Do we need to know where we are going or should we just go on?, a photo by Ari Hahn on Flickr.
In my last post I proposed that people suffering from complex PTSD can improve their lives by increasing positivity. Although many people see this possibility, others feel so overwhelmed that they feel it impossible. While that is the nature of C-PTSD, I have worked with these people to overcome the obstacles and progress on the strive to thrive highway.
There are many tools and techniques that have been developed by positive psychologists in the past ten years. Although I have found them to parallel techniques that have been around for thousands of years, these new formulations are based on research and fit well into our modern perspectives. One powerful and simple exercise is the “Gratitude Journal.”
The Gratitude Journal is really a very simple exercise. You set aside ten minutes at the end of the day to write in a journal three things that occurred that day that engendered some level of gratitude. Then add on to that some reason for why it happened. The events can big big or small, significant or humble, it makes no difference. Anything from, “my daughter gave birth to a healthy child,” to “a lady was nice to me while in line at the supermarket.” When citing a reason, it needs to be anything that makes sense to you. If you do this for three weeks you will almost certainly see a positive change in your life.
Some people claim it is difficult to find things to be grateful for. Of course, that’s true. But not because there aren’t reasons to be grateful. It is because you are not practiced at thinking positive. And while there are really good reasons for that, it is the lack of practice that keeps your mood negative. The purpose of keeping a Gratitude Journal is to train your mind and heart to be more open to positivity. As you struggle to find events to be thankful for you are creating neural paths of positivity in your brain. The more of positivity paths up there, the better you feel.
I have done this myself and with dozens of other people. A few people need help to begin the habit of finding and expressing gratitude. With even slight help everybody can find positive points to be thankful for. And every person who I know that has completed even a few weeks of this journal has sung the benefits.
Some people ask: how long do I have to keep this journal? Remember that the goal is to train your mind in the positive direction. So the schedule would be similar to other training endeavors. At first it is important to work on it on a daily basis. But once you’ve gained the skill, only maintenance is needed. That means only two or three times a week. On the other hand, you will find that it will become an enjoyable activity.
Hey, a healthful activity that’s enjoyable. We can all use that!