Practicing Gratitude to Help Cope with Crises

We’re in the midst of anxiety-provoking times. Whether you’ve dealt with anxiety before the pandemic or you’re experiencing anxious thoughts as a result of these changing times, it’s normal to experience heightened anxiety. We’re all worried about our health, the health of our family and friends, our jobs, the economy, and what the future will look like, among other things. How can we deal with all of these anxious thoughts without letting them overwhelm us? Try practicing gratitude. Gratitude is all about showing appreciation. It’s not something that we’re hard-wired to do, but it is something that we can incorporate into our daily lives in order to reap the benefits. What is gratitude all about, and how can it help you? Let’s explore…

Why is practicing gratitude helpful?
Gratitude tends to make anxiety less severe. It is a useful distraction tool, which shifts your focus away from negative, anxious thoughts and towards positive, grateful ones. Grateful thoughts take up space in your mind where anxious thoughts would otherwise arise. It’s a simple and effective way to feel calmer and focus on the positive in your life.

How does it work?

Start by taking notice of your state of mind.
Become aware of your negativity, worries, or fears. Pay attention to how you are seeing the world. Are you only focusing on the things that you can’t control or the things that cause you to worry? Are you allowing your circumstances to dictate your mood, or are you able to breathe and get into a state of calmness and gratitude?

Find things to be grateful for.
We all have something to be thankful for, whether it’s our health, a warm cup of coffee in the morning, or a sunny day—the perfect weather for a walk outside. Even during stressful times, you can find something that makes a negative situation a little better.

Describe what you are thankful for.
Name each grateful thought out loud, write them down on a list, or keep a gratitude journal. Spend a few minutes every day noticing and describing what you are grateful for. If you are having a particularly rough day, go back to your gratitude list or journal. Read it over or read it out loud; use it as a reminder that despite what’s going on, there are still many things in life for which you can give thanks.

Switch your point of view.  
After you have begun noticing and writing, start switching your point of view from negative to positive, upset to grateful. This takes time and practice. You are responsible for your own thinking, and you can create an air of gratitude simply by saying that you feel this way!  

Share your appreciation with others.
Give a compliment or praise to someone who means a lot to you. Let other people know that you appreciate them. This could include family, friends, neighbors, or essential personnel who put their lives on the line to help us. You could write a thank you card, send a positive message online, or make a donation if you are able to. The goal is to put out positive vibes and energy to spread positivity with others during this difficult time.  

Anxiety is not easy to deal with, especially during a pandemic without an end in sight. We will all experience fear, anxiety, and overwhelm as we navigate unsettling circumstances. One way to cope with these feelings is to practice gratitude. Gratitude helps us see the silver lining in every situation. It reminds us to focus on what we are thankful for, to replace negative thoughts with positive ones and to share positivity with the world. Try to cultivate a grateful mind. Shift your focus away from what worries you and towards what soothes you. In every situation, there is opportunity to respond with positivity.