Tag Archives: #journal

The Law of Attraction: How Gratitude Brings More Good Into Your Life

Gratitude, Mental health, , , , , ,

Image: Freepik

Why wait until Thanksgiving to express your gratitude? You have the luxury of living your joyous life every single day of the year. So make it a point to recognize your blessings, show gratitude for all you, which will attract further blessings into your life. 

Here are five ways that showing gratitude attracts more abundance into your life:

  1. You’ll be thankful for the little things. When you’re in a positive mindset, you’ll learn to appreciate the little things. The sweetest blessings come in the smallest forms. Once you learn to love, recognize, and be thankful for the little things in life, your quality of life will increase because you’ll be aware of how fortunate you really are. 
  • Your daughter giving you a drawing that says, “Number one mom!” or your husband picking up your favorite flavor of ice cream, are things that you should be thankful for. Your daughter thinks you’re a rock star and you have a considerate spouse. How awesome!
  1. You’ll develop impeccable radar. If you often reflect on the fortunate events in your life, You’ll be able to spot a good opportunity a mile away. Actively seeking new opportunities to increase your personal quality of life, and those closest to you.
    1. Giving to the less fortunate. When you’re thankful for the bed you sleep in at night, the roof shielding your family from the cold, the family on your couch and the food on your plates, you’re well aware of how fortunate you are. As a result, you’re more likely to jump at the opportunity to help someone in a worse position. 
    • The smallest efforts from you could make a world of a difference in the life of another. Helping your neighbor craft his resume, will help him provide for his family. Donating your used clothing will help keep the homeless warm. And taking part in a walk for breast cancer may give someone else the opportunity to live another day.
    • When you help others, you help yourself in many ways.
    1. You’ll reach higher. Your grateful ways are a blessing. You appreciate life more intensely when you’re grateful. You also see each day as another chance to bring more joy to your reality, lifestyle, and future. It’s perfectly normal to be grateful for what you have, yet often desire to reach for more. Constantly improving your life is a good thing for you and your family.
      1. Taking others into consideration. When you’re satisfied with your life and feel genuinely happy, you tend to treat others very kindly. You’ll be more likely to hold the door open at the mall for a stranger, or pick up a fallen cane for an elderly man. Your own happiness is magnified when you help bring joy to others. 

      Your life begins to take a turn for the better when you keep in mind how fortunate you really are. The smallest details can boost your spirits. The misfortune of others will prompt you to help them seek support, and life just begins to look a little brighter. 

      Starting today, take your positive mindset to new heights and make every day a personal day of thanksgiving

      Here is a free Gratitude-Journal-Worksheet to get you started!

      To Your Success,

      Juan

       

      Seven Powerful Ways To Practice Gratitude Every Day

      Gratitude, Mental health, Self Acceptance, Support/Encouragement, , , , ,

      Introduction
      When you’re in a bad mood, it’s easy to get stuck there. It takes effort to pull yourself out of that funk. And while you’re at it, why not make it easier on yourself by practicing gratitude? Gratitude is scientifically proven to lift your mood and make you happier. And if you practice gratitude regularly, then it becomes a habit. So here are some quick and easy ways to practice:

      Keep a Gratitude Journal
      The first step in practicing gratitude is to remember what you’re thankful for. To do this, keep a journal. This will help you remember what’s going well in your life and provide motivation to continue focusing on the positive aspects of each day. A gratitude journal can be used anywhere: at home, at work or school, while traveling—the possibilities are endless!

      Keeping track of the good things in life is important because it allows us time to reflect on all we have accomplished and experienced during our lives thus far (and those who have influenced us along the way). 

      Use a Gratitude Scrapbook
      A gratitude scrapbook is a great way to practice gratitude. You can make your own or you can buy one. A gratitude scrapbook is like a regular art journal, but the focus of this book is on things in your life that are wonderful and meaningful.

      You should write in your gratitude scrapbook every day and then read what you wrote when you are feeling down or have had a bad day. The act of writing down things that make you happy will help you feel better about what is happening in your life right now because it brings attention to all the things that are going well for you.

      Make Gratitude Cards
      You can make your own gratitude cards with a computer and card stock, or you can use an old-fashioned method by using scissors and a piece of paper. The idea is to create something that will remind you of what you are grateful for when you look at it. You could even send these cards to friends and family as a way to express your feelings of thankfulness toward them! Or if you prefer, keep them for yourself!

      Be Grateful for Your Discomforts
      A lot of people think of a discomfort as something to avoid and run away from at all costs. When you’re uncomfortable, it’s natural to want the feeling to go away quickly so you can return to the comfort zone. But if we want to practice gratitude and be happier in life, it’s important that we learn how to appreciate our discomforts as well as our comforts in life—because without them, there wouldn’t be balance!

      Create a Gratitude Corner In Your Home
      This can be as simple as putting a plant or little figurine in one corner of the room, or you can make it more elaborate. For example, you might put up a picture of someone who inspires you and that reminds you to be grateful for all they have done for humanity (like Mother Teresa). You could also create an entire wall dedicated to being grateful by adding pictures of things that inspire gratitude in you (like friends or family), and adding inspirational quotes around the room. 

      Create a Gratitude List Every Day
      One of the simplest, most effective ways to practice gratitude is to create a Gratitude List every day.

      • Write down three things you’re grateful for.
      • Don’t write down the same thing every day! Do this for at least 21 days in a row, and see how your perspective changes as a result.
      • Don’t write down the same thing every week! 
      • If you repeat any particular entry more than once within two weeks’ time, put an asterisk next to that item—but don’t stop writing it down! The point here is not about quantity but about quality.

      A small change in your focus can make a big difference.
      It’s time to use the law of attraction to your full advantage. Let’s be real: it can feel like a lot of work to change your thoughts, especially if  you’re surrounded by negative people and their constant barrage of stressors.  In addition to practicing gratitude, here are some other ways that you can make those positive vibes happen:

      • Be grateful for who you are. Your personality is unique, so don’t ever compare yourself with others. The things that make up “you” aren’t perfect—but neither is anyone else’s! 
      • Exercise gratitude every day through meditation or journaling (it’ll take less than 5 minutes). We tend not think about our blessings until they’re gone—or until we’ve lost something valuable in life like our health or home—but there are always going be things we should be thankful 

      Conclusion
      In these ways, you can practice gratitude and make your life happier. Which one will you practice today? Are you already incorporating these practices in your life?

      To Your Success,
      Juan

      Get Clear on Why You Care So Much

      Advice, Life Lessons, Mental health, Self Acceptance, Support/Encouragement, , , , , , ,

      One way to learn to stop caring so much about irrelevant issues and thoughts of others is to dig in deep and study yourself in a new way to get to the bottom of the reasons you care so much. Three ways help you get clear on why you care so much that you can use.

      Journaling 
      You can use your computer, buy a specialized journal, or you can simply use a notebook you have created to journal. It’s up to you what type of system you use and whether it’s modern or analog. The important part is that you try to use your journal to express your thoughts, emotions, and stream of consciousness about a problem you’re trying to solve or a feeling you’re trying to explore without judgment or censoring.  Write in your journal every day when you’re trying to understand why you care so much. You may end up discovering your life purpose or a new reason for getting up each day, one you had not realized before. 

      Meditation
      Before you use your journal, it can help to clear your mind using meditation. Meditation practice is all about not thinking and not judging your thoughts or feelings even as they still happen during the meditation.  Each time you meditate, you can have a purpose of self-discovery, or goal to clear your mind and relax.  To practice this type of meditation, you’ll want to find a quiet, comfortable place to sit or lay down. Concentrate on your goals for the meditation, close your eyes, and start focusing on your breathing.  Think about the situation you’re trying to understand for a moment, then clear your mind. If any intrusive thoughts come in, brush them aside by refocusing on your breathing. You mustn’t allow any outside information or sensation to distract you during this time.  Many You Tube videos offer instructions and help.

      Therapy
      Today, we are fortunate to be able to access psychological therapy from the comfort of our homes using your computer or smartphone. Numerous companies offer this service and varying price points. In addition, many insurance companies include several sessions as part of your benefits.  If you seek therapy, make sure you find someone experienced working with you on overcoming people-pleasing and putting yourself last in life. Remember, your wants and needs matter too. Most therapists can guide you through the self-discovery process, to finally know what you want, regardless of what others think

      Any or all three of these methods, help you become crystal clear regarding your motivations to seek approval from others and even help you stop doing it. Remember, what you want from life is important too, and following someone else’s dreams will never get you what you want and, more importantly, content in your life. 

      Wishing You Well,
      Juan

      Tips To Master Anger and PTSD Management

      Once Upon a Line, , , , , , ,

      You would probably name fear and anxiety, as symptoms of post traumatic stress disorder (PTSD). However, anger is another common sign. Knowing what to expect can help you or a loved one to get the help you need.

      There are many reasons why PTSD may make you feel angry. It can be a reaction to past events, or it can be tied to your current circumstances, if you feel misunderstood and frustrated. You may be angry at others or yourself. You may also use anger to cover up other feelings. While anger is natural, it can interfere with your happiness and relationships. It’s important to learn how to manage your emotions, so you can feel more comfortable and in control.

      Anger Management Techniques You Can Use:
      External events may sometimes be beyond your control, but you can choose how to react. Changing your thinking and behavior can help you to feel calmer and cope with your emotions.

      1. STAY ACTIVE. Regular exercise reduces stress. Lifting weights or taking a walk outdoors may also provide relief, if you’re starting to feel irritated.
      1. REST AND RELAX. Your body and mind need time to heal. Aim for 8 hours of sleep each night and find relaxation practices that work for you, like listening to music.
      1. REACH OUT. Talk about your feelings with family and friends you trust. Let them know how they can help you.
      1. SLOW DOWN. Anger can make you say things you’ll regret later. Count to ten or spend some quiet time alone. It will be easier to react constructively if you give yourself a chance to cool down.
      1. KNOW YOUR TRIGGERS. Do traffic jams or uncooperative coworkers make you see red? Plan ahead for challenging situations. Soothe yourself with a cup of tea and rehearse different ways to respond.
      1. THINK POSITIVE. Look on the bright side. Notice the pleasant things that happen each day. Watch the sunrise, and play with your children. Pay attention to how you talk to yourself.  Use kind and encouraging words.Suppressing anger can backfire, but sincere humor helps. Find something funny to say about slow wifi and noisy neighbors.

      Other options to consider:

      1. TRY CBT. Are you concerned about how long and expensive therapy might be? Many experts agree that cognitive behavioral therapy is preferable for PTSD, and it usually requires only a few months to reduce anger and anxiety.
      1. JOIN A GROUP. You may also benefit from talking with others who have had similar experiences. Ask your primary physician or therapist for a referral, or call a local hospital to ask about what support groups are available in your area.
      1. KEEP A JOURNAL. Writing about your feelings can help provide clarity. You can keep your journal private or share it with your therapist.
      1. MAKE ART. Creative activities are another way to deal with strong emotions. Working with an art therapist can give you more insights and an opportunity to discuss what’s on your mind.
      1. CONSIDER MEDICATION. Your therapist may recommend medication to help you manage anger, at least temporarily

      Developing compassion for yourself and getting the treatment you need can help you to manage anger and other symptoms of PTSD.  Let it be the first step in helping you to lead the happy and fulfilling life you deserve.

      To Your Success,
      Juan