Gratitude When You’re Feeling Down

Are you suffering from a broken heart? Grieving a loss can be one of the hardest times to be grateful. Whether you are grieving the passing of a loved one, the end of a relationship, a lost job, an emotionally traumatic event, a medical diagnosis, or even a minor setback at work, it can be easy to be consumed by sadness and fear. When we are feeling down, even day to day tasks can be hard to do. Be easy on yourself. Gratitude need not be a chore, one more thing that overwhelms you.

Why should you practice gratitude when things are bad?

Gratitude can be a beautiful distraction from the pain by being present in the moment. Focusing on gratitude can also help us to grieve by honoring the loss. It doesn’t stop there. Gratitude can help with our healing by taking baby steps towards joy. This situation is not what we wanted but gratitude can help us to find appreciation no matter what.
Try this.

• Don’t ignore your sadness. Authentic gratitude is not about ignoring the bad it’s about finding the good. Face your sadness and look deeper. Look back with gratitude. What memories are you grateful to have?
• Be here now. Just for a moment stop looking back with sadness and stop looking forward with fear. Close your eyes. Take a slow deep breath. Feel the air moving into your body. Now exhale slowly and completely. Open your eyes. What do you hear? What do you see? What do you smell? What do you taste? What do you feel with your skin? What gratitude emerges for you through your senses?
• Treat yourself and take it in fully. You don’t have to suffer. Practice letting in joy by treating yourself to a luxury. Here are some ideas to get you started. Then when you are done: What are you grateful for about this experience?
  • Take a bath with Epsom salts and candle light.
  • Buy yourself a flower or a whole bunch. Take them home and put them in a vase. Smell them, notice their beauty.
  • Go for a long drive with no destination (if you are OK to drive). Stop at a gas station for some Twizzlers, salty chips, and chocolate. On your drive notice things you never noticed before.
  • Buy yourself your favorite treat. Before indulging take time to look at it and smell it. Taste it slowly on your tongue. Breath. Enjoy every moment of it.
  • Give yourself a hug. Hold yourself tight. If it is cold wrap yourself in a cozy blanket. If it is warm go outside and feel the sun on your skin.
• Give. Sometimes the quickest way to gratitude is through service. Open the door for someone. Donate money to your favorite charity. Volunteer at a food bank. Make a healthy meal, put it in a container with a napkin and plastic ware and give it to the first homeless person that you see. What gratitude did you find through giving to others?

You are not alone

No matter how shitty things are there is always something good to be found. Notice it. Appreciate it. Feel better (even if only for a moment). Remember that we are all here to support each other. All of us experience times when it isn’t easy to be grateful. This is a safe place to reach out and ask for support. If you would like to talk privately feel free to call me at 505.333.9336.