When I don't feel smart enough to make our smart TV work, I groan instead of being thankful for having the TV. When we have a power failure, I kick up a fuss instead of feeling grateful for having power at all. When I have to pay a service person extra money for Sunday assistance, I grumble instead of feeling thankful that someone was willing to inconvenience a day to help me. I grumble when I see dirty laundry on the floor instead of giving thanks that I love the person who wore it. When these shoes I ordered came in the wrong size, I gripe instead of appreciating that I have feet on which I can walk. When our dog soils the floor, I curse instead of acknowledging the joy he adds to our household. I have learned that I am not the only one who reacts this way....so much unnecessary time being unhappy. What an expense this angry attitude takes on our emotional and physical health.
How fortunate I am that this gloominess has not stolen my memories. I recall watching Oprah on television about 20 years ago when she suggested keeping a "Gratitude Journal." Every day at bedtime she instructed those in her audience to make a list of 5 things for which to be grateful...even small things...things that others may not even notice. It doesn't matter.
1. Think about what you see.
2. Think about what you touch.
3. Think about what you taste.
4. Think about what you have - everything...from toothbrushes to tennis shoes.
5. Think about things you remember.
Recall it. Feel it. Write it down. No matter how bad-tempered you feel, if you focus on thankfulness and gratitude, you'll be amazed at the results. Even when you are overwhelmed, pick up your pen and begin your ritual of writing down at least 5 things you are grateful for every day. Experience the joy of simple moments and the time to feel delight. Don't get so busy doing that you won't have time to feel anything.
These days, I am continually grateful for having the stamina to keep noticing, and re-framing, even the simple things. Write down your gratitude for all of it. Every night. Note your grateful moments.
Here's what I am grateful for on October 22. 2018. I talked to my daughter on the telephone yesterday. I held that puppy who sometimes poops my mood away. I woke up with someone I love. The Fall season of Alabama is an indescribable gift. I see dirty laundry on the floor because I don't live alone. Leftovers from last night's dinner will make a sumptuous meal this evening.
What is on your depression reduction list? Call me. I would truly love to hear about it.