What If We Can Stop Negative Thinking With Gratitude: What is Gratitude?
Gratitude is the practice of recognizing and appreciating the good things in life. It involves acknowledging the positive aspects, big or small, and expressing thanks for them. This could be as simple as appreciating a beautiful sunset, a kind gesture from a friend, or the roof over one’s head. When individuals focus on gratitude, they shift their attention from what they lack to what they have, fostering a positive mindset and enhancing emotional well-being.
Why is It So Hard to Stop Negative Thinking?
Human nature, due to our evolutionary history, predisposes us to scan for threats and negative occurrences. This phenomenon, known as the negativity bias, was essential for survival, enabling our ancestors to react swiftly to dangers. In today’s world, while it still plays a role in keeping us safe, it often leads us to focus excessively on negative events or potential threats, even when they are minor or infrequent. This makes it hard to stop negative thinking. It’s important to understand that this tendency is natural and shared by all humans. Acknowledging this can help us be more compassionate towards ourselves when negative thoughts arise.
What Mental Health Conditions are Related to Negative Thinking?
The impact of negativity bias on mental health can be profound. By continuously focusing on the negative, individuals may experience increased stress, anxiety, and even depression. It can be difficult to simply stop negative thinking. People who suffer from depression and anxiety tend to focus on the negative due to a combination of biological, psychological, and environmental factors. Their brains, influenced by chemical imbalances and heightened stress responses, are more likely to fixate on potential threats and past traumas.
This negative focus becomes a cognitive pattern, where they habitually perceive and recall negative experiences more vividly than positive ones. Such individuals often find themselves trapped in a cycle of negative thinking, which can exacerbate their symptoms and make it challenging to break free from the grips of anxiety and depression. By recognizing and addressing these patterns, it is possible to begin shifting towards a more balanced and positive outlook.
People with PTSD tend to focus on the negative as a result of their traumatic experiences, which can fundamentally alter their perception of safety and threat. Their brains remain hyper-vigilant, constantly scanning for potential danger in an attempt to prevent further harm. This heightened state of alertness can perpetuate the negativity bias, making it difficult for them to notice or appreciate positive aspects of life.
Trauma therapy is important because this habitual scanning for threats can overshadow positive experiences and reduce overall life satisfaction. However, by consciously practicing gratitude, one can counterbalance this bias and improve mental health.
What is the Research on Gratitude and Happiness?
Research such as the study “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life” has shown the significant benefits of gratitude. This study demonstrated that individuals who regularly expressed gratitude experienced higher levels of happiness and life satisfaction. Participants who kept gratitude journals reported fewer physical symptoms, exercised more, and felt better about their lives overall. People were able to for the majority of the time stop negative thinking by shifting to gratitude. This research underscores the powerful impact that counting blessings can have on one’s well-being.
Counting your blessings can have several positive effects on mental health. It promotes a greater awareness of the good things in life, which can lead to increased feelings of happiness and fulfillment. By focusing on positive experiences, individuals can cultivate a more optimistic outlook and build emotional resilience. Gratitude practices can also strengthen relationships, as expressing appreciation often encourages reciprocity and fosters deeper connections with others.
Shifting Our Focus Away from Negative Thoughts Towards Gratitude May Help Stop Negative Thinking.
Here are 10 ways a gratitude practice can boost your mood and may help stop negative thinking:
- Keeps you focused on positive aspects of life.
- Reduces stress levels by shifting focus away from worries.
- Enhances relationships through expressions of appreciation.
- Improves sleep quality by ending the day on a positive note.
- Increases resilience by building a positive mindset.
- Boosts self-esteem by acknowledging your own achievements.
- Encourages mindfulness and presence in the moment.
- Reduces symptoms of depression by fostering positive thinking.
- Improves physical health through reduced stress and better habits.
- Enhances overall life satisfaction and happiness.
It is important to be empathetic towards those suffering from depression and mental health issues. Practicing gratitude can be particularly challenging when one is in the depths of depression. It’s vital to recognize that everyone’s mental health journey is unique, and what works for one person may not work for another. Compassion and understanding are essential, as mental health struggles often require a multifaceted approach, including professional help and support.
Practicing gratitude in various forms, such as keeping a journal, expressing thanks to others, or simply reflecting on positive experiences, along with therapy, can significantly enhance mental health. Therapy provides a safe space to explore and address underlying issues while incorporating gratitude practices can help reinforce positive changes. Together, these approaches can create a balanced and holistic path to well-being.
How to Slow Down or Stop Negative Thinking by Counting Your Blessings
Here are a few ways to practice gratitude in your daily life:
- Keep a gratitude journal, noting down things you are thankful for each day.
- Express thanks to others, whether verbally or through a handwritten note.
- Reflect on positive experiences and savor the good moments in your life.
- Practice mindfulness to stay present and appreciate the here and now.
- Set aside time each day to acknowledge your own achievements and strengths.
- Share your gratitude with others, creating a positive ripple effect.
- Write a thank-you letter to someone who has made a difference in your life.
- Engage in acts of kindness, which can foster gratitude in both you and the recipient.
- Use gratitude prompts if you find it challenging to think of things to be grateful for.
- Make a gratitude jar where you can add notes of things you are thankful for and read them later when you need a boost.
Practicing gratitude along with therapy can significantly enhance mental health. Therapy provides a safe space to explore and address underlying issues while incorporating gratitude practices can help reinforce positive changes. Together, these approaches can create a balanced and holistic path to well-being.
“A grateful heart is a magnet for miracles.”
Heather Caruso, a registered psychotherapist and art therapist, embodies the qualities of a skilled, empathetic, intuitive, and compassionate therapist. She offers online talk and art therapy to individuals in Ontario and provides in-person therapy sessions at Art Therapy Guelph. Heather’s approach integrates traditional and creative therapeutic techniques, aiming to support her clients in their journey towards improved mental health and emotional resilience.
If you would like more information about Art Therapy Guelph’s therapy services, please reach out to book a free zoom chat with Heather. In this chat you can ask questions about our services and learn more about our approach. Book Now.