Staying Strong During Challenging Times With Gratitude

Gratitude is a powerful tool that can transform your life. Gratefulness can help you feel better about yourself, your relationships, and your world.

Many people struggle to identify the source of their happiness and meaning. Gratitude is a powerful tool that can help you find the answers to these questions.

You can express your gratitude in a more personal and authentic way. It’s easy to share your appreciation with your friends, family, or colleagues — but it’s hard to do so

We’ll try to change your philosophy to gratitude in this article by covering all aspects. Let’s start

1- Don’t Minimise Small Things

dont minize small things

People often minimize their achievements. The reason people tend to have some “Cognitive Distortions.” Society often teaches people do not to count on small achievements. 

Cognitive distortions are our brains’ tendency to create situations that are not true. When we experience a cognitive distortion, we believe what we want to think. 

There is no doubt that small is beautiful. Small is the new big. The smallest thing can be magnified to the most significant thing – manmade or natural, and it’s all good.

Emotional Behavioral 

When we minimize a positive experience, we are downplaying its importance. This tendency is most pronounced with positive things and events. For instance, we might think less highly of a perfect test score than we would of a mediocre one. 

At the same time, we would still take pride in our accomplishments. But when our brains make us think negatively, we perpetuate the problem. We’re programming our brains to find out “what’s not good.” 

As we know, this kind of thought can help find the problems. You don’t need to think “always.” It should be wrong. You’ll have more creativity to find “bad” things in your life. Finding a bad thing isn’t mean you’ll have a negative person.

The problem is long-term; you should cultivate gratitude alongside negative feelings to protect yourself.  

You can’t just stop your negativity, but you can cultivate gratitude, mindfulness, and positive habits. 

Cognitive distortions are an illusion of reality that we create to avoid confronting uncomfortable truths.

2- Read Philosophy 

philoshoper
The study of philosophy has a significant influence on the way we think. It is a journey through the world of ideas that can help you learn to be more objective and analytical in your thinking.

 The study of philosophy will improve your critical thinking skills, help you write and read better, and sharpen your analytical faculties. It will also enhance your ability to think through complex concepts and evaluate their pros and cons.  

It’s crucial because of philosophy. You’ll understand we’re just tiny parts of the universe; our life in the world is limited, we belong to nature, etc.

These kinds of thoughts we’ll help you lower your ego, and you may feel more responsible for your life, nature, and your emotional well-being.

In addition to its practical value, philosophy can help you develop as a person. A philosopher has extensive knowledge of human nature and its problems. Questions like “What’s The Meaning Of Life?” and “What is truth?” are fundamental to our existence. By grappling with these questions, you can enrich your life and make it more meaningful. You can cultivate a greater sense of purpose than seeking answers. You can be enlighting the people around you.

The human brain is the most complex machine in the known universe. It contains billions of neurons, which communicate with each other via synaptic connections. The brain has a unique ability to learn and remember things: it can recognize faces, names, and even words. You start using these brain synaptic connections more by asking higher questions with philosophy.

We live in an infinite universe. The more we learn about it, the more we discover its extraordinary life and existence. I’m sure you’re here because you want to be a part of it.

4- Emotional Freedom Technique

emotional freedom technique
EFT is a very effective technique that has racked up impressive clinical evidence. It is also very well supported by many psychological studies, and the author recommends

Many of us have had unpleasant experiences with emotions such as anger, envy, jealousy, or sadness.  

The good news is we’re not alone. 

Emotions can be very complex, and there’s no right way to react to all

You can unblock yourself from stress, tension, anxiety, and other negative emotions.

With EFT and tapping, your mind is given the power to reach deep into your subconscious to observe specific action points. So you can use the method instantly with no prior knowledge.

How to Work?

The technique uses acupressure points to improve the energy flow throughout the body. The process can help people deal with stress by tapping on meridian points. 

Depression is a highly complex condition that is not easy to treat. It affects many aspects of a person’s life, making it hard to look for effective ways to improve one’s mind and body. However, the results show that Clinical EFT was highly effective in reducing depressive symptoms in various populations and settings.(source)

A reduction in cortisol can lead to an overall decrease in stress and anxiety and increase overall happiness and gratitude. 

Johnson, Jurgens, and Lake examined the long-term course of Vietnam veterans with post-traumatic stress disorder. A comprehensive study published in the Journal of Nervous and Mental Disease concluded that the technique effectively treats psoriasis and a variety of other conditions.

Depressed Thoughts

The benefits of EFT techniques are well documented. Several studies have been conducted to validate the effectiveness of this therapy. A recent study showed that tapping the body’s specific points decreased the amount of cortisol in the participants. (source) 

EFT improves mood by tapping into the underlying emotional and mental blocks. In a 2012 study of 30 students with moderate-to-severe depression, research has shown that tapping on an underlying emotional trigger can be enough to alleviate depressive symptoms. (source)

The study also noted that EFT is a great complementary medicine tool, as it can reduce the side effects of psychotherapy and antidepressant drugs.

EFT, also known as the “Miracle” or “Energy Medicine,” is used for pain relief, anxiety, depression, stress, and insomnia to weight loss.

5- Read Rumi

reading

The unique personality of Rumi is a significant reason for his popularity. Unlike other mystics, he did not pander to the crowd or conform to any social norm. Instead, he was a free spirit who dared to challenge conventional thinking and social conventions. He shattered ancient cultural taboos, dusty dogmatic thinking, and slave mentality.

One of the most important lessons that Rumi taught was to make love and gratitude the most crucial things in the world. 

Become a One

The poet’s poetry contains a lot of “burning” and fire. This is because love is the true nature of being and needs to burn away the ego before death. 

While many modern philosophers have attempted to make a universal philosophy, the Sufi tradition is a far more personal approach. It emphasizes intuition, mystical perception, and the importance of being prepared to enter mainstream religion. 

“Through love, the seeker grows and finds the truth. The Perfect comes into being. The seeker returns from his spiritual journey more mature and ready to serve the entire creation. Unlike religion and culture, the seeker does not discriminate among races, beliefs, or religions.”  

 The more we understand ourselves, the more we will have the ability to live our lives.

“Be grateful for your life, every detail of it, and your face will come to shine like a sun, and everyone who sees it will be made glad and peaceful. Persist in gratitude, and you will slowly become one with the Sun of Love, and Love will shine through you its all-healing joy.

– Rumi

6- Spend Time With Your Family and Friends

spend your time with family and friends

You may not realize it, but spending time with your friends and family can significantly impact your health and well-being. Research shows that spending time with your family has several benefits, including reducing stress hormones and creating feel-good chemicals in the brain. (source)

Spending time with your friends and family can also help them deal with life’s challenges. As parents, you can provide your kids with a safe and nurturing environment to help them overcome any obstacles. You’ll also have a strong sense of identity. And, you can build a strong bond with your children and your spouse.

The benefits of family time go beyond your emotional well-being. Besides creating lifetime memories, it helps you develop confidence and a strong desire to nurture healthy relationships. Investing in your children’s development will help them develop strong emotional, psychological, and social skills. They may even copy your behaviors as they mature and interact with their siblings. 

“Of all the means to insure happiness throughout the whole life, the most important is the acquisition of friends.”

– Epicurus

7- Travel More

travel more
There are many ways to travel and stay connected with people. Some ways of traveling will help you explore the world in new and exciting ways.

Traveling is one of the most fantastic perks in life. You get to see what’s out there and see new things. But traveling also means that you have to see many people and become friends with many people. And being friends with lots of people is great, but if you don’t know how to stay in touch with them, you may miss out on some viral content while abroad.

There’s no better way to immerse yourself in events than by going on experience other cultures. Traveling can be expensive. You may not find the proper flight schedule and hotel, especially if these trips take several weeks! Don’t be sad.

You can travel to your own cities’ unknown, rustic places. You don’t need to always go to other countries.

If you have an open mind, you will be more sensitive to other cultures. You can gain new insights into these communities and share them with others. You will learn to respect other people’s cultures, and you will also be more understanding of your own. By having a diverse experience, you can become more open-minded and curious about the world around you.

8- Gratitude Journey

gratitude journey
In a world where life is full of hard work, stress, and constant competition, most people don’t have time to write thank-you notes. Daily writing about appreciation would be an excellent opportunity to express gratitude consciously.

Gratitude is a powerful emotion that can help you stay positive and happy. It also helps us appreciate the things we have. 

Gratitude can be easy to forget to take time for yourself, especially when life gets wild. But it’s so important to take time for yourself, whether it’s by going out with friends or doing something that makes you feel good about yourself. 

A gratitude journal helps you capture and reflect on your most valuable moments in life. 

Why Keep a Gratitude Journal?

Many people don’t keep a gratitude journal because they don’t know what to write. However, it is important to start keeping a journal because it can shift your focus to more positive things and be more present. Practicing daily gratitude is an effective way to improve your overall happiness.

Science-Based

  • Gratitude is related to 23 percent lower stress hormones (cortisol) levels. (source)
  • Another a study of healthcare professionals, keeping a thankfulness journal for two weeks resulted in persistent decreases in felt stress (28%) and depression (16%). (source)
  • Over six months, gratitude exercises (counting and writing gratitude letters) lowered depression in at-risk people by 41%. (source)

How to Cultivate an Attitude of Gratitude?

One way to cultivate an attitude of gratitude is by doing small things. Write down the good things that happen in your life and be grateful. Whether you are thankful for the day, the food you have, your health, or the opportunity to experience a new adventure. Gratitude helps you appreciate what you have and your options. 

Start by recognizing the good things in your life.

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

John F. Kennedy

8- Mindfulness Eating

mindful eating
Mindfulness eating is a state of mind where you focus on your breathing and cultivate awareness. Mindfulness eating can help you stay connected with your body and experience more energy, strength, and vitality.

Eating well is a massive challenge for many people. Most people don’t know how to eat mindfully, and it’s challenging to follow a healthy diet. Mindfulness eating is a lifestyle change that helps people eat mindfully and improve their health, productivity, and happiness.

Mindfulness eating has many benefits, but gratitude and feeling more satiety are the most significant benefit. 

With Mindfulness Eating, you can enjoy healthy meals even when you’re not hungry. It also helps you be more mindful of what you are eating and how it affects your body.

How to Develop a Mindfulness Eating Practice?

The first step consists in paying full attention to your food. It is common to eat on automatic pilot, and it is essential to bring your attention back to the food.

 Mindful eating will prevent you from binge eating or overeating and improve your overall health and well-being. The second step involves changing your mindset and learning to eat mindfully.

You can practice meditation practices to help more mindfulness in your life. If you don’t know about meditation, you can check here.

However, practicing mindfulness while eating can help you tune into your body’s needs and recognize when you’re overeating.

When we are mindful, our bodies send signals that we’re full to our minds. If we eat too quickly, we may overeat. But practicing mindful eating allows us to feel full before we do. 

 By slowing down before you eat, you’ll be more likely to heed the signals from your body and stop overeating.

Johnson, Jurgens, and Lake examined the long-term course of Vietnam veterans with post-traumatic stress disorder. A comprehensive study published in the Journal of Nervous and Mental Disease concluded that the technique effectively treats psoriasis and a variety of other conditions. The study also noted that EFT is a great complementary medicine tool, as it can reduce the side effects of psychotherapy and antidepressant drugs

9- Fasting

fasting

Fasting is a practice that has been around for thousands of years. It’s a way to achieve spiritual growth and health.

 Fasting has become a popular trend in the modern world. The benefits of fasting are undeniable, but people often forget about the spiritual side of fasting, like increased vitality, gratitude, and thankfulness.

A few days of no food may be enough to reset your life and make you grateful for your previous foods. 

How does it work?

Fasting has many benefits. Those suffering from depression, anxiety, and weight problems can benefit from fasting. In addition to being grateful, it can make you feel more alert and motivated to accomplish your tasks. Your body produces more of the hormone orexin and BDNF while fasting, regulating arousal and wakefulness. The effect of this natural chemical is immediately noticeable, even if you are not hungry. (source)

While we continue to explore the possibility of neural regeneration, the field is currently still in its early days. One big question that will continue to be controversial is whether fasting can regenerate brain cells or whether it impedes neural regeneration. Now, Science shows fasting can regenerate brain cells by increasing BDNF production.

10- Kindness 

kindness

The world is full of people who want to help others but don’t know-how. They want to make a difference, but they’re not sure how.

They’re afraid of being judged or ridiculed for their Kindness. People fear they’ll be seen as naive or weak.

Kindness is a powerful force. It can change the world and improve your life in ways you never imagined possible! With Kindness, you’ll find it easy to share your experiences and teach others to be kind too!

What kind of benefits are acts of Kindness?

 It increases levels of happiness hormones like serotonin and endorphins. 

These hormones are responsible for our general state of well-being. Being kind releases these same chemicals into the bloodstream, resulting in a ‘helper’s high.’ As such, it has a beneficial effect on our health. 

Science-based Research About acts of Kindness:

  • One study showed that people who show Kindness are happier and feel more positive. (source)This effect can be traced back to a biological mechanism. In this case, Kindness is associated with a higher sense of well-being.
  • Research has shown that a kind act can reduce anxiety. A Harvard study showed that someone who does something nice for someone else is happier.
  • Studies also found that acts of Kindness lower blood pressure and improve cardiovascular health. The oxytocin increases levels of nitric oxide, which dilates blood vessels. This, in turn, helps to protect the heart.

 This is why Kindness is considered to be beneficial for the heart. If you wonder what the health benefits of Kindness are, it’s probably time to get on board and show some love.

Wherever there is a human being, there is an opportunity for kindness

– Lucius Annaeus Seneca.

Final thoughts

Being grateful is one of the most important things you can do for yourself and others. However, it’s something that many people don’t do, and that’s why it’s so important.

People often forget to be thankful for what they have. They are so busy and don’t have time to be grateful for everything that happens in their lives.

 If you are feeling down or unhappy and want to change this attitude, start by being grateful for the good things in your life and how lucky you are to have them! This is a simple way to start changing your mindset towards gratitude.

Do Animals Feel Gratitude?

It might seem strange because some have observed cats and dogs showing displays of appreciation. These mammals have demonstrated high levels of prosocial behavior but not necessarily gratitude. Sometimes they express their gratitude through a feeling of obligation or indebtedness. Despite their different expressions, humans often perceive the behavior as a sign of appreciation. It could even be a cause for their kindness.

Do Animals Show Gratitude?

While this is admirable, many humans have a hard time understanding why animals express gratitude in the first place. Ultimately, they show a great deal of appreciation to others in their lives. And we’ll talk about the importance of sharing our happiness and good fortune with other species.

Does Gratitude increase Serotonin?

Researchers have been looking into whether or not gratitude increases serotonin. The hypothalamus is a part of the brain that regulates various bodily functions, including mood, metabolism, and even sleep. These findings suggest that being more grateful may increase the levels of these neurotransmitters, which can lead to a variety of positive effects, including improved sleep and increased physical activity. Likewise, gratitude may help people reduce their feelings of stress and depression and help with the pain of physical ailments.

Does Gratitude Help Depression?

It is known to ease depressive symptoms. Research suggests that it has to do with the brain’s operation and neural activity. In recent studies, neuroscientists have discovered that expressing gratitude increases the release of certain neurotransmitters, including dopamine, serotonin, and oxytocin.

innerfuel logo

Optimize Your Life, Body, And Soul