be quite meaningful.

Here are some examples:

• Drop a post-it note of love in your child’s lunchbox
• Slip a little love letter into your significant other’s coat pocket
• Send your colleague an email thanking them for their assistance
• Mail your best friend a funny card with a personal note of appreciation just because
• Text a buddy a note of support on a difficult day
• Give your doctor or other professional a written message of thanks for their service
• Write a letter to a loved one expressing your indebtedness

This is just a short list to spark your own creativity. People from your past, older relatives, neighbors, kids’ teachers and other meaningful people in your life should be considered as recipients for your words of gratitude. If possible, try to take on this practice daily, at least for a while. You’ll see the momentum can lead to some pretty amazing results.

***Grab my new gratitude journal and start cultivating an attitude of gratitude.

If you’re still on the fence about starting a practice of gratitude for yourself, I’d like to issue you a simple challenge. Just for today, find just one random thing in your environment to be grateful for. This is a low-stakes activity that can be a great way to jumpstart your pursuit of gratitude

What to Look For
It’s easy, really. There are things to be grateful for, even on the difficult days. In fact, it’s even more impactful when you discover little rays of light in the darkest times. You can look for anything within your daily routine that inspires you. If you don’t leave your home that day due to sadness or inability, perhaps the very roof over your head could be your source of gratitude. Even a beautiful flower out your window might be enough to influence your mood for the better. Find just one thing and focus on that.

What You Can Expect
Let’s be realistic. Taking a minute to notice one thing you’re grateful for in your day probably isn’t going to completely change your life. However, it could be a significant jumpstart toward moving you in the right direction. This is especially true when you’re going through a difficult period. Turning a long-standing low mood around even slightly by acknowledging one small good thing can be quite meaningful. Remember, our thoughts influence our feelings and behaviors.

Future Payoffs
Sometimes all it takes is one small catalyst to spark major change. Some consider this the “baby steps” philosophy. Every habit or practice begins with one small step. Taking a moment to be grateful for just one thing in your environment today can improve your mood, even just a little bit. You may notice a weight is lifted from your chest or that some of your anxiety has eased. Hold onto that feeling. Notice whether your perspective improves after reflecting on gratitude just once today. This lift in your mood and brightened outlook can lead you to feeling better, which then influences your actions in a positive manner. You might just notice it’s a bit easier to find that one thing to be grateful for tomorrow.

Give it a try. Find one tiny spark to light the flame of gratitude today. Be intentional in noticing the effect it has on you. You may find it’s simpler and more rewarding than you realized to begin your gratitude practice. 

*** Are you keeping track of what you are grateful for? Here is a journal to help you do that!

Once you get into the habit of contemplating what you’re grateful for each day, it’s time to consider making it a written activity. This can be intimidating for people who don’t like to write or who feel they may not have time to dedicate to such a practice. In all honestly, it really doesn’t take much more time to write it down than to simply think on what you appreciate, and you don’t need  strong writing skills in order to jot down three sentences. Let’s see if we can’t make the process seem less stressful. There truly are some amazing benefits that come from the physical process of creating a record of gratefulness.

More About Gratitude Journals
While it’s called a “gratitude journal”, it’s actually a tool or a record. You don’t have to write in a paper journal. The important part is that you take the time each day to record a few things that make you feel fortunate. Doing so can actually help to manifest more positive things. Writing down what you’re appreciative of each day brings that sense of gratefulness to the forefront. It allows you to focus on the positive, helping you to spot opportunities you might otherwise have missed. Keeping a gratitude journal gives you a written record to pull out and look back on any time you’re feeling less than fortunate. It can provide you with motivation in the toughest of times.

Benefits of a Gratitude Journal
There are many benefits to keeping a gratitude journal. Instilling a writing practice in this way ensures that you maintain a focus on positivity. Sure, sometimes bad things may happen, but this overall emphasis on finding the good can help to provide you with the resilience to keep going. Your stress levels will decrease as you begin embracing an attitude of gratitude. Plus, the act of writing can be therapeutic in itself. Writing also helps to give you a different perspective on things that you might not see as readily without engaging in the process. You can identify patterns and insight into your life that might help you to find opportunities and to grow.

Tips for Using Your Journal
The most important thing when it comes to a gratitude journal is consistency of practice. Some journal twice daily. Others prefer once. Regardless, it will only be effective if you use it regularly. One of the best ways to help yourself want to use your journal is to choose a format you enjoy.

Don’t force yourself to write in a journal by hand if you prefer to use electronic methods. You can keep your records in a simple word processing spreadsheet or use one of many apps that are available for this purpose. On the other hand, if you are inspired by a beautifully-bound paper journal, find one that speaks to you and start writing your thoughts down immediately. No matter what you use, keep it handy by your bedside or on easily accessed devices.

Turn your routine into a ritual. Make it a process that feeds your soul. Incorporate your morning coffee into your journal writing or light a candle with a lovely aroma to accompany your routine. Just make it yours.

A gratitude journal can be an insightful and life-changing tool. Remember, you only have to write three simple things you’re grateful for. There’s no need to make it complicated. Start your record keeping practice today and see what it can do for you.

With gratitude,