Top Five 2018 Tips for Healthy and Happy Holidays

Top Five 2018 Tips for Healthy and Happy Holidays
by Debbie Lyn Toomey RN, Author of The Happiness Result


I love the holidays, don’t you?

Have you started your holiday shopping yet? I have. I started last August.

Why?

Why not. (smile)

I am a planner and love to stay on top of my holiday shopping so that I don’t feel pressured to do it at the last minute. I hate feeling overwhelmed by doing something that I love. There’s no fun in that at all. Just in case you are starting to feel panicky that the holidays are around the corner, don’t worry. I got your back! I have taken regifting into a whole new level by giving you the top five 2018 tips that I sent you this year. I hope that this small package of practical tools can help you have a healthier and happier holiday season.

Drum roll, please…

Starting from the bottom. Here they are.

Tip # 5 Self-Compassion (April, 2018) – Give yourself kindness, love, and compassion this holiday season. If you had goals that you did not reach this year, give yourself a break and allow them to be goals for 2019. Instead of reflecting on what you didn’t achieve this year, think about the goals that you did reach. Give yourself a pat on the back and a hug for all that you have achieved this year.

Tip # 4 List (May, 2018) – The best way to have a successful day is by planning ahead. Creating a wish list of things-to-do can become overwhelming. Once you have allowed yourself to go crazy writing down your items. Look at them again and ask yourself which ones you will really do that day. Asking yourself this powerful question is a game-changer. You’ll be happy to see your list go from daunting to doable.

Tip # 3 “I Get to” vs. “I Have to” (March, 2018) – It’s amazing how quickly our attitude and experience changes when we switch inner talk from “I have to” to “I get to”. This simple and strategic change can help you do something that you didn’t feel like doing to doing it with more gusto.

Tip # 2 Gratitude (June, 2018) – One of the quickest ways to boost your happiness is through gratitude. Gratitude can help you clear the holiday blues by thinking about all that you have such as, clothes on your back, a friend to talk to, or food in your fridge. If you can’t think of what to be grateful for, then you are not looking hard enough.

Tip # 1 Contentment (October, 2018) – If you don’t feel like striving for a holly jolly holiday this year, don’t worry. Try going for contentment instead. There is great peace, grace, and blessings when you are feeling content. Think of activities, people, places, and food that can bring about contentment for yourself. Try doing something different for yourself every week and notice how you feel.

I hope you enjoyed these regifting tips. I know I will. They’re fantastic reminders for anyone who can get caught up in hustle and bustle of the season. If you find a practice that you like, continue it for 30 days. That way you can ring in the new year on healthier and happier note.

C’mon, Get Happy

If you need coaching to help you reach more goals, contact me at info@HealthandHappinessSpecialist.com. If you are looking for a book that can bring about many happiness results, get a copy of my book, The Happiness Result – More time, More health, More love, More success. Go to www.TheHappinessResult.com to purchase your copy today.

Happy Holidays to you and yours!

Much love,

Authenticity: A Simple Way to Boost Happiness

Authenticity: A Simple Way to Boost Happiness

By Debbie Lyn Toomey RN

Author of The Happiness Result

Last Saturday was a typical bone chilling and drizzly October day in New England. My family and I committed to attend a friend’s surprise 40th birthday party. Unfortunately, instead of the party being indoors, it was held outdoors in a medieval attraction park. Surprisingly, the parking lot was filled with cars. Coming out of some of them were kings, princesses, and fairies who traveled far and wide. As we entered the park, the gloomy day quickly turned in to a great one. I saw people proudly walking around dressed as their fantasy characters. Although they were in a costume, their real selves shined through. It was as if their make-believe outfits allowed them to embrace their authenticity.

Free to Express

It was a magical wooded scene. Everyone was having fun and freely expressing themselves as their favorite medieval persona. The shops were bustling with both first timers wanting to find the perfect piece to wear and old timers looking for yet another article to add on to their already elaborate attire. While I saw some men who wore armors and capes, others wore tiaras. Likewise, while some women wore gown and tiaras, others wore pirate outfits with swords. The customs transcended gender, age, and culture. Everyone was accepted. Everyone became a part of the theme. Everyone was free to be themselves.

Basic Tips

It’s easy to pretend and express who we are by wearing costumes especially when everyone is doing it. But how can we do that in real life without playing a character? That’s easy. Here are some basic tips on how you can unleash your authenticity and become happier.

  1. Wear your favorite colors. Color is a powerful tool that effects our minds and bodies. Color psychology dates back to the ancient time of the Egyptians and Chinese.
  2. Notice how it makes you feel.
  3. Pay attention to your energy level.
  4. Note your confidence and productivity level that day.
  5. Be aware of how others approach you.
  6. Listen to how you talk and respond to others.
  7. Try this for 7 days and notice how much happier you feel by just allowing your inner self and authentic-self to shine through.

My Book

If you need more ideas and inspirations on how to express yourself, get my book, The Happiness Result. My book contains seven pillars that can help you lead a happier and more meaningful life. To learn more about it, visit www.TheHappinessResult.com .

Happiness and Workplace Bullying

Happiness and Workplace Bullying

Debbie Lyn Toomey, RN, CIPP
Author of The Happiness Result


Have you ever been bullied?

Whether your answer is yes or no, this article is worth the read because you or someone you know may find it useful.

People of all ages can fall prey to bullying. While we typically hear of incidents of bullying on school grounds, little is mentioned about bullying that occurs in the workplace. Since August is “Don’t be a Bully Month,” it’s the perfect time to bring more awareness around this insidious and silent issue.

Bullied

Workplace bullying is toxic. It creates an unhappy and unhealthy environment. Workplace bullying effects not only the victim, but also the witnesses, and eventually the organization. The closest incident that I have experienced of being bullied (lateral violence) was when a nursing colleague complained about me and challenged my nursing practice in front of other nurses. It came unexpectedly and it shook me to the core. I couldn’t focus on my work after that because I was consumed with feelings of anger, betrayal, disappointment, and so much more!

Unhappy

Needless to say, I was not happy due to the unprofessional treatment that had just occurred. I’ve never been treated like that before! I always strived to be kind, thoughtful, and helpful to everyone. I always went out of my way to support that nurse because she always complained about something unfortunate in her personal life.
What is workplace bullying?

Workplace bullying is any act of incivility, disrespect, and mistreatment to another at work. In its most severe form it can become violent. Damages from such unprofessional and inappropriate actions can cause psychological injury, physical injury, or death.


CDC

According to the CDC, professionals who are at most risk for fatal violence in the workplace are people in sales, protective services, and transportation. On the other hand, professionals in the health care and social services are at risk for nonfatal violence that results in sick days or leave of absences.

Workplace bullying is real and should not be normalized or dismissed by any employers.

Happiness

Here are some ways to help you rise above this negativity and reclaim your happiness at work.

• Breathe and regain your composure. If the bullying behavior is out of character for this person, you can give them the benefit of the doubt. Maybe, he or she is going through a negative personal event.

• Talk to a close friend to get validation about the situation. Be sure to have allies where you work.

• Approach and talk to the person that caused you to be upset. Relay back to him or her what they did and share how it made you feel. Tell him or her that you will not tolerate that kind of behavior.

• If the person, repeats this behavior, be bold. Stand up for yourself. Know that your efforts will contribute to creating safe, supportive, and happy work environment.

• Talk with your manager or Employee Assistance Program department for assistance.


Speaking Up

As for me, what worked after being humiliated by a nursing colleague was to confront her face to face. After talking with my husband about how shocked and upset I was, I mustered up the courage and the words to explain to her what she did and how she made me feel. Further, I told her to never to treat me like that again. And it worked! After that moment, that nurse left me alone and became more courteous. I was so proud and happy with myself for speaking up!

It is important to avoid toxic and harmful behavior from escalating by speaking out and standing up for yourself. You should never feel that you have to be subjected to any sort to bullying from anyone. You have the right to be happy and feel supported at work so that you can perform your duties.

Need Help?

I hope you never have to experience workplace bullying, but if you do, never feel you have to put up with that kind of behavior. You have a choice to either take it or leave it. If you do decide to take it, be sure to give it back and stand your ground.

If you need coaching to gain more happiness in your life, contact me at info@healthandhappinessspecialist.com.

Boost Happiness Instantly with Gratitude

Boost Happiness Instantly with Gratitude
By Debbie Lyn Toomey, RN, Mindfulness Educator

I am a founding member of Thrive Now Boston, a non-profit organization that “designs ‘WOW’ experiences that bring people together and make them feel happier.” We just had our first event at historical Boston Commons. We called this special event, Grati-Tuesday.

Practice

Our intention was to inspire the practice of gratitude by asking people who passed by what they were grateful for. While some had no time for us, there were many others who were more than happy to write down their gratitude, get their picture taken with the gratitude they wrote on a piece of paper, and to add what they wrote to our huge gratitude banner.

Why did we kick off our first event with gratitude?  Easy!

Research

Gratitude is an instant happiness booster that has lingering results according to a Harvard research study. Gratitude has also been linked to better relationships and also longer life.

It was an amazing time for the other “Wow-ers” and me! That evening the weather couldn’t have been more perfect. Boston Common was filled with people from all walks of life. There were people kicking a soccer ball around, children chasing a dog, tourists marveling at the rich history that Boston has.

Powerful

Although making this event happen took months of preparation, the hours that we put into putting this event together was worth it. My group and I witnessed the power and grace of gratitude in action. It was wonderful to see people’s faces light up as they shared their gratitude and to see them walk away with a big smile on their faces. Some of the gratitude notes that people wrote were:

FAMILY

FREEDOM

KINDNESS OF STRANGERS

DIVERSITY

… and so much MORE!!!

Try It!

Practicing gratitude is one of the simplest happiness technique there is. Here’s how you can get started. All you have to do is finish this sentence stem and keep writing until you have fully explained why you are grateful.

I am grateful for… (fill in the blank) ______________________________
because … ___________________________________________________________________________________________________________________________________

I suggest that you continue this gratitude practice for one week. Notice how you feel after you do each daily exercise. If doing this simple gratitude technique boosts your level of happiness, then keep going. The longer you do this practice, the more you benefit. “Thank you” so much for taking the time to read this article.

I wish you all the happiness in the world!

To learn more about how gratitude can help you begin a new chapter of your life contact me for life coaching at info@HealthandHappinessSpecialist.com.

Five Simple Steps for a Successful Day

Five Simple Steps for a Successful Day

Debbie Lyn Toomey RN, author of The Happiness Result

Whether you work from home or not, what you do before you tackle your day can either make you or break you. These five simple steps will keep you from drowning due to feelings of frustration and overwhelm.

Just as you would pack an umbrella or wear a raincoat due to predicted rain, there are also simple steps to take to prevent you from sinking like the Titanic. It is possible to stay afloat despite knowing that you will have a crazy busy day.

Below are five simple steps for a successful day. They are:

  1. List – Set yourself up for success by writing down what your to-do list is before going to bed. This is a fantastic way to empty your mind and help you begin the next day with a solid plan. While it’s tempting to create lists within your list, keep your to-do task items to five or less. Begin by asking yourself one question. This principle is based on Steven Covey’s time management system of focusing your time and energy on the quadrant that you deem as being non-urgent and important to you. The topics that fall under this quadrant are building relationships, reevaluating priorities, planning, and prevention. Ask yourself this question. 

“What are the three non-urgent but important tasks for me tomorrow?”

  1. Star – Once you’re done creating your list, take a deep breath and ask yourself which of the five items is one that will create the greatest ripple of opportunities for you. Put a star next to that item and do it as soon as you can the next day. Doing this will help you feel ahead of the game and set in motion a more focused, organized, and successful day.
  1. Time – Once you’ve made your short list and placed the allotted time you want to spend on them, gamify your to-do list by trying to beat the clock. After you put the amount of time you want to spend on each task and stick to it. Doing this will keep you from dragging your feet and getting distracted. Beat the clock and do the task as fast as you can. Your prize is time. Use your extra time for self-care during that day.

Feel like a winner the rest of the day by completing your task list and having extra time to slack. Having time for slack in your schedule is something that Herminia Ibarra, author of Act Like a Leader, Think Like a Leader talks about that every great leader does. Slack is time that you spend doing something that is purposely unstructured to help you gain a new and fresh perspective in what you are supposed to do. This well-earned free time will help you go back to work with greater clarity and productivity.

  1. Celebrate – Once you are done with all of your to-do items, give yourself a high-five, hug yourself or shout out a big “Woo-Hoo!” It’s important to celebrate successes throughout the day so that you are able to feel that your efforts have been effective. Don’t wait for others to recognize your great deeds. Do it yourself. The more you do this, the happier you will be.
  1. Gratitude – While there is always something to do, it’s also very important to practice gratitude by appreciating all the good that you have done. A wonderful gratitude practice to do at the end of a busy day is asking yourself what are the three good things that happened that day. This will help ensure that your day was not only productive but also positive.

The little time you invest in doing these five steps will pay off in the long run. The more you do them, the more you can feel victorious in being able to ride the waves of your busy work day. To learn how to work more effectively and successfully, contact me for 1:1 coaching support at info@HealthandHappinessSpecialist.com today.

Self-Compassion for Work / Life Success

Self-Compassion for Work / Life Success
by Debbie Lyn Toomey, RN, CIPP

Have you ever quit on a project because of a mistake?

Did that mistake make you doubt your own ability to complete a task? 

Did your inner critic feast on your blunder and allow your old thought patterns and belief systems to hijack you?

Instead of persevering, did you throw in the towel and give up?

You are not alone.

I’ve been there and done that! Situations like these have knocked me down for months, leaving me feeling insecure and incompetent. I felt ashamed, embarrassed, and thought I was the only one who could make such a blunder. They shook my self-confidence and faith. Fortunately, I learned about the practice of self-compassion. Self-compassion lifted me up and helped me shake off the lingering “I’m a loser and leave me alone” mentality.

From what I discovered this feeling is not uncommon. Many of us have experienced this and while some stopped their projects all together, others gave themselves permission to be human and press forward. The latter group used self-compassion which helped them continue through until completion.

What is self-compassion?

I define this powerful practice of self-compassion as a commitment to accepting, befriending, and loving yourself, despite what you think about yourself. Simply put, it is compassion that you would give to someone you care about, turned inwardly towards yourself. It’s accepting all aspect of who you are no matter how imperfect you see yourself.

 

Kristen Neff’s research on self-compassion has found that this practice leads to a happy life and helps us cope and become resilient.

Recently Tufts Medical Center’s interim CEO invited me to speak at the Tufts Medical Center 1st Nursing Grand Rounds. I spoke about self-compassion and how it can help with self-happiness, resilience, and wellbeing. During one part of my speech, I explained that self-compassion can help us become more resilient when doing a task because it can be a source of inner strength that fuels us instead of one that frustrates and stops us. The grit and willingness to forge forward comes from knowing that trial and error is part of the creative process. Further, it is within these instances that we gain the sense of mastery over the process.

On the other hand, when a project is tackled with perfection in mind, any mistakes or delays can quickly be conceived as incompetence, ignorance, and a waste of valuable time. In this instance, the pressure to perform flawlessly adds to the stress which increases the chances of a flood of unwanted negative emotions that can increase the chance of more mistakes to happen.

To gain more success instead of more stress, next time you begin a project, try the practice of self-compassion. Not only will you complete the task, you will also enjoy the process along the way. The practice of self-compassion has helped me tremendously by stopping the self-punitive dialogue that gets triggered when I fail or make mistakes.

One quick self-compassion technique that can help you is to notice how you soothe or comfort yourself when you are stressed. Do you like warmth, a soothing touch, or comforting voice? The more you recognize what you do for yourself during these situations the more you can do for yourself in the future. Because we are human beings, we respond to the mammalian care-giving process of warmth, touch, or soothing voice. Next time you are stressed and need extra tender-loving-care (TLC), try any one of these three interventions to give yourself the self-compassion that you need to be a success at work or in life.

For coaching support and to learn more about self-compassion and how you can use it to gain more success in both your work and life, contact me at Debbielyn@HealthandHappinessSpecialist.com today.

“I Get to” vs. “I Have to”: How to Add Meaning to What You Do

I recently met with a CEO of a hospital to discuss a program that I want to do for health care professionals for stress reduction and wellbeing. In the 30 minutes we spent together, I got a sense of how passionate he was about being a doctor and a hospital administrator.

As he reminisced about the past and how he learned about leadership, he said something that struck me. He said that no matter how busy the day may seem, he “gets to” make a difference by doing something that he loves. While I left the meeting excited knowing that he fully supports the program, I also felt inspired by his work ethic. He said something that I don’t hear many leaders or manager say and that is “I get to…”

Whether it is at work or at home, the idea of having to do something can be tiring and frustrating, right?

How many times do you say to yourself, “I have to…”? 

“It’s Monday and I have to go to work today.” This mindset feels heavy and sad which makes the rest of the day drag even more.

I have to go to a lot of meetings today.” There is powerlessness and frenzy in this way of thinking which will make you less effective when joining these meetings. 

“My room is a mess and I have to clean.” There is no sense of importance in this way of thinking. That is probably why many procrastinate doing this chore. 

Next time you feel like this, stop and think about the difference it will make in those instances to say “I get to.” No matter how big or small. Make a mental list of what can’t be done without you. Once you have your list add the words “I Get to” in front of it so that you will feel better about your role. Whether you are a farmer, a cashier, or a nurse, remember that what you do matters and without you, your community may not thrive.

Notice the difference in the sentences below.

“It’s Monday and I get to go to work today.” There are many unemployed people out there who would switch position with you in a second.

I get to go to a lot of meetings today.” When you shift from the “have to” to “get to” mindset, you will be at your game in all your meetings instead of feeling lost.

“My room is a mess and I get to clean it.” Cleaning and decluttering are physical activities that allow you to burn calories and create room for abundance.

I invite you to play with these three words this week and notice how happy and fulfilled you feel at the end of the day. This is a great exercise that can add more meaning to your life.

If you need coaching on how to add more happiness and meaning into your life contact me at info@HealthandHappinessSpecialist.com . Also, if you like to color, be sure to purchase a copy of my latest book, The Happiness Result Art Therapy Coloring Book. It’s a great book for focusing, relaxing, and inspiration www.TheHappinessResult.com.

How to Use Gratitude for Stress Reduction and Resiliency


Next time, you find yourself in the middle of a project that is too stressful or tedious to do, think of gratitude. Gratitude can help you “hack” into your happiness so that you can reduce your stress and boost your productivity.

What exactly is gratitude?

Gratitude is not only a virtue, it is also a science, one of the 24 Character Strengths in the VIA Classification of Strengths, and a way of living a resilient life.

Researcher Robert Emmons, defines gratitude as a “felt sense of wonder, thankfulness, and appreciation for life.”

Gratitude trains the brain to look for the good. This heart-felt practice reminds us that we are connected to something bigger and greater than ourselves. It helps us realize that there is also something to be “thankful” for in every moment of our life no matter what or how we are feeling.

Here are 5 simple gratitude steps that you can use for stress reduction and productivity.

  1. Take three big deep breaths.
  2. Look around you.
  3. Find three (big or small) things to be grateful for.
  4. State why you are grateful for them. *Hint *If you can’t find anything, you are not looking hard enough. Look for something that if you didn’t have it, your work would be 10 times harder and longer to do.
  5. Notice how much better you feel just after a few minutes of doing this gratitude exercise.
  6. Repeat steps 1 – 5 until you feel better.

If you haven’t guessed by now, this whole “thank you” process is a simple way for you to cultivate the practice of gratitude. Studies have shown that gratitude builds optimism, reduces stress, and boosts happiness. Personally, my life was made even better from practicing gratitude. It’s enriched my relationships, helped me cope during my mother’s cancer journey, and also gave me a positive outlet when I felt overwhelmed. Gratitude is a practice that I enjoy teaching in my workshops and also in my coaching session with clients.

Great news!

I have opened up more slots to coach new clients. If you are looking for coaching to help you live the best version of your life, contact me at info@HealthandHappinessSpecialist.com.

You will be thankful you did.

 

Mindfulness and Happiness Through Art Making

Mindfulness and Happiness Through Art Making
by Debbie Lyn Toomey

 

Are you a doodler or a dabbler of any arts?

As a visual learner and self-taught artist, I’ve always turned to some form of art making activity to help me quiet my mind and soothe my spirit. I love creating anything with my hands. I love to draw, paint, take pictures, etc. I remember many years ago, in nursing school, I used art to help me study. I used to draw what I learned in my science classes to help me remember what I was learning. For me, using art this way provided me with a positive outlet to help handle my stress. The mindfulness and happiness I experience through art has always been a game changer for me.

Flow

Any form of arts therapy based exercises put me in the state of flow. The concept of flow according to positive psychologist, Mihaly Csikszentmihalyi, is the secret to happiness. When you are in the state of flow, you are in “the zone.” The zone is where you are fully immersed in an activity and your whole being comes to life. It’s mindfulness in motion at its best! Being in flow, makes you lose track of time because of the combination of doing something you love and pushing yourself to the next level. Art making is one of my favorite mindfulness practices because it helps me get into the zone and makes me happier.

Participants

As a workshop leader and mindfulness educator, I introduce arts therapy based exercises to my participants. I use art making as another form of mindfulness to help people reduce stress. Mindfulness is being in the present moment purposely and with no judgment. And what better way to explain that definition than through art. I use art therapy based interventions as an avenue for people to add play to their day and to feel better.

Workshops

My signature workshops incorporate positive psychology, the science of happiness and mindfulness, for people of all ages. There is something magical about taking time for art that makes everyone excited. When I pull out the colored pencils and paper and explain the art making technique that I am about to cover, the room is silent and all eyes are on me. It’s a class that everyone absolutely loves! There is a general sense of relief when I explain that not only are they creating art but also experiencing a mindfulness state that reduces stress, increases focus, and boosts their sense of wellbeing.

Creative Process

Art making is not about having a perfect and professional looking master piece. It’s about the creative process that gives way to self-healing, personal transformation, and mindfulness. The process of creation is as important as the end product that reveals so much of what you are not able to put into words.

How to

Here’s how you can access mindfulness through art making and become happier.

1. Preference – Determine what form of expressive art you love. If you don’t have a preference, try doodling. Doodling is spontaneously drawing lines on a piece of paper. Doodling has been found to help with remembering and retaining information.

2. Supply– Have your supplies readily available and accessible. If it is out of sight, then it is out of mind. Keep it visible so that you will remember to do it when you need it most. Have extra supplies at work and in your bag. Set yourself up for success and keep your arts therapy based tools handy.

3. Exercise– When you are doing your arts therapy based exercise, notice the feelings and emotions that you have before, during, and after the practice. What did you learn about yourself and the situation that might have upset you.

4. Masterpiece– Study your art piece and non-judgmentally observe what you did. Are you getting any insights or inspirations? Are there any surprises from what you are seeing?

5. Write– Journal about your experiences to learn more about the art piece you have in front of you. You may start the journal by completing this sentence:

“This art piece is about…” Write for a few minutes until you feel you have flushed out as much hidden meaning as possible from what you just created.

6. Read– When you are done writing, read what you wrote. You will learn more from doing this.

Permission

If the pen is mightier than the sword then, next time you are stressed, pick up a pen (or colored pencil) and make your mark on a piece of paper and express yourself. Give yourself permission to take the time to do this. Pour your feelings and emotions in between the strokes. Notice how you feel during the whole process. The more you do this, the more you will gravitate to it as a stress reducing activity that makes you feel better and happier.

Great News!

If you love to color, my latest book is going to be ready soon! The Happiness Result Art Therapy Coloring Book – Express and Enjoy Yourself is going to be available on Amazon early next week – just in time for the holidays! Get one for yourself. It will be the perfect stocking stuffer for your friends and family.

For instant arts therapy ideas and inspiration, my online course that I created with master trainer, Patrick Howell is ready for you to access at a special price. It is called, Therapeutic Arts: Art Therapy Based Practice for Self-care, Stress-reduction, and Mindfulness. This comprehensive course will introduce you to more art therapy based practices. Here’s the link to help you get started https://www.udemy.com/artstherapycourse/?couponCode=NEWSLETTER .

I hope that you take advantage of the great resources that I provided for you to help you add more mindfulness and happiness to your day. See you in the class.

Appreciate the Good: Five Reasons to Start a Gratitude Practice

Appreciate the Good: Five Reasons to Start a Gratitude Practice
By Debbie Lyn Toomey, RN, CIPP

 

 

Next week in the United States, Thanksgiving will be celebrated. Thanksgiving symbolizes the start of the holiday season. Thanksgiving is a special day when Americans give thanks. This special holiday feeds the body with delicious food and the heart with sincerity. While it feels good to give thanks on that day, giving thanks daily will make us feel better in the long run. One of my favorite sayings when I was studying Positive Psychology was from professor and author, Tal Ben-Shahar: “when you appreciate the good, the good appreciates.”

What is gratitude?

Gratitude is more than an attitude or saying thanks. It’s a science that has been proven to have significant benefits. Robert Emmons, considered the father of the science of gratitude defines gratitude as, “a felt sense of wonder, thankfulness and appreciation for life.” This definition opens us to endless opportunities to be grateful. The challenge is remembering to do it every day, especially during the tough times.

Why is it important?

The best way to start the exercise is to know why it is important and how it can benefit you. Here are 5 reasons that caught my attention and inspired me to begin adding the gratitude practice into my life.

1. Resilience – Gratitude fosters resilience. A 2003 study found that gratitude was the main contributor to resilience following the September 11, 2001 terrorist attack in New York.

2. Relationships – Gratitude is the antidote for failed non-abusive relationships. A studyfound that couples who express gratitude for each other are motivated to maintain their relationship with each other.

3. REM – Gratitude before bedtime helps with sleep. A study in the Applied Psychology: Health and Well-being found that 15 minutes of writing in a gratitude journal before sleep promotes better sleep.

4. Rich – Gratitude cancels out envy. According to Robert Emmons, gratitude blocks toxic emotions such as envy, regret, and depression because gratitude makes you feel rich and feel you have more than enough.

5. Rejoice – Gratitude is linked to a happiness booster according to Harvard University study. If you need a quick way to cheer up, start listing some things you are grateful for to turn your emotions around.

I hope one or all of these reasons inspired you to begin a gratitude practice. If you have one already, thank you. If not, try any one of these techniques.

1. Journal – Start a gratitude journal. This was the first gratitude exercise that I did and it helped me during the good and the bad times of my life. This exercise trained my brain to look for the good in all situations. It was extremely helpful when I was coping with my mother’s three cancer journeys.

2. WWW? – What Went Well? Is a question that helped me teach my husband and three boys the practice of gratitude without being too “mushy”. This question has helped me and my family cultivate the practice of gratitude. Next time you are with your friend or family ask, “What went well?” and notice all the goodness that come out of this powerful question.

3. Walk – As you walk from one place to another, find as many objects to be grateful for. This helps increase my level of energy and happiness when I feel tired or anxious. It can definitely turn your “frown upside down.”

4. Jar – Collect moments of gratitude in a jar. This is a great practice for you and your group. This exercise is a positivity booster and it’s fun to watch as the gratitude fills the jar. Reading gratitude from the gratitude jar is another way to deepen relationships in the group and improve communication.

5. Letter – Writing a gratitude letter to someone you love and has greatly influenced you is a proven gratitude technique that has shown to create lasting positive emotions. Once you write your gratitude letter, deliver the letter in person and read the letter to that special someone.

Thank you for reading this article. I hope that it has inspired you enough to begin a gratitude practice. Try one of the gratitude practices that I shared with you for the next 30 days and watch your appreciation grow.

I am grateful for…

This year I have so much to be grateful for. Besides my awesome family and friends, I am grateful for publishing my coloring book, The Happiness Result Art Therapy Coloring Book – Express & Enjoy Yourself. This book is going to be available next week on my website, www.TheHappinessResult.com.

Also, I am grateful for doing my first online course called, Therapeutic Arts: Art Therapy Based Practice for Self-care, Self- healing, and Mindfulness. This is terrific course that I created with master trainer and colleague, Patrick Howell. Here’s the link for you to get your special price and immediate access to the course https://www.udemy.com/artstherapycourse/?couponCode=NEWSLETTER.

Lastly, I am grateful for you and your continued support and interest in my health and happiness message.

Thank you!