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Stress Management Challenge Day 15 – Attitude of Gratitude

🎯 Today’s Mission:

To successfully complete today’s mission:

  • ✅ List 5 things that you are grateful for.
  • [OPTIONAL] Share your list with us, in the Stress Management Support Group if it is not too personal.
  • Complete the form at the bottom of the page when done.

💡 More Info

Some people view the concept of gratitude as “New Age” hoo-ha reserved for yoga types. Not true. Having an attitude of gratitude can improve your overall mood and health almost instantaneously.

It is very powerful and will put you in a positive mindset for your day when you start to focus more on the things that you have rather than the things you do not have.

Self-help guru Tony Robbins maintains that you cannot be in a state of fear or anger at the same time as being in gratitude.

Try it for yourself!

🙏 Let’s count your blessings!

Grab a piece of paper and a pen or your journal if you have one. Find a quiet spot where you can think. Take a few deep breaths to relax. Smile. Write down 5 things that you are grateful for. They can be as simple or complex as you like. You can write just keywords or go into more detail – that’s up to you. As long as you take a little time to reflect on each one, you’re immersing yourself in positive thoughts which are very beneficial to your mental state.

This is a fantastic thing to do each morning when you wake to set the right tone for the day. It is hard to be upset and in a bad mood when you are grateful for your life and the good things in it.

It is also more beneficial to focus on people, experiences and situations rather than material possessions. Many people are unhappy about not having the things in life they do not really need. Positive people can see the silver lining. There are people battling Cancer who have a more positive outlook on daily life than people with far less hardships. Your reality resides in your mind and gratitude is a fantastic place to start.

You can simply start by acknowledging that you are alive.

Take five minutes and walk around the block or your office park. Breathe in the fresh air and focus on what you’re doing. You’re walking. You’re alive. Your body works. Be grateful. There are too many people in the world who don’t have that luxury.

Some benefits of gratitude:

Some of the benefits of gratitude are:

Here are 7 scientifically proven benefits according to Amy Morin a psychotherapist and the international bestselling author:

  1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends.
  2. Gratitude improves physical health. Grateful people experience fewer aches and pains and report feeling healthier than other people. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and are more likely to attend regular check-ups, which is likely to contribute to further longevity.
  3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
  4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly.
  5. Grateful people sleep better. Writing in a gratitude journal improves sleep. Spend just 5 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
  6. Gratitude improves self-esteem. A 2014 study found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people are able to appreciate other people’s accomplishments.
  7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behaviour Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognising all that you have to be thankful for —even during the worst times—fosters resilience.

➕ Expand your practice

❤️ Make a ‘thank you’ list

Look around your life, right now. Who’s helped you get to where you are?

  • Maybe your partner helped with cooking dinner.
  • Maybe your friend did you a favour.
  • Maybe your dog was thrilled to go for walks with you.
  • Maybe your kid helped you with a chore.
  • Maybe someone encouraged you when you were feeling bummed out.

Make a list of all the people who have helped you, even in tiny ways—maybe without realizing it.

Take a moment to feel grateful for these people and their help.

Say thank you

Practice saying thanks to the people who have helped you. Tell them exactly how they helped you.

“Hey Sue, I really appreciate you cooking dinner. It is a massive help to making sure the family is healthy. I know it is not easy on busy days, so thank you!”

“Johnny my son, I want you to know how much I appreciate you helping me out with the grocery shopping. I know it’s a lot of work, and it has been a big help to me. Thanks.”

Appreciate through action

Saying “thanks” is a great start.

If you can, go one step further. Show your appreciation through action. Do something to show gratitude, even if it’s small.

  • Help someone else out.
  • Take a gym newbie under your wing.
  • Treat your loved one(s) to something special.
  • Bring someone a thank you gift.

Find one person to whom you can show appreciation through action. Walk the talk. Pay it forward.

And enjoy the health benefits of gratitude.

✔️ Gratitude Exercises:

Here are even more useful strategies and ideas should you wish to persist with this practice.

  • Keep your gratitude journal by your bedside and each night or morning list 3-5 positive experiences from the day. Elaborate on one of these ideas.
  • Make a ritual of 2-5 minute “gratitude meditations.”
  • Take a few deep breaths before your gratitude exercises to be grounded, present, mindful.
  • Say thank you often — particularly to those who serve you!
  • Linger on thoughts of positive moments from the day.
  • Write down a letter of thanks to someone who has made a difference in your life — give it to them in person if possible.
  • Express gratitude at meals alone or with loved ones.
  • Practice not gossiping, complaining or judging for a day etc.
  • Write down what you appreciate about yourself.
  • Express or show gratitude to your partner and family daily.


✅ Mission Accomplished?

Fill in the form below once you’re done to keep track of your progress.

Which day of the challenge have you completed?
Name(Required)
Used to automatically email you a copy of your mission submission so that you can keep track of which missions you have completed.
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