Spot a Riptide Before You Swim: Recognizing the Signs
Navigating the emotional challenges you face, like escaping a riptide in the ocean, becomes easier with experience. As you develop skills in managing these emotional currents, you will also gain insight into the early signs that indicate you might be drifting toward riptide thinking. Recognizing these signs is crucial for maintaining emotional flexibility.
The initial indicators of an emotional riptide often manifest physically. You may notice yourself holding your breath, tensing your shoulders or stomach, or clenching your jaw. When you recognize these signals, the best course of action is to step back—just as you would stay on the beach if you observed a riptide. Waiting to re-enter the water can provide the necessary time to engage a more open perspective.
An Open Perspective: Gratitude
Consistently employing techniques that foster an open and positive perspective can enhance your awareness of the body, making it easier to notice the onset of tension. One powerful approach to cultivating an open mindset is through gratitude. Research indicates that gratitude has substantial, lasting, and measurable effects on our well-being. It is an accessible practice that anyone can engage in, regardless of age or circumstances.
What Is Gratitude?
While many people instinctively understand gratitude, defining it can be complex. It can be described as an emotion, a value, or a behavior. But researchers need a clearly defined concept to study something scientifically, so they have developed specific frameworks for gratitude. For instance, Robert Emmons and Michael McCullough describe gratitude as a two-step process: 1) recognizing a positive outcome, and 2) acknowledging the external source of that outcome. This source may include other individuals, nature, fate, or a higher power.
How Gratitude Transforms Our Perspective
Neuroscientist Rick Hanson explains that our thoughts shape our brain. The more we focus on a particular thought, the stronger the neural connections become. If we fixate on negative emotions—worry, sadness, or irritation—our brains become wired to experience anxiety and depression. Conversely, focusing on gratitude can train our brains to seek out and recognize positive experiences.
We tend to interpret things negatively because of a natural bias to look for threats, which means that sustaining a grateful mindset requires intentional practice. Incorporating daily routines and reminders can help solidify gratitude as a regular part of your life, providing resilience during challenging times.
Individual Benefits of Practicing Gratitude
Research supports the idea that gratitude can lead to numerous individual benefits, including improved psychological health and greater life satisfaction. Some studies suggest that individuals who practice gratitude may experience better health outcomes and adopt healthier habits. Moreover, those who regularly express gratitude report higher levels of happiness and lower rates of burnout.
Here are some notable studies on gratitude and its effects:
- How Gratitude Changes You and Your Brain: A study by Joshua Brown and Joel Wong found that practicing gratitude enhances happiness and reduces depression, suggesting it can complement psychological counseling.
- Giving Thanks Can Make You Happier: Harvard Health highlights that expressing gratitude can elevate mood and overall well-being by helping individuals recognize the goodness in their lives.
- The Neuroscience of Gratitude and Its Effects on the Brain: This research illustrates how gratitude rewires the brain, fostering a greater focus on positive experiences.
- Feeling Grateful Improves Health: According to the Mayo Clinic Health System, gratitude can enhance sleep, mood, and immunity, while also reducing symptoms of depression and anxiety.
- Gratitude Enhances Health, Brings Happiness, and May Even Lengthen Lives: A study from Harvard Health suggests that gratitude contributes to better emotional and social well-being, improved sleep quality, and potentially longer life expectancy.
Together, these studies highlight the profound impact gratitude can have on mental and physical health. Practicing gratitude creates a positive ripple effect that improves our relationships and enhances our overall sense of contentment and wholeness.
Navigating emotional challenges can be daunting, especially during times of change. This blog series will explore evidence-based methods to help you cultivate gratitude, providing a grounding framework during difficult times. By embracing gratitude, you can become more resilient and effectively navigate the emotional challenges of therapy.