“The more grateful you are, the more present you become.”
Robert Holden
One of my favorite therapy tools to use in session (and on myself) I learned from a 5-year-old who was talking to her mom. She asked her mom what her 3 favorite things (or moments) of the day were. When I heard this my first instinct was to smile, but then I really started to think about what kind of impact that could have on your mindset for the day. So, I asked myself what my 3 favorite things of the day were. I immediately started to think about the positives of my day and focus less on the negatives that I encountered.
After this, I asked 3 of my friends the same question to see if it impacted them in the same way. One of them listed three things and told me they appreciated being asked that question because they were having a bad day and needed a pick-me-up. The other two gave me the three and just said that it was a nice change.
I tried it with clients and got similar responses. Those who struggle with anxiety and depression were able to breathe for a moment and tell me the three best things that happened to them that day (or that week). I assigned them to do this throughout the week and report back to me in our next sessions. They reported the start to a change in thought processes. They would tell me that they would do this exercise when they felt overwhelmed and needed a break. They did this at night to unwind from the day. It began to teach them gratitude and the impact it can have on the brain.
With my busy life juggling being a full-time student, working, being in a practicum setting, studying for my capstone exam and every other personal and social event that comes up, it gets easy to focus heavily on the stress and the negatives of my days. However, I don’t want (nor do I need) to be negative and add more weight on my shoulders.
So, I am challenging myself to do this too. Every day, I will write down my 3 favorite things or moments of the day, and then at the end of the week I will pick my top 3. This is what I have decided on for this week so far:
- The sun finally came out!
- I had lunch with my dad many days this week
- I spent time with friends and smiled more than I have in a month
What were your 3 favorite moments of the week?
Feelin' & Healin' 