To Build Resilience, Write Down What You’re Grateful For
When
it comes to building your emotional resilience, nothing does more good
than maintaining a positive outlook and regularly expressing gratitude.
These two actions have been shown to decrease anxiety, reduce symptoms
of illness, and improve the quality of your sleep. But it’s not enough
to be optimistic and say “thank you” a lot. You can increase the effect
of these activities by keeping a record of your positive interactions,
events, and memories. Maintain a simple list of things you’re grateful
for or are looking forward to in a paper notebook, or enter them into a
spreadsheet. There are even digital gratitude journals you can download
and use. Find a regular time — say, first thing in the morning or at the
end of the workday — to review and add to these records. Studies have
shown that doing so builds your resilience.
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