How do you talk to yourself in your head, ie what do you tell yourself? Evolutionarily as humans, we are hardwired to focus on negative outcomes. As hunter gatherers negative events could result in loss of life or harm to our group. The issue in modern day is that this once evolutionary advantage can result in cyclic negative thought patterns and subsequent anxiety.
Gratitude journaling is a way to flip the negative hardwire bias.
Gratitude journaling is a daily practice of writing down positive things.
A typical format for this is:
- Three things you are grateful for
- Three things to make (or made) your day great
- Three self affirmations, ie “I am strong!”
The exercise itself usually takes around 5 minutes to complete. What you write does not need to be extraordinary, it can be as simple as, “I’m grateful to have gotten a good night’s sleep” or “I’m grateful for my cup of coffee.” Doing this mental exercise routinely, is also important. Writing out your gratitudes when you’re feeling good is fine, but it’s also important when you’re in the midst of a difficult time. Finding the positive in small or simple things is powerful and can help you appreciate what you have, instead of existing in a space where you’re thinking of what you are without.
Many people find it relatively easy to find things to be grateful for, or things to look forward to in the day. However, the self affirmations can feel awkward when you start this practice! It is not uncommon to have a childhood where you were taught that self praise or forms of self care are “selfish.” The self affirmations are a great place to write statements to build yourself up, but also to write about things that you are trying to work on in yourself. Things you wish to strengthen in your personality. The affirmations can change over time when you feel it needs to, but it can be helpful when you are trying to build a new habit; like exercising or eating healthier. For example, if you’ve thought for a long time that you’re not someone you would consider healthy and you’re taking steps to be healthier writing, “I am healthy” as your affirmation is a powerful mental step in helping you reach that goal. Building a positive foundation with yourself is important to long term success with health and wellness. Believing in your self worth allows you to take the time out of your schedule for the half hour to workout or make the time to prepare good food for yourself. Your belief that you are worthy of this self care and that it is important to your long term health will help you keep returning each day.
So, find a small notebook or journal that brings you joy. Get some colorful pens. Try to find a time of day when you’ll have 5 uninterrupted minutes to write, and forgive yourself when you miss a day. In implementing these simple positive mental exercises you will notice reductions in stress and anxiety, which will lead to long term improvements in your overall health and mindset.
Coach Sarah, FNP-BC, MSN