Self-Care Houston, Episode 11: In this solo podcast, Jennifer Christian continues her discussion about anxiety from Episode 10, Anxiety Cycle. Jennifer discusses how building emotional regulation muscles and practicing shame resilience add to the self-care toolbox. Subscribe in iTunes.
Resources from this Episode:
- Kim Fredrickson, “Give Yourself a Break: Turning Your Inner Critic into a Compassionate Friend“
- Wonder Woman Learns Health Boundaries
- Writing Your Own Self-Care List
Brené Brown, “The Anatomy of Trust“
- Brené Brown interview with Oprah, “Shame Resilience“
- Kelly McGonigal’s TED talk: “Make Stress Your Friend“
- Breathing and Meditation App, Calm.com
- Emotional Freedom Tapping
- Savor Gratitude Blog
by Jennifer Christian, LPC and Dr. Jeff M. Christian
Words of hate tear at the fabric of our society; words of kindness mend.
Imagine life without unkind words. Imagine comments sections on your favorite website that only allow constructive criticism, words meant to further the conversation rather than out-shout those who disagree.
Today, online words of hate, abuse, fear, and violence are rampant. The intensity of negativity overwhelms us, a tsunami of words altering our lives without us realizing their enormous power. This new world often feels devoid of kindness. Few of us would choose to pass on this world to the next generations, so we begin this project in the hopes that we can change the future by changing the present.
We have power to create a better world.
Imagine a world that offers encouragement. Imagine a world where people matter. Too often, though, we feel helpless in even thinking about making a change. Where should we begin?
Well, we have some ideas.
Start with some simple things. Appreciation and gratitude, for instance, are powerful tools that can help rebuild this world. Every word of kindness heals, builds resilience, and draws people together.
John Gottman found that it takes five positive interactions to overcome one negative interaction. Relationships find balance when positive interactions outweigh the negative ones. At times we will misunderstand each other and say the wrong things. We are human, after all. However, for the health of all our relationships, we have the power to create better worlds for ourselves, as well as all of those around us. Our hope that we can do this together is reminiscent of John Lennon’s line, “You may say I’m a dreamer, but I’m not the only one.”
So let’s imagine a better world. One word of kindness can create ripples of healing across our society. If we come together to dedicate building reserves of gratitude in our families, places of work, and all other communities, we can change the tide of negativity.
Here are some other practical suggestions to get us started:
- Get creative. We can share great ideas on how to build more positivity into our society. Join our public Facebook group, A Word Imagined, to share ideas.
- Remember the magic ratio of 5-to-1. Each week send five notes of encouragement, whether online or handwritten.
- Practice gratitude at home as a family. “Researchers found that a nourishing cycle of encouragement and appreciation provides extra incentive to maintain our relationships. In other words, when we appreciate our partners, we develop trust and respect. When we feel appreciated, we feel needed and encouraged.” (Susan Heitler)
- Notice the words you say to yourself. Learn how to offer yourself words of kindness and compassion: “Life can be rough without the comfort, balance and guidance of a self-compassionate friend on the inside. Lack of self-compassion affects our relationships and our well being in profoundly negative ways. What a difference it makes to go through life with a kind friend on the inside rather than an internal critic or bully!” (Kim Fredrickson)
Please take a moment to share this article and this project with friends and family. Together, we can create the world we imagine.
For Further Reading:
On appreciation and gratitude:
On John Gottman’s five interactions:
On practicing gratitude at home as a family:
On Susan Heitler’s work on gratitude in marriage:
On Kim Fredrickson’s work on self-compassion:
With Thanksgiving around the corner, I thought it would be a nice time to focus on the healing benefits of a gratitude practice. I experienced an impact when my husband and I decided to start an active gratitude practice about five years ago. Over time we noticed subtle changes in our home, stress levels, and marriage. Recently, I spoke to a group about the benefits of gratitude in a marriage relationship. My teenage son happened to be in attendance. During the comments time he told the group about the positive difference he noticed in our family. He said he could tell a difference in the way my husband and I related to one another. It was incredible to hear our son share his own experience of our decision to practice gratitude as a couple.
Gratitude Nourishes the Brain
An active gratitude practice has the power to change the way we think and feel. According to neuropsychologist, Rick Hanson, where we choose to place our focus has the power to shape our brains.
“If you rest your mind on self-criticism, worries, grumbling about others, hurts, and stress, then your brain will be shaped into greater reactivity, vulnerability to anxiety and depressed mood, a narrow focus on threats and losses, and inclinations toward anger, sadness and guilt. On the other hand, if you rest your mind on good events and conditions (someone was nice to you, or there’s a roof over your head), pleasant feelings, the things you do get done, physical pleasures, and your good intentions and qualities, then over time your brain will take on a different shape, one with strength and resilience hardwired into it, as well as a realistically optimistic outlook, a positive mood, and a sense of worth.” (Hanson, 2013)
Gratitude Builds Resilience to Stress
Over the past few months I paired my gratitude practice with an app called the Heartmath Inner Balance Trainer. The Inner Balance Trainer has a heart rate monitor that works with a smart phone or tablet to guides your breath while it monitors your heart rate. As you breathe, you bring to mind gratitude and thoughts of compassion. The science of Heartmath has shown a powerful correlation to our heart rhythm pattern and our emotions:
“When we experience uplifting emotions such as gratitude, joy, compassion, and love; our heart rhythm pattern becomes highly ordered, looking like a smooth, harmonious wave. It’s no wonder that positive emotions feel so good – they actually help our body’s systems synchronize and work better.
During stress and negative emotions, when the heart rhythm pattern is erratic and disordered, the corresponding pattern of neural signals traveling from the heart to the brain inhibits higher cognitive functions. This limits our ability to think clearly, remember, learn, reason, and make effective decisions. The heart’s input to the brain during stressful or negative emotions also has a profound effect on the brain’s emotional processes – actually serving to reinforce the emotional experience of stress.” (www.heartmath.com/innerbalance/)
Gratitude Over the Holidays
The holidays add stress to our normal daily routines. In my last blog post, I discussed how “turning down the thermometer” on stress can create balance, especially since practicing gratitude has proven to reduce stress. The article “Seven Powerful Ways Gratitude Can Change Your Life” shows multiple ways this practice can enhance your health and your relationships.
I wish you and your families a grateful Thanksgiving. Thank you for your continued encouragement and support of Jennifer Christian Counseling. I am deeply thankful.
Hanson, Rick, Ph.D. (2013). Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence.
“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie
I have so many reasons to be thankful:
- My husband and I sipped coffee together before we started our day.
- I enjoyed a long walk by myself at Memorial Park.
- Our teenagers have found their groove at school and are enjoying soccer pre-season.
- I am currently savoring a bite of dark chocolate as I type.
In 2012, I decided to incorporate an intentional habit that did not depend upon my mood or daily circumstances. I started a gratitude project and began experiencing the powerful benefits of an active practice. My husband and I have both been amazed at the positive impact a gratitude habit has had on our marriage and other relationships over the past three years.
I can tell you from personal experience that gratitude will change your life. The following list, compiled from a growing body of research, describes the powerful impact an active gratitude practice can have on your health and relationships.
Seven Ways Gratitude Will Change Your Life
- Gratitude boosts health and wellness: “ “Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, and regular physical examinations. Grateful people also tend to be more optimistic… studies link optimism to better immune function.” (Elizabeth Heubeck, Boost Your Health With a Dose of Gratitude)
- Gratitude protects against depression: “Gratitude supports the neurochemistry of well-being, and protects against depression. It builds resilience, so we get less rattled by events and bounce back faster. And gratitude turns us toward others as we appreciate the people we care about.” (Rick Hanson, What Are the Health Benefits to Thankfulness?)
- Gratitude increases happiness: “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” (Harvard Health Publications)
- Gratitude can help you through hard times: “Expressing gratefulness during personal adversity like loss or chronic illness – as hard as that might be – can help you adjust, move on, and perhaps begin anew. Although it may be challenging to celebrate your blessings at moments when they seem least apparent to you, it may be the most important thing that you can do.” (Sonjia Lyubomirsky, Eight Ways Gratitude Boosts Happiness)
- Gratitude increases satisfaction and longevity of relationships: “It starts within our own self. When we consciously foster feelings of appreciation for our loved ones—whether by doing a gratitude mediation about them every morning or by deliberately focusing on specific things we love about them—our relationship improves.” (Cristine Carter, A Surprisingly Simple Way to Feel Madly in Love)
- Gratitude increases satisfaction of parenting: “I am happy and proud to say that my relationship with my teenager is better than ever! Now he seeks me out to tell with me stories and jokes. He listens to me intently when I give him guidance. I can’t tell you how much this simple practice has changed our relationship. In retrospect, while teaching my family about this principal it also affected me positively. I noticed how my attitude towards him changed and softened because I started seeing him through a gratitude lens.” (Debbie Lyn Toomey, Gratitude Tip for Positive Parenting)
- Gratitude increases self worth: “Grateful people have a higher sense of self-worth. I think that’s because when you’re grateful, you have the sense that someone else is looking out for you—someone else has provided for your well-being, or you notice a network of relationships, past and present, of people who are responsible for helping you get to where you are right now.” (Robert Emmons, Why Gratitude Is Good)
Create Your Own Gratitude Practice
- Start a gratitude journal. Write down three items each day that make you grateful.
- Share gratitude at the dinner table. My family shares “Highs and Lows” every night during our evening meal to stay connected through the week. If not with your family members, pick a friend and share a high point and low point each day.
- Say “Thank You” often: Look for ways to express gratitude to those who cross your path every day. Express thanks at the grocery story, gym, at home, or just about anywhere.
Through November, I will dedicate this blog to the practice of gratefulness in honor of the Thanksgiving holidays. David Steindl-Rast’s TED Talk, “Want to Be Happy? Be Grateful,” is one of my personal favorite talks about how gratitude can change your life. He shares a message of how we can become happier people and how happier people can make a peaceful world together. I hope you enjoy his message of happiness and peace.
Excerpt from Want to Be Happy? Be Grateful
“How can each one of us find a method for living gratefully, not just once in a while being grateful, but moment by moment to be grateful. How can we do it? It’s a very simple method. It’s so simple that it’s actually what we were told as children when we learned to cross the street. Stop. Look. Go. That’s all. But how often do we stop? We rush through life. We don’t stop. We miss the opportunity because we don’t stop. We have to stop. We have to get quiet. And we have to build stop signs into our lives.” (David Steindl-Rast, TED Talk)
Last week, I had a dream that I was caught in a blizzard. A blanket of swirling white surrounded me. My mind raced to discover some sense of direction. I was disoriented and frightened. Paralyzed. Where was I? Where was the path home?
And, then it was as if everything went into slow motion. Time slowed down. Way down. I began to notice individual snowflakes. Unique details of one snowflake. Its beauty. As my awareness shifted toward the structure of the snowflakes, I noticed my body beginning to relax. My mind settled. Gently. Slowly. I began to see areas of empty space open between each of the flakes. The spaces grew wider. The snowflakes began to lessen. I saw more clearly. The intensity of the blizzard that had seemed so overwhelming now calmed. Though still surrounded by the snow, I no longer felt afraid.
Since this dream, I have thought how much everyday life can at times feels like a blizzard. Time speeds up without warning. Daily tasks swirl around me: work tasks, family expectations, holiday chores, friendships, household duties, volunteering, etc. But then other things compound what might already be a blinding blizzard of activity. Thoughts, feelings, regrets from the past and “what ifs” of the future can surface to cloud my vision even more. My mind begins to race.
Where am I? Where is the path home?
Then I notice. Awareness. Gratitude.
- The smell of the crisp autumn morning air
- Listening to the laughter of my children as they watch silly videos
- Seeing my husband’s eyes gently crinkle as he pushes the plate in my direction to let me have the last bite
- Gently holding the hand of a dear friend who is grieving
- Tasting a hot, gooey chocolate chip cookie
- Feeling the sensation of a long hot shower after a satisfying day
Take a deep breath. This is your life. Notice. Search. Find the moments of beauty sprinkled like beautiful snowflakes in the midst of the flurry of tasks and worries.
Time slows. Mind gently settles. I am still surrounded, but I am not afraid.
The power of gratitude.
A daily gratitude practice has a powerful impact on mental, physical, emotional, and spiritual health. People who practice gratitude notice many benefits:
- Stronger immune systems and lower blood pressure
- Higher levels of positive emotions
- More joy, optimism, and happiness
- Act with more generosity and compassion
- Feel less lonely and isolated
- And, gratitude is an integral part of healthy relationships
Louie Schwartzberg’s TED talk, “Nature. Beauty. Gratitude,” combines stunning time-lapse photography with powerful words from Benedictine monk Brother David Steindl-Rast.
Be thankful that you don’t already have everything you desire.
If you did, what would there be to look forward to?
Be thankful when you don’t know something,
for it gives you the opportunity to learn.
Be thankful for the difficult times.
During those times you grow.
Be thankful for your limitations,
because they give you opportunities for improvement.
Be thankful for each new challenge,
because it will build your strength and character.
Be thankful for your mistakes.
They will teach you valuable lessons.
Be thankful when you’re tired and weary,
because it means you’ve made a difference.
It’s easy to be thankful for the good things.
A life of rich fulfillment comes to those who
are also thankful for the setbacks.
Gratitude can turn a negative into a positive.
Find a way to be thankful for your troubles,
and they can become your blessings.
Gratitude is an essential part of healthy relationships. When we practice daily gratitude with our partner, it is less likely that we will take each other for granted.
Psychology Today explores the benefits of gratitude in relationships in the recent article, “Does Gratitude Matter in Marriage?“
Wired for Danger
We have a natural tendency to focus on what goes wrong. Over thousands of years we have developed a built-in survival mechanism wired to detect danger. Our minds know that learning from negative experiences is a matter life or death. Our brains are like velcro for anything negative that crosses our path. This skill is important for our survival but also impacts our feelings. If focus only on negatives, we can become angry, anxious, or depressed.
On the other hand, positive or neutral experiences happen all the time each day, but have no bearing on whether we will live or die. Our brains are like teflon for the positive experiences. Something pleasant happens, it slides right off, and we continue through our day. What does this have to do with how we think, act, and feel?
Nourish the Brain
According to neuropsychologist, Rick Hanson, where we place our focus has the power to shape our brains.
If you rest your mind on self-criticism, worries, grumbling about others, hurts, and stress, then your brain will be shaped into greater reactivity, vulnerability to anxiety and depressed mood, a narrow focus on threats and losses, and inclinations toward anger, sadness and guilt. On the other hand, if you rest your mind on good events and conditions (someone was nice to you, or there’s a roof over your head), pleasant feelings, the things you do get done, physical pleasures, and your good intentions and qualities, then over time your brain will take on a different shape, one with strength and resilience hardwired into it, as well as a realistically optimistic outlook, a positive mood, and a sense of worth.
Hanson suggests that we have the power to build inner strength and resilience by focusing on positive experiences in such a way that our brains are reshaped to respond to life with more positive feelings, sense of calm, and confidence. He suggests that we literally “hold the good” for as long as 10-20 seconds each time we have a pleasant experience. In his new book, Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence, Hanson has a number of simple practices that have powerful benefits. He developed the HEAL exercise to build the positive centers of the brain and also decrease the negative charge of painful experiences, both past and present:
- H: Have a positive experience: Notice a positive experience that’s already present in your awareness, such as a physical pleasure, a sense of determination, or feeling close to someone. Or create a positive experience for which you’re grateful, bring to mind a friend, or recognize a task you’ve completed. As much as you can, help ideas like these become emotionally rewarding experiences, otherwise it is merely positive thinking.
- E: Enrich it: Stay with the positive experience for five to ten seconds or longer. Open to the feelings in it and try to sense it in your body; let it fill your mind. Enjoy it. Gently encourage the experience to be more intense. Find something fresh and novel about it. Recognize how it’s personally relevant, how it could nourish or help you, or make a difference in your life. Get those neurons really firing together, so they’ll really wire together.
- A: Absorb it: Sense that the experience is sinking into you as you sink into it. Let it really land in your mind. Perhaps visualize it sifting down into you like golden dust, or feel it washing you like a soothing balm. Or place it like a jewel in the treasure chest of your heart. Know that the experience is becoming part of you, a resource inside that you can take with you wherever you go.
- L: Link positive and negative material (optional): While having a vivid and stable sense of a positive experience in the foreground of awareness, also be aware of something negative in the background. For example, when you feel included and liked these days, you could sense this experience making contact with feelings of loneliness from your past. If negative material hijacks your attention, drop it and focus only on the positive; when you feel recentered in the positive, you can let the negative also be present in awareness if you like. Whatever you want, let go of all negative material and rest only in the positive. Then, to continue uprooting the negative material, a few times over the next hour be aware of only neutral or positive material while also bringing to mind neutral things (e.g., people, situations, ideas) that have become associated with negative material.” (Hanson, 2013)
When we “hold the good,” we open our hearts to experience joy, and remind ourselves that each moment is our life.