Most people know that practicing gratitude has many profound physical and emotional benefits. However, tapping into your appreciation during a depressive episode can feel like trying to enjoy the sun during a rainstorm. The heaviness of depression and anxiety often makes it challenging to connect with the positive aspects of life, even when you can logically recognize their worth.
Gratitude exercises don’t negate pain or automatically help you overcome depression. But they do invite in small glimmers of hope amid thick feelings of darkness. Offering yourself to try these exercises can help you find a much-needed sense of light.
Here are some gentle strategies to consider trying:
Allow Yourself to Embrace the ‘Small’
If you’re struggling with depression or other challenging mental health problems, some of the standard gratitude interventions may feel disingenuous. The idea of even making space for gratitude can seem overwhelming.
With that, it’s okay to start really small. Maybe you can hold onto a moment of gratitude for that first morning sip of coffee. Maybe you can note the loving connection you feel for your dog when you pet him.
You don’t need to compel yourself into a chronic state of feeling grateful, but you can acknowledge the small glimmers in your daily life. If it feels supportive, consider writing down each of these acknowledgments and saving them in a jar to refer to later.
Write a Letter to Someone You Love or Appreciate
You may find that it’s easier to access gratitude toward someone else than toward yourself. Expressing gratitude through writing can help you tap into an internal sense of appreciation.
You don’t have to send the letter; keeping it private may actually make the creative process feel more authentic and meaningful (rather than have it polished in a way that makes it presentable to others).
Acknowledge Efforts Over Outcomes
Depressive disorders often coincide with low self-esteem and deeply entrenched negative thoughts about yourself or the world around you. It can be hard to hold onto any life satisfaction when you’re in this kind of vulnerable state.
Consider if you can gently shift your focus from outcomes to efforts. For example, maybe you didn’t finish that work project on time, but you did let your boss know you needed an additional day. Maybe you lashed out at a loved one, but you apologized afterward. This gratitude intervention promotes self-compassion, which can reduce the intensity of anxious and depressive thinking.
Allow Yourself to ‘Resist’ Gratitude
Although it may seem strange, overly focusing on gratitude may actually trigger more negative thinking that sounds like, I can’t even feel gratitude right, or, I keep making up even the most basic gratitude practice!
If you notice yourself resisting gratitude, it’s okay to internally acknowledge that resistance within yourself. This can sound like, “Things are hard, and I don’t want to express gratitude or focus on any positive aspect of my life right now.” You may find that the mere act of giving yourself permission- or just simply engaging in more mindfulness– helps you embody more self-compassion.
Shift Your Gratitude Outside of Your Own Life
In the thick of heavy depressive symptoms, everything can feel bleak. If this is the case- if the negative aspects of life feel so overwhelming that you’re starting to lose hope- it may be time to turn your attention outward. Instead of focusing on the good things in your life, take it further.
Do you feel grateful for the sound of the waves? The sight of children chasing each other on the playground? The smell of a bonfire in the air? These sensations exist beyond your current realm of control, but tapping into them can foster a sense of gratitude.
Engage in Small Acts of Kindness
Research shows there’s a positive correlation between giving back to others and experiencing deeper happiness. This is why volunteering can be so effective for strengthening your mental health.
Engaging in small acts of kindness (even if you have limited motivation) can bolster positive emotions. Send a loving text message to a friend, compliment the cashier, hold the door often for someone, or pay for a neighbor’s coffee. No action needs to be complicated or expensive. By making someone else’s day somewhat brighter, you may internalize even just a bit of that joy for yourself.
Therapy for Anxiety and Depression in Austin, TX
If you struggle with depression, you’re not alone. Gratitude exercises can help you feel better, but they are also just tools and don’t speak to the full spectrum of your emotional well-being. In therapy, we focus on many parts of your life, including your physical and mental health, underlying negative thinking patterns, struggles within the present moment, relationships, and more.
Together, we will collaborate on what you can do to feel better, and I will do my best to embrace being a supportive ally as you navigate your current struggles.
Contact me today to schedule an initial consultation.