My challenging circumstances are that of a privileged first world person. I’m grudgingly sheltering in place again due to my compromised immune system and rising cases, sad there’s no family Thanksgiving gatherings, frustrated with the pandemic, irritated I cannot travel nor get out safely, fearful of getting sick or those I love getting sick, apparently stressed enough to chew through my night mouth guard. Sigh, suffering from quarantine fatigue ... time to go back and re-read my article Quarantine Fatigue & Resiliency.
I could go on and spiral down a long dreary and dark hole and have quite a pity party. I choose to stop and move into gratitude for what I do have. This is a resiliency skill I'm working to build
Expressing Gratitude even when it’s hard:
I acknowledge during challenging circumstances gratitude may be the furthest thing from your mind. During a crisis or life event everything can be ripped out from under you and you may not feel thankful or grateful. That’s 100% normal.
The ability to express gratitude is beneficial physically, mentally, emotionally and spiritually –I wrote in detail about the benefits in 15 tips for Gratitude and Building Your Resilience.
Expressing gratitude can be life improving in times of challenging circumstances.
Did you know that when you express gratitude it helps build your resilience for the next hard thing that comes along in life?
10 Ways to Express Gratitude When Life is Challenging
1. Acknowledge your feelings
a.My challenging circumstances are…….
2. What can I learn from this circumstance?
3. How would I like to or have I grown as a result of this?
4. Can you think of one thing you are thankful for?
a. It may be something really small and simple
i. sunshine, a butterfly, a flower, a smile, waking up today, a drink of water.
5. Can you think of one person you’d like to thank?
a. Send them a note, letter, email, text or call them
6. Acknowledge someone’s sacrifice or effort
a. Veterans, first responders, educators, health care workers, etc.
7. Seek positive things and thoughts
a. Motivational quotes, nature’s splendor, music, articles, books, art, people.
8. Set aside time for quiet prayer and/or meditation
9. Start a gratitude practice
a. Set a timer & daily express gratitude and thankfulness
b. Journaling daily what you’re grateful for
c. Place daily gratitude’s in a jar and harvest them at year end
10. Thank your body and brain for doing what they do to make us human and keep us alive.
I’ve learned that no matter what there is a lot to be thankful and grateful for. Here’s my list.
I am grateful for you!
I’m grateful for God, family, friends, health, technology to connect with others. I’m blessed and thankful for my clients who give me the opportunity to coach and provide help. I’m grateful for a booming 2020 business year, I’m thankful for speaking opportunities to educate others on how to become more resilient. I’m thankful for modern medicine to keep my body functioning. I’m grateful for food, shelter, a running vehicle, a motorhome, fantastic neighbors, cul-de-sac exercise, flexible work life balance, small group, my body workers, children, grandchildren, sunshine, nature’s ever changing presence.
Once in this gratitude groove, I could continue to write about what I am thankful for. I hope find your gratitude groove.
May these 10 tips be helpful and guide you to finding your gratitude in challenging circumstances.
How do you express gratitude when life is challenging? Do you have ideas that you’d like to share? I’d love to hear from you.
May you and yours have a blessed Thanksgiving in whatever way you choose to celebrate or not.
Peace, Love, & Blessings,
Teresa - blessed, thankful and grateful - even in challenging circumstances
Teresa Bitner, PMP, M.Ed., ACC
Partnering with those who have been knocked down my life and want to bounce back, build resiliency and move forward to a bold life.
Author of Soul Love: How A Dog Taught Me to Breathe Again
Gratitude Resources: Share & enjoy!!
Science Behind Gratitude
Giving Thanks Makes You Healthier
Deepak Chopra – Finding Gratitude during the Coronavirus:
Gratitude During a Pandemic:
14 Benefits of Gratitude
Why Gratitude is Good
31 Benefits of Gratitude: The Ultimate Science-Backed Guide
The Neuroscience of Why Gratitude Makes Us Healthier
What to do When You’re Not Feeling Thankful
Jane McGonigal - SuperBetter
Gratitude Physically Changes Your Brain, New Study Says
Book: Gratitude Works: A 21 Day Program for Creating Emotional Prosperity by Robert A. Emmons
Date: Monday 12/14/20
Time: 8pm EST - 7pm CST - 5pm PST
2020 has been a doozy of a year – the loss and grief in so many aspects of life and the world.
So many losses with Covid-19, economic hardships, racial unrest, elections, continued surging cases, and on and on.
It can be overwhelming and feel heavy.
I want to help you move through this heavy grief, lift the weight and move forward.
This webinar will be a safe place to
Acknowledge your grief
Learn about loss - what's normal
Methods to process some of the pain
Simple steps to move forward into 2021
Click here to learn more and register.
If you have any questions please ask!