It’s incredible to think how something as simple as gratitude can bring new meaning to life. Not only does it allow us to appreciate the positive aspects in life instead of the negative, gratitude has also been proven to generate a positive impact on one’s psychological and physical well-being. Gratitude is often thought of as being the equivalent to saying “thank you.” For example, we are taught that it is polite to say “thank you” when someone opens the door for us or gives us a compliment. However, an attitude of gratitude is more than just words. It is a way of being. That is to say, we don’t wait for someone to do something nice to trigger the words “thank you”; an attitude of gratitude is being inherently grateful even if our external circumstances are chaotic. When your mind focuses on all you are thankful for, you’re more likely to feel joy, satisfaction, and fulfillment. Being thankful can remove the preoccupation of our immediate situation or what we are lacking and shift the focus on the bigger picture, which can create a more positive frame of mind going forward. It is important to point out that having an attitude of gratitude is not about living in denial about negative events, but rather how it is beneficial to expanding the consciousness to improve one’s outlook on the present and future. Gratitude is not only helpful in creating an optimistic perspective, but other personality enhancements include: having a higher self-esteem, being more forgiving, patient and empathetic, being more resilient, and having a higher sense of motivation. It also has benefits for your physical health, such as increasing the likelihood of sleeping better, eating healthier, exercising more, experiencing fewer aches and pains, and reducing stress. This could be due to you being thankful for your body and all it helps you accomplish, leading you to want to take care of the gift that is your body. So how can you create for yourself an attitude of gratitude? There are a number of ways you can incorporate this into your daily life to make it habitual, and it does not have to be grandiose in scale to take effect. Even simple actions can alter your mindset. What is important is the frequency—the more you practice gratitude the more it becomes ingrained into your way of life. Below are some ideas to help you get started. 1. Gratitude Journal: Find a journal or notebook you like and write down ten things you are thankful for every day. 2. Gratitude Collage: If you have a more artistic inclination, put together a collage of pictures of all that you are grateful for and place it somewhere you will see it often. 3. Gratitude Rock: Pick out a rock that appeals to you and carry it around in your pocket. Every time you see or touch the rock, think of something that you are thankful for. And at the end of the day when you empty your pocket, focus on how grateful you are for something that happened that day. 4. Reciting Gratitude: When you wake up in the morning or before you go to bed (or both!), say out loud what you are thankful for. 5. Did you know the workplace is one of the least likely places people express gratitude? Yikes! Each day send an email, a notecard, or tell a co-worker how much you appreciate them. 6. Post quotes of positivity and gratitude where you will see them regularly. 7. While it is common for families to say a thanksgiving prayer before meals, you can also go around the table and have everyone say what they are thankful for. 8. If you like games, try the Alphabet Gratitude Game! Go through each letter of the alphabet and say something you are thankful for that starts with that letter. 9. Who doesn’t like spreading Random Acts of Kindness? Surprising people with extra kindness will not only help others feel joy, but also ignite joy within yourself. Acts of kindness don’t necessarily have to cost anything; it can be a kind word or a hug. This heightened sense of joy in being helpful to others will help you become more aware of all that you have to be grateful for. 10. Reduce the amount of time you spend online, watching tv, and scrolling through social media. This limits the amount of negative messaging you are fed and gives you the opportunity to contemplate in quiet. Use this time instead to go for a walk to appreciate nature or find a place where you won’t be disturbed and meditate on what you are grateful for. The possibilities are endless when it comes to practicing gratitude. Find gratitude activities you like and practice them daily for a month. Reflect upon what changes you notice within yourself. For me, a gratitude mindset was life-changing, and I hope it can be for you as well.

Grief & Loss

We may feel loss in any number of ways and all of these ways are valid. When we are in the midst of grief it often feels like we are “supposed” to be or feel or act a certain way. The reality is that grief is a deeply personal journey. Even though there are numerous theories and research on the stages of grief it’s important to remember each person is unique in how they process grief and the complex emotions it brings.


Grief is an often overwhelming sense of sadness and emotional upheaval that may leave you stuck and unable to process or carry on with day-to-day activities. While grief is a natural reaction to loss it seems in our current world pace to be something to get through or move on from. The reality for some is grief is measured in years and not days or weeks. There is no right or wrong way to grieve and it varies depending on your personality, your history, your life experiences, your faith, and the type of loss. The importance of talking about grief and looking at it as a process allows the expression of grief and the experiences surrounding it to be normalized. It’s a significant aspect of life everyone will experience in some way. It’s crucial to be patient with yourself as you grieve and to allow yourself the space to remember and mourn.


In addition to emotional pain and upheaval, feelings of guilt and anger may also show up in the grieving process. You may feel guilty for not saying things you wish you had or vice versa. Feeling a need to blame others for the loss may also surface. Fear of new responsibilities or concerns over finances may have you feeling insecure in the face of loss. Physical symptoms such as fatigue, weight loss or gain, and insomnia can be a part of the grief process.


It can be more important than ever to practice self-care as we are grieving. This is especially true if we were the caregiver for the person who has died. We may already be worn down from caregiving and now have to manage caring for ourselves as we are grieving when we may have stopped caring for ourselves long before this stage. Taking care of yourself in new ways may be helpful in working through grief.


Take care of your physical health. Make sure you are eating foods that fuel you, rest when you can, and try to move your body in small ways. Taking a 3 to 5-minute walk once or twice a day can be a good start if you have not been exercising. If you have been inactive, you may not have the stamina you previously had. Be patient with yourself. Avoid drugs and alcohol to try to change your mood.

Journal about your feelings or your loved one. Having the opportunity to write your feelings and thoughts can be a helpful way to work through grief. Writing our thoughts down on paper slows us down and helps us to reflect. If you find the opportunity, free-write whatever comes to your mind, and don’t worry about spelling or grammar. You may be surprised by the feelings that surface and may see the healing in your journey as you look back at your journal over time. If you have trouble getting started consider a prompt such as “Remember when…” or “My favorite day together was…”

Don’t judge yourself or your feelings. All feelings are valid and they are simply feelings. Grief is intensely personal and you may be surprised by all the emotions that surface. If you feel like crying, or yelling it’s all good. It’s alright to laugh or enjoy moments too. Let go of judgment and feel the feelings.


Try to maintain your routines. There are plenty of challenges in grieving and being able to stay in a routine can help offset some of the issues. Having familiar routines when many things are not “normal” can give comfort.


Seek professional help. If you feel like you are struggling reach out to a mental health professional or speak with your medical doctor for a referral for counseling. Grief can become overwhelming and a trained therapist can assist in working through intense and complex emotions.