Top Mindfulness Practice to Combat Postpartum Depression, and Other PMAD's: Gratitude
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Gratitude is more than just a feeling—it’s a practice, a skill, and a mindset that can truly transform our daily lives. When things feel overwhelming, practicing gratitude can serve as a grounding force, reminding us that even in difficult times, there are still positive moments, people, and experiences to cherish. While it won’t erase the hard stuff, it can certainly lighten the load and help us shift our perspective.
What Gratitude Isn't
It is not looking at the bright side. 😑
it is not invalidating your feelings. 👎
It is not saying "at least .....". 😒
Why Practice Gratitude?
Gratitude isn’t about ignoring struggles or pretending everything is perfect. Instead, it’s about acknowledging the good alongside the challenges. Research has shown that consistently practicing gratitude can:
Improve mental health by reducing anxiety and depression.
Strengthen relationships by fostering appreciation for those around us.
Enhance resilience, making it easier to navigate tough situations.
Increase overall happiness and satisfaction with life.
How to Start Your Gratitude Practice
Ready to put gratitude into action? Join the Thankful Thursdays Challenge and take a small but meaningful step toward a more positive mindset!
Step 1: Write It Down
Grab your calendar, journal, or even a sticky note and write down something you’re grateful for today. It doesn’t need to be profound—small joys matter too! Heck just reading this article is a win; look at you researching ways to manage your symptoms! That takes courage! Write it down <3.
Step 2: Reflect on the ‘Why’
As you jot down your gratitude, take a moment to mentally list the reasons behind it. Why does this bring you joy? How does it impact your life? Connecting with the ‘why’ makes your gratitude even more powerful.
Step 3: Carry It with You
Let this gratitude be a touchstone throughout your day. When stress creeps in, revisit what you wrote and remind yourself of the good that exists alongside the struggles.
Bonus Challenge!
For the next week, start each morning by writing down one or two things you’re grateful for. Repeat your mental checklist of why these things matter. Over time, you’ll begin to notice a shift in how you see the world—less focus on the negatives, more appreciation for the positives.
Not sure where to start? Try these ideas out! 👇
Gratitude Calendar
Use this calendar to track daily gratitude moments. Each day, write down something you’re thankful for:
Monday: What is something in nature that you are grateful for?
Tuesday: Who in your life has made a positive impact on you, and why?
Wednesday: What is a small everyday convenience that you appreciate?
Thursday: Reflect on a challenge that helped you grow. What did you learn?
Friday: What is a happy memory that always makes you smile?
Saturday: Name one thing about yourself that you are grateful for.
Sunday: What is something simple today that brought you joy?
Maybe a calendar thing isn't for you, you're a writer, you've got a lot of thoughts that need to get out. Journaling and writing are excellent ways to process your feelings, spark creativity, and engage in mindfulness. Try writing a letter of gratitude or a gratitude journal!
Gratitude Letter Template
Dear [Name],
I just wanted to take a moment to express my gratitude for you. Your presence in my life has made a difference in so many ways, and I appreciate you more than words can express. [Include specific examples of how this person has positively impacted your life.]
Thank you for being [kind/supportive/inspiring/etc.]. Your [actions/words/support] have brought me so much [joy/comfort/motivation], and I am truly grateful to have you in my life.
With heartfelt appreciation, [Your Name]
Gratitude Journal Page with Prompts
Take a few minutes each day to journal using these prompts:
What is one small thing that brought you joy today?
Who is someone you appreciate, and why?
What challenge have you faced that taught you something valuable?
Describe a moment in the past week that made you smile.
What’s one thing about yourself that you’re grateful for today?
Need More Ways To Practice Gratitude?!
Check out this with more suggestions. Thanks @scribl_co for this cute Short with more journal prompts and ideas!
https://youtube.com/shorts/S6ghAaxUE5A?si=bUSm6X4zXd6YvROn
Share Your Gratitude!
Feeling inspired? Drop a comment below and share what you’re grateful for today. Your words might just spark a ripple effect of positivity for someone else!
Have tips, suggestions, or specific topic requests?
Let me know! wildwondersdoula@gmail.com
I am feeling grateful to my son, who pooped in a cabinet today because potty training sucks, and this made me laugh.
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