By Alissa Janey, Life Coach, Blogger, and Creator of ElevateRadiate.com
Amid adversity and challenges, the practice of gratitude can be a transformative and empowering tool for finding optimism, hope, and motivation for the future.
Research has shown that gratitude has profound benefits on our mental, emotional, and physical well-being. When practicing gratitude while experiencing difficult times we can shift our perspective from solely focusing on the pain or what we have lost to acknowledging the silver lining and what is still present in our lives.
Today, I'm sharing 8 ways to practice gratitude in difficult times. The methods helped me through the most traumatic point in my life.
Before we get into the tips, I wanted to share a short overview of my personal health journey, which I'll be referring to throughout this post.
My Story
One year ago I didn’t think I would be living today. My health was quickly deteriorating, and every month a new life-altering symptom surfaced. I spent most of my journey in a state of ambiguity with no answer as to what was causing my symptoms. There were weeks that I couldn’t think, see, or be in the same room with my children because my hyperacusis (sound sensitivity) was so severe.
I remember on several occasions I would wake up to start a new day and my stomach would sink as full consciousness set in and reminded me of my new reality.
I couldn't live in a permanent state of worry or fear. It left me distant from my family and a place where I didn't want to stay. My main priority was persevering to find a root cause and getting treatment in order to heal. Finding hope for the future and experiencing glimmers of joy with my three children was also important to me, especially as a mother. Based on the work that I do in my profession, I knew gratitude could be a building block to help me get there.
Regardless of the situation, there is almost always something to be grateful for.
Practicing gratitude when I was at my lowest both mentally and physically was a game changer for my well-being. Although it can be easier said than done, I want to provide some ways to help you get started.
So today I would like to share how you too can practice gratitude in hard times based on what helped me through my most difficult battle yet.
1. Acknowledge and feel your feelings
Allow yourself to fully experience and acknowledge the emotions related to your loss. Give yourself permission to grieve and process your feelings without judgment.
We all inevitably experience challenging and uncomfortable emotions throughout our lives; they're a fundamental part of the human experience. Embracing feelings as a gift allows us to harness their wisdom, connect with ourselves and others, and navigate our lives with authenticity and self-awareness. Suppressing our feelings can turn into physical stress on the body and prolong healing.
Welcome and feel whatever feelings may come your way, let them move through you, and express them in a healthy way. A few ways to do this are sharing your feelings with someone you trust, engaging in physical activity, or doing something creative such as art, writing, or music.
2. Practice mindfulness and living in the present
Mindfulness helps you recognize and let go of certain thought patterns or excessive worries about the past and future. It allows you to be fully present, observe and appreciate the small moments, and shift your perspective to focus on the blessings in your life, fostering a grateful mind-set.
Engage in mindfulness activities to help you stay anchored in the present moment. Here are a few ideas to get started:
Walking in nature, gardening, or earthing (direct skin contact with the earth's surface)
Doing something creative such as art or coloring
Yoga
Belly breathing
Meditation
3. Start a gratitude journal
Using a gratitude journal can aid in self-reflection and personal growth, train your mind to focus on the blessings in your life, and strengthen your emotional well-being. Research has also shown that people who regularly write down what they are grateful for build resilience and form the ability to bounce back quicker during tough times.
Set aside a few minutes each day to write down things you're grateful for. To get started, use my free, printable Gratitude Journal Prompts to Start and End Your Day.
Beginning your day with a positive habit, such as writing in a gratitude journal, helps you approach the day with a renewed sense of appreciation.
Reflecting on gratitude in the evening can shift your focus from worries to the blessings of the day, creating a sense of mental and emotional ease.
4. Find gratitude in the lesson
Often, challenging situations can teach us valuable insights about ourselves, our relationships, and our resilience. Identifying these lessons can provide a sense of meaning and gratitude for the journey you've been through.
Try to view challenges as opportunities for growth and learning. Reframe the situation by asking yourself what lessons can be learned or how you can emerge stronger from it. Adopting a growth mind-set allows you to see challenges as steppingstones toward personal development.
My health conditions taught me several lessons and accelerated my own personal growth. These are a few lessons I learned from my health traumas:
Continue planning for the future but put more emphasis on living in the no
Slow down and learn to rest
Have clear life priorities, which naturally led to setting healthy boundaries
If you don’t find your lesson right away don’t be discouraged. Give yourself some time, and it will likely emerge in the future.
5. Identify the silver lining
A silver lining refers to a beneficial aspect that can be found within a challenging situation. It represents the hopeful or optimistic perspective that there is something good or valuable to be gained, even in the midst of adversity. It's the ability to find a glimmer of light, opportunity, or growth within hardship.
I found a few silver linings in my health traumas. For starters, because of my success story and ability to recover from most of my symptoms, I referred over twenty people to various members of my health-care team. These health-care professionals have helped many people discover the root cause of their health issues and find relief from their symptoms.
Secondly, because of the wisdom I gained from my health experience I can now relate to and help others on a deeper level than before.
As hard as it can be, there is almost always a silver lining in our challenges. Sometimes we may not see it right away but try to trust that it will come.
6. Be grateful for health practitioners and healers
Sometimes medical professionals can assist us in the next stage of our healing journey. Miracle workers, aka “earth angels,” can transform and elevate our lives with their compassion, expertise, and support.
Recall a positive experience you’ve had with a medical professional, therapist, or healer, and reflect on the ways this person made a positive difference in your life or the lives of your loved ones.
I consulted with more than thirty-five medical professionals before a doctor referred me to a functional medicine provider who was able to uncover a root cause of my health symptoms and groundbreaking treatments. After much patience and multiple rounds of treatment, my symptoms have improved by about 80 percent.
If you're experiencing health issues and still haven’t found answers, don’t give up. You may have to explore multiple clinics or providers before finding the right one for your situation. And don’t be afraid to speak up. Sharing your story can spark others to make connections and provide you with additional contacts.
7. Confide in someone you trust
Sharing your thoughts, feelings, and experiences with someone during difficult times can provide emotional support and comfort. It allows you to express your feelings and be heard, which can alleviate feelings of isolation or being overwhelmed.
Choose someone that you trust. Ideally, someone who is nonjudgmental, a good listener, and capable of providing you with the support that you need. However, if you don’t feel you can open up to someone in your life about your challenges right now, consider reaching out to a professional therapist or counselor who can provide objective support.
Do not feel like you need to go through your challenges alone. I invite you right now to identify one or two people you will open up to for support within the next few days.
I am forever grateful to the family and friends who provided invaluable support when I needed it the most.
8. Connect with God for support
God, Jesus, and your angels are with you even if you don’t feel like they are. That is one of many reasons living here on Earth can be so difficult. Our eyes can sometimes fool us into thinking we're alone, but that is far from the case.
Engage in a heartfelt conversation with God. Pour out your thoughts, concerns, fears, and desires. Share your struggles and challenges honestly, as well as your hopes and aspirations. Speak with sincerity, knowing that your words are being heard and that the divine is aware of your situation.
I like to conclude my communication with God by expressing gratitude for all the love, guidance, and support I have received.
Finding gratitude is a personal journey that can take time. Be patient with yourself and allow yourself to feel the full range of emotions as you navigate your healing process.
Unfortunately, some people may find themselves in a situation where they cannot find things to be grateful for at this time. They may be in unsafe environments or endangered circumstances. If your safety is at risk, please reach out to someone for help.
For anyone who is suffering any kind of loss or trauma, I am sending you a huge burst of love and light at this very moment!