Keeping a Gratitude Journal
When you continuously express things you are grateful for, it trains your brain to begin focusing on things you like about your life instead of the things you don't.
Often times depression stems from a routine of negative thoughts so a gratitude journal re-programs your mind to think more positively. Your outlook on life will change.
I tried gratitude journals several times in my life, but didn't experience any benefit because I didn't stick with it. In order to receive the benefits from a gratitude journal you need to keep one everyday for at least two weeks. You should also write down at least 5 items each day.
It's also important to do it even when you feel bad. In fact, that's when it's most beneficial. You will begin to see that even on your bad days, you always have something to be grateful for.
You'll also notice that as you continue to keep a journal, you'll start finding more and more to write about. I started out writing 5 things but as time went on, my list kept getting longer and longer.
Journal Contents
A lot of people will say, "I have nothing to be grateful for." That's not true. We all have something to be grateful for each and everyday. And they can be small things such as, "I drove home safely from work today" or "I was able to pay my bills this month."
They don't all have to be big things like "I have a good job" or "I have a great family." Of course you can write about these things if you are grateful for them, but just remember the smaller things count too.
But the most powerful gratitude entries are ones where you write down positive things about your negative situation.
For example, say you're sad because you are overweight. Sure, you may write down you are happy to have a home, family, car, etc in your journal. but it still may not help you feel better about your weight.
That's when it's important to write down gratitude statements about your weight, which is what's REALLY bothering you, right? For example, you could say...
1) I am overweight but I love myself enough to want to eat healthier and change my body. And for that I'm grateful.
2) I lost 10 pounds and that's a great start!
3) I exercised today and even though I was tired, I know it will get easier with time.
The above statements are so important because you are programming your mind to find positive things about something that is really bothering you. Over time, your subconscious mind will begin to feel better about the issue.
When I first started my gratitude journal, I was going through some sadness and wasn't sure why so I started writing down things I was grateful for. It started with material positions (house, car, etc.) but I noticed I was still focusing on my sadness and worry.
So I started writing down positive things about the sadness. For example...
1) I woke up sad today, but I exercised and felt better
2) I'm sad but at least I still value my life and want to make it better
3) I ate healthier today than I did yesterday.
Again, it's about finding something positive inside the negative. This kind of gratitude can be extremely powerful when you're going through something.
Create a Ritual
Set aside a time each day for journal writing (preferably before bedtime). When you go to sleep at night with positive thoughts, it often helps you sleep better and you wake up feeling more rejuvenated.
Don't stress over grammar, punctuation, etc. Just let your thoughts flow and write what's in your heart. The more you do it, the easier will be.
After you finish writing, take some time and re-read what you wrote to let those positive thoughts sink in further. I've also found that if you are having a bad day, it's helpful to go back and read previous entries from other days when you felt better. This will remind you of things that make you feel good.
What You Focus on Expands
If you are negative person and wake up with negative thoughts about your life, body, situation, etc. you probably will lead a negative life. The same works on the opposite end when it comes to being positive. If you start your day filling your head with things you are grateful and happy thoughts, you set the frequency for the day and over time this will become a habit.
Even if you feel like crap, look yourself in the mirror and say the following statement aloud 10 times. "Today will be a GREAT day!" Say it with enthusiasm and don't worry if you don't really believe it. The more you do this, you will begin looking for positive things that happen throughout the day that will affirm what you said in the mirror.
Pretty soon you will make a habit of looking for more positive things throughout the day.
Remember... it takes time. I remember when I first tried, I didn't think it was working, but the more I stuck to it, the better I felt and I began to think more positively without even reminding myself to do so.
Understand "The Secret"
I have to admit, I was a bit skeptical about The Secret when I first heard about it on Oprah. My first reaction is if it's so powerful then how come everyone is not using it?
But I realized if you develop a habit of being negative then you will assume it doesn't work, so therefore you've immediately cancelled out any potential benefits.
And guess what? The Secret is STILL working, except in the opposite way.
You probably don't realize it but you've been living The Secret throughout your depression and even throughout your entire life. If you feel worthless and believe life will never get better then guess what... You just put that thought/energy out into the universe and you know what?...
You've gotten exactly what you've asked for.
The Secret teaches you to focus on what you want instead of focusing on what you don't want. And the more you practice it, the more you'll see how things you want will begin to manifest in your life whether it be happiness, money, love, etc.
It teaches you how gratitude can help change your thinking. And once your thinking begins to change, so will your life.
I believe it works and I've seen the positive results in my own life. But in order for it to work you have to be willing to let go of your negativity and skepticism. Read my article on The Secret and watch the DVD trailer below.
Acknowledge The Good Feelings
Anytime you feel your mood improving, acknowledge it. I got to a point where I was sad almost all the time so when I felt good I would either write down what made me feel good or say it aloud. This gets you to focus on what you were doing that made you feel good.