When life feels overwhelming and the weight of grief or hardship seems unbearable, there's a simple yet powerful practise that can help: Gratitude. It might sound impossible to feel thankful when you're struggling, but developing an attitude of gratitude can be a lifeline during your darkest moments. What you focus on, grows. If you only focus on the negative, you will find yourself in a downward spiral. Gratitude can change it to an upward spiral.

The Power of Gratitude

Gratitude isn't about ignoring your pain or forcing a smile. It's about recognising small moments of goodness, even in difficult times. Research shows that practising gratitude can:

• Reduce symptoms of depression and anxiety

• Improve sleep quality

• Enhance resilience to stress

• Strengthen relationships

• Boost overall well-being

By focusing on what we're grateful for, we train our brains to notice the positive aspects of life alongside the challenges.

Gratitude in Tough Times

When you're grieving or facing hardship, gratitude might seem out of reach. But it's precisely during these moments that gratitude can be most powerful. It doesn't erase your pain, but it can provide moments of respite and a broader perspective.

Try appreciating small things:

• A friend's supportive text

• The comfort of a warm drink

• A moment of unexpected beauty in nature

• A cherished memory

These may seem insignificant compared to your struggles, but acknowledging them can provide tiny lifelines of hope.

Simple Ways to Practise Gratitude

1. Keep a Gratitude Journal: Write down something you're grateful for each day, no matter how small.

2. Practice Mindful Appreciation: Take a moment to fully experience something you usually take for granted, like the taste of your morning coffee or the feeling of sunshine on your skin.

3. Express Thanks: Tell someone you appreciate them or something they've done. This strengthens connections and reminds you of the good in your life.

4. Look for Silver Linings: In challenging situations, try to find one positive aspect or lesson. It doesn't negate the difficulty but can help you maintain perspective.

5. Create Visual Reminders: Place notes around your home or set phone reminders to pause and appreciate something in your day.

6. Create and Use a “Happy Bag/Container”: Collect beautiful things that feed your senses with joy - sight (objects, quotes, pictures, books), hearing (instrument, favourite songs), touch (objects, favourite cuddly toys), smell (favourite scent, scented creams), taste (favourite snack). Be creative. There are no rules as it is unique to you.

Remember, it's okay if focusing on gratitude feels difficult at first. Start small and be patient with yourself.

Building Resilience Through Gratitude

Practising gratitude doesn't just make you feel good momentarily; it builds your resilience over time. It helps you:

• Maintain a more balanced perspective during challenges

• Generate positive emotions that act as buffers against stress

• Strengthen your support network by appreciating others

• Develop problem-solving skills by staying open to possibilities

• Build confidence in your ability to handle difficulties

Gratitude isn't about ignoring problems or pretending everything is fine. It's about finding balance and strength during tough times.

The Ripple Effect

Your gratitude practise doesn't just benefit you; it can positively impact those around you. When you express appreciation, others feel valued and you spread positivity. This can create a ripple effect, developing a more compassionate and connected community.

Taking the Next Step: The Building Emotional Resilience 1-Week Challenge

If you're ready to incorporate gratitude more deeply into your life, consider taking the Building Emotional Resilience Self-Care Journal 1-Week Challenge. This challenge guides you through daily exercises to:

• Establish a regular gratitude practice

• Identify your personal strengths

• Reframe negative thoughts

• Connect with your support network

• Develop mindfulness skills for managing stress

It's a small time investment that can produce significant benefits for your emotional well-being, especially during tough times.

Click here to join

Remember, practising gratitude is not about achieving perfection or constant positivity. It's about developing skills to navigate life's ups and downs with greater resilience and hope.

As you move forward, carry this simple question with you: "What am I grateful for right now?" In answering it, you may find the strength and peace you need to face your challenges.

Gratitude matters because it has the power to shift your perspective, even in the darkest times. It won't take away your pain, but it can help you find moments of light and build the resilience to keep moving forward.