Reframing Anxious Thoughts into Gratitude
T
he later months of the year can be especially frantic for one’s mental well-being as individuals begin to wrap up the year and shift focus towards the winter season and all of its chilling attributes. These months are often seen as a time of giving and spending, and whether it be financially, emotionally, or physically, burnout can sneak up quickly if we don’t take the proper time to unwind and simply appreciate the moment.
Often, we are asked to extend our gratitude to others during the giving season. While this can be rewarding, we must remember to save some for ourselves when the season gets busy. When things start to go awry, take a breath and try to recognize the positives in the moment. When you focus on positivity, it gets much harder for the brain to think negatively. Taking a few moments each day to reflect on the positives can help encourage gratitude-based thinking in the long run.
Humans experience emotions on a spectrum, and it cannot be expected that sad or anxious feelings will go away the second you have something to be grateful for. In fact, it is perfectly normal and even healthy to acknowledge different emotions at the same time, like gratitude amongst anxious feelings.
The Anxiety & Depression Association of America shows how gratitude can be affirming through statements like:
“At this moment, I am anxious about some upcoming transitions AND I am grateful for my friends’ support.”
“At this moment, I am overwhelmed with tasks AND I am grateful that I’ll get some time with my family tomorrow.”
After you have recognized the feeling and responded with gratitude, dwell on the positive thoughts. For example, if you focus on spending time with family like in the second example, you may continue to think about yummy family food or a comfy place to sleep, rather than dwelling on what may feel like a never-ending to-do list. So instead of worrying about the weird casserole that Aunt Bethany always brings, think about the delicious cookies that are going to be there too!
Staying in a negative head space almost always results in more negative emotions. The most direct way to combat negative thoughts is with positive thoughts. Make the choice to ignore your inner critic and try your best to turn that frown upside down. After enough practice, you may recognize gratuity taking over even in chaotic moments.