Every month on the blog, I publish a post listing a few things that make me grateful. I write my list as the month goes on. The gratitude list reminds me that while my life is like everyone else’s, not rainbows and unicorns, I can still find things to be thankful for even when things aren’t good. Gratitude keeps me focused on the good that life offers.
Since I’m not perfect, and I can’t magically make everything go my way (dang it), I find I sometimes let things build up and get to me. I get mad and want to rant and rage. But if I continue on that course, I could get lost in stuff and lose a day or two. So, I use a gratitude list when I’m having a lousy day too.
For the scope of this post, we’ll focus on how a few moments of gratitude can lift you up and out of an angry moment or mood.
It’s not possible to feel anger, hate, or disappointment when you’re feeling thankful.
When I’m having a difficult day letting things get in the way of getting work done, I’ll stop working, and for a few minutes, list everything that is causing me to be angry, frustrated, or disappointed. I use language (read: f-bombs). I wouldn’t speak in front of others and write every gripe I was having at that moment. It takes about five minutes for me to get it all out of my system. And then I stop with the gripes and start writing things that make me grateful. I purposefully make sure the thankful list is longer than the complaint list.
Sometimes this exercise is weekly; other times, it’s only about once a month. Writing down things in my life that I’m thankful for helps me refocus and clear my mind of all the crap that’s causing me anger, sadness, or overwhelming. I’ve been doing this since Mom started dialysis in late 2013 and have continued since she died.
So, how do you do this for yourself?
You can do this too. It’s free, takes ten minutes or less, and is easy to do.
Start by listing all your gripes, moments of anger, disappointments, slights, insults, and all the people who have been unkind toward you. But please don’t wish death or suffering upon anyone. Those hateful thoughts are not productive in moving you forward and sending that type of vibe out to the Universe will haunt you. Negativity and hate will set you up for misery; I’m talking about karma.
Don’t write your gripes for longer than five minutes. After your complaints are listed, begin writing your list of gratitude. Here’s the most crucial requirement for this exercise: the gratitude list must be longer than your angry list by at least ten or fifteen items. Gratitude outshines everything. Always.
As you write your gratitude list, you’ll begin to calm down and feel the anger lift. Your immediate situation will also start to feel more under control, and all in less than ten minutes.
Once your anger and gratitude lists are complete, delete or tear up your paper and toss it away. Now you can move forward with a clear mind, lighter mood, and a grateful heart.
After practicing this exercise a few times, I promise you’ll start to feel stronger and more in control when negative situations come up.
Will your life be rainbows and unicorns? Nope. But when some jerk gives you a hard time, you’ll quickly think grateful thoughts instead of hateful thoughts. Let the hate consume others, not you.
What or for whom are you thankful? Let us know in the comments section below.
xoxo
JoAnn
Peace.