Tools for Teens to Cultivate Gratitude

 

We as human beings have a wonderful power. We have the power to change our thoughts, mood, and feelings with a simply choice. Although it might take some time to cultivate the mood we want, it's possible to go from anger to appreciation, from sadness to happiness, from sorrow to joy. 

Making this shift requires two things: awareness and the willingness to choose differently. For instance, first you need to be aware of the mood you're in. You first need to acknowledge what you're feeling. Then, once you're aware of how you're feeling, then you must be willing to shift your thoughts toward something more positive. It's not easy. It's sometimes easier to continue feeling angry or sad or frustrated. It might be hard at first to switch your thoughts to gratitude, for example, and positivity.

However, if you're willing to let go of the challenging emotion you have and instead focus on what's going well, you might experience a glimmer of hope, joy, and even love. For instance, you can focus on what's positive by exploring all the people, places, and things that you're grateful for. 

If you're experiencing self-criticism, self-judgment, or other forms of negative thinking that's putting you in a depressed or anxious mood, try using one of the following tools:

Journal. By writing out your thoughts and feelings, you let them go to the notebook, so to speak. And doing so helps to create clarity about your life. You create space in your mind for what's positive and what you're grateful for. Journaling also allows you to take an honest stock of your life and how your perceptions might change over time. Although last year you might have felt frustrated with your parents, for instance. This year perhaps you're feeling grateful for how they are there for you more often than you think. 

Make a gratitude list. Another way to quickly shift your mood is to write down what you're grateful for.  Write out all the facets of your life you have appreciation for. Write out what brings joy and happiness to your life. Make a list of the people whom you rely on and how they have helped out in the past. Write down the places you've visited that have brought you pleasant experiences. 

Write a thank you letter to someone who has supported you. Another way to step into a grateful mood is to think of someone who has provided you with their help. Would you like to acknowledge them in some way? What did they do for you that you feel grateful for? 

Write a thank you letter to yourself. Although it sounds odd, there are likely plenty of things you have done or said that have made a difference in your life. Did you work hard in Chemistry class so that you can pass the 11th grade? Did you write a letter to the local paper that got your school (and you) recognized for something special? What have you done for yourself that has paid off? Write about that. 

Use relaxation tools. When the mind and body are relaxed, your inner resources are more easily accessible. In this state, you might see your situation differently. An answer to your problem might come forward or an insight might arise that allows you to see a stressful or negative situation differently.  One way to relax the mind is through meditation. Or use guided imagery to go to various imagined peaceful places. You might also use deep breathing, particularly right in those intense moments. 

Teens, these are suggestions for creating a positive mood when you're feeling lost, confused, depressed, or frustrated. Use them to shift your mood and your perspective on life.