journaling gratitude

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 In this challenging time I needed to expand my gratitude practice.  Gratitude is a powerful catalyst for releasing stress and sparking joy. 

I’m not  suggesting you should suck it up and be thankful no matter how tough things get.  Gratitude is about noticing that there are always some positive things in your life, no matter how dark things may seem.

If just journaling gratitude isn't working, there are so many ways to cultivate your gratitude emotions.   Hopefully, you can make it a habit that translates into a trait.

Get my free resource:  17 SHIFTS TO TAKE CONTROL OF CAREGIVER STRESS that will take you to the best version of yourself.

Thank you for listening. If you know of another caregiver who could benefit from this podcast, please copy and share this episode.

Follow me by clicking on the links below:

• ➡️ Get my free resource: 17 SHIFTS TO RECUDE CAREGIVER STRESS & SAY GOOD-BYE TO CAREGIVER BURNOUT
• If you're interested in 1:1 Coaching ➡️ schedule a 30 minute FREE chat
• CONNECT WITH CATHY ON INSTAGRAM @cathylynnvan for daily tips and inspiration

In one of my hardest seasons in October 2017, which involved weeks of overwhelm an exhaustion, I heard the podcast I needed to hear - It was Rachel Hollis sharing her daily practice of journaling gratitude.  Little did I know, this habit would be the golden ticket that shifted my mindset and gave me hope. 

I wish that hope for you….   That  you pick up your pen and start writing.  It takes 10-15 minutes daily.   Writing down 5 things you are grateful for.  Doing this consistently can change your mindset and more.  

3 Steps to Becoming More Grateful

In times of hardship or stress it might seem difficult to be grateful. But if you really think about it, we all have something to be grateful for. If you engage in only one prayer, let it be simply a heartfelt “thank you”. Here are three easy ways to put yourself in the mindfulness of gratitude.

• Keep a daily journal of things you are grateful for—list at least three. The best times for writing in your journal are in the morning as your day begins or at night before sleep
• Make it a point to tell people in your life what you appreciate about them daily.
• When you look in the mirror, give yourself a moment to think about a quality you like about yourself or something have recently accomplished.

 These 3 steps are simple but do require commitment.   But I know for a fact, you will see results.   

I encourage you to message me now with the words I AM GRATEFUL  @cathylynnvan       I also want you to share your progress in a week from now.  

 Through the power of gratitude, you can wire your brain to be optimistic and compassionate, making you feel good. The more you look, the more you can find to be grateful for. This positivity can extend to those around you, creating a virtuous cycle. 

Thank you for listening. If you know of another caregiver who could benefit from this podcast, please copy and share this episode.

Follow me by clicking on the links below:

• ➡️ Get my free resource: 17 SHIFTS TO RECUDE CAREGIVER STRESS & SAY GOOD-BYE TO CAREGIVER BURNOUT
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• CONNECT WITH CATHY ON INSTAGRAM @cathylynnvan for daily tips and inspiration

A light bulb moment happened between our my wedding anniversary celebration and today, that I want to share with you.  You know I'm all about sharing my challenges, struggles and experiences with you in hopes that it will help you.  As you are listening to this and you have more insights, definitely, DM me on Instagram @cathylynnvan or message me on on The Caregiver Cup Facebook Page.
  
Do you catch yourself saying  "if only"  statements? 

• If only things were different and my loved one wasn’t sick, I would do this.   
• If only cancer didn’t stick its nose into my damm life, I could do something fun.   
• If only I didn’t have to work and make sure we have health insurance. 

Is the “if only” syndrome robbing you of your happiness?   A bad case of the “if onlys” eats away at gratitude.   It makes us focus on the things we don’t have.  

This is not so easy to do. We are all plagued by “if only”-ism often.   What are yours?  

It’s a guarantee of unhappiness.

The other trap is “What if?”:

• “What if I lose my job”
• “What if lose our home?”
• “What if my loved one doesn’t get better?”
• “What if my friends don’t understand me?”
• “What if just leave?”
• “What if the medical tests bring bad news?”
• “What if get sick?”
• “What if I fail?”
  
  

This mindset leads to fear. I am afraid of what will happen if the “What if” comes true. And this can be a paralyzing fear.

 The “What if” syndrome is especially hard for those of us with an overactive imagination—we are often visionaries; we are creative. We tend to have this weakness, however: We can create the worst-case scenario in our imagination in three seconds flat! It can be terrifying.

 What’s at the core of your thoughts? That’s what you have to figure out.  That’s what I had to figure out.  Why was I feeling this way?  Why was my mind going there?  What was the root cause.?

 We may recognize that’s not realistic, but too often we live with the thoughts without even realizing it.   I had to accept that when I am overwhelmed and tired, it’s easy me to go to the negative side.   It’s my “fall to” mindset.  

Overall, journaling/expressive writing has been found to:  PositivePyschology.com

• Boost your mood/affect
• Enhance your sense of well-being
• Reduce symptoms of depression before an important event 
• Reduce intrusion and avoidance symptoms post-trauma
• Improve your working memory
  
  

I can’t stress enough the power to journal  5 things you are grateful.  Writing it down trains your brain to think gratitude first. In my situation, I didn’t ignore the negativity.  I spent time writing it out.   

Thank you for listening. If you know of another caregiver who could benefit from this podcast, please copy and share this episode.

Follow me by clicking on the links below:

• ➡️ Get my free resource: 17 SHIFTS TO RECUDE CAREGIVER STRESS & SAY GOOD-BYE TO CAREGIVER BURNOUT
• If you're interested in 1:1 Coaching ➡️ schedule a 30 minute FREE chat
• CONNECT WITH CATHY ON INSTAGRAM @cathylynnvan for daily tips and inspiration

This was a year filled with ups and downs and awesome growth opportunities along with meeting and knowing some of YOU amazing people!

I'm grateful for it all and sharing some moments together and time. 

Even if it was just a message or like, heart, or whatever. Thank you all for being a part of my 2019 and all that came with it.

GROWTH, TRIALS, LOVE, HURDLES, and VICTORIES

So looking forward to 2020 and all that comes with that. I'm looking forward to health, wellness, business growth, personal growth, tribe, relationships, and LIFE!!

Be safe - Enjoy your people - Enjoy your time - See you soon! ❤️