Now that we are approaching the end of the holiday season, it is always important to remain grateful - especially for your mental health. Several sources, have identified why it is so important to have that attitude of gratitude and the number of benefits that it might lead to. I have listed 8 below. 

1. Gratitude can help build relationships. Thanking people leads to more ongoing and longer-lasting relationships. It can also build more opportunities in a work environment.

2. Gratitude can improve physical health. According to an article in Forbes, gratitude is proven to decrease aches and pains.

3. Gratitude will always improve mental health. Gratitude can help you to manage your emotions by increasing happiness and decreasing feelings of depression or sadness.

4. Gratitude can help you sleep better. As seen in the same article in Forbes, spending 15 minutes before bed can can help you sleep longer and better.

5. Gratitude improves self-esteem and self-confidence. Focusing more on others and being more appreciative actually takes the focus off of yourself which increases and builds self-confidence.

6. Gratitude increases your lifespan. Due to all the physical and mental benefits, being more grateful can actually lengthen and add years to your life. 

7. Gratitude can help build energy levels. People who are more grateful tend to have more energy, exercise more and give you that extra boost that you may be in need of.

8. Gratitude is linked with a better immune system. An article in Huffington Post identifies research through WebMD that states gratitude will help you be more healthier overall and help fight diseases.

10 Reasons Why Gratitude Is Healthy
The 31 Benefits of Gratitude You Didn't Know About: How Gratitude Can Change Your Life
7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round



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I think this video is absolutely brilliant. I really couldn't have said it any better myself. No matter how "damaged" or "ruined" we are, our self-worth is always going to be the same. But sometimes it doesn't feel like that. There are times where everybody will experience a low self confidence or self-esteem. Here are just 5 easy steps to build your self confidence next time you are feeling down.

1. Make a list of your strengths. This is one of the hardest questions that I always have to ask people when they are at their lowest, but no doubt everyone is able to find at least one strength every time I ask. Identify at least one, and if you're having trouble finding more talk to a trusted support person and ask them what they think your strengths are.

2. Challenge your negative thoughts. Frequent negative thoughts are "Nobody likes me" or "I don't do anything right." Really? Nobody? Anything? Those are all absolutes and absolutely untrue. Go back to your list, find your strengths and then again, identify those trusted supports because they will be there as well.

3. Dress up or in clothes that make you feel good. Maybe it's not always about dressing up, but feeling comfortable. Do what it is that will make you comfortable in your own skin.

4. Do something that you enjoy. Take a break and focus on yourself. What is it that makes you happy? A TV show, reading, cooking, talking a walk? That 15 or more minutes that you spend on yourself will do you wonders.

5. Do  something nice for someone else. Believe it or not, turning our focus from ourselves to someone else is actually going to be the most helpful for you. It brings about true happiness and true feelings of self-worth. The joy of helping someone else cannot be faked and it is something that will last much longer than even some of the skills above.

Health is the greatest possession. Contentment is the greatest treasure. Confidence is the greatest friend. —Lao Tzu

When I was researching quotes for the last blog I ran into another one:

"Happiness is when what you think, what you say, and what you do are in harmony." - Mahatma Gandhi 

This quote reminded me of a simple tool that everyone can use to try to experience more happiness or change negative emotions into positive emotions.

In the past I have explained a little bit about cognitive behavioral therapy. Here is a different explanation that will also help you to manage moods, thoughts and behaviors as well. Below is a visual explanation.


















On top is our thoughts. Those are typically that is most noticeable when trying to understand what is going on. Our thoughts are so powerful and create a filter that affects how we see everything and as a result, how we feel. On the bottom of the triangle is feelings and behaviors, which again, are affected by our thoughts as well. Everything is all related to one another 

To put it all together here is an example that everyone might be able to relate to. You walk into a room by yourself and see everyone congregating in the corner and talking. When you walk closer the conversation stops. Two options are possible - One: Most people often jump to the conclusion that "They are talking about me. They are saying negative things about me. They don't like me. I should leave." Those are the automatic negative thoughts that often happen. The resulting feelings can be inferior, alone, afraid, and worthless. The behavior that can result is you stand there and not participate in the conversation or you might even listen to yourself leave. 

The second possibility is you can change the automatic negative thoughts that are happening. Instead of thinking negatively you can think something like this "They want to include me in the conversation. They were waiting for me. I can just jump in to this conversation too. I am happy to be here." The feelings from these thoughts are the exact opposite of what happened with the negative thoughts - happiness, excitement, and joy. The behavior that happens is probably smiling, engaging with other people and being outgoing. 

We have absolutely no evidence to support any of our negative thoughts, so the best way to go will always be positive so you don't have to miss our on a perfectly good opportunity! 

The best part about the triangle is that it can be flipped. Any side can be on top and any of the three parts can be changed in order to change your feelings, thoughts and behaviors. Relating this back to the quote - you really do need all of them to be aligned in order to feel true happiness and be able to change your whole being to be more positive.