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Today we dive into the wonderful world of positive psychology and discuss a powerful practice that is a simple yet transformative practice that can bring much joy and connection into your life. And you could probably do it in 15 minutes. So let's jump right in!
In short/promo
Look, you can't always make yourself feel good, that's not possible and it often backfires, but just like a seed, you can grow happiness through consistent choices. What we do consistently is what we become, and today we're going to talk about a simple, simple action that positive psychology research has shown to be super effective at helping people feel really good and last for weeks persists. I feel like this is something that happy people often do without thinking about it too much, but the rest of us need to learn this skill.
This exercise is called a “gratitude note.” I learned about it from the book “The Power of Moments”. It's a quick exercise designed by Martin Seligman, one of the founders of positive psychology. His entire focus was on helping people become more resilient and overcome depression.
Research shows that people who write the gratitude letter experience greater levels of life satisfaction and happiness than those who don't, have less negativity in their lives and a better sense of connection with others. They also had reduced levels of anxiety or depression and the coolest thing is that research showed that people who did this exercise were not only happy immediately after they did it, but also a month and three months later. As the authors of “The Power of Moments” say: 'This is a stunning finding. There are many pleasures in the world that can light up our happiness for an hour (think a warm donut), but few can provide an afterglow a month later.” That's why I love this exercise.
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Therapy in a Nutshell and the information provided by Emma McAdam are for informational and entertainment purposes only and are not a substitute for advice, diagnosis or treatment regarding medical or mental health problems. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be construed as medical or psychiatric advice. Always consult your doctor before making any decisions related to your physical or mental health.
In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are often taken from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma and Russ Harris. The sections on stress and the connection between body and mind are derived from the work of Stephen Porges (Polyvagal Theory), Peter Levine (Somatic Experiencing), Francine Shapiro (EMDR) and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger Institute for my overall understanding of our ability to choose the direction of our lives.
And deeper than all that, the Gospel of Jesus Christ orients my personal worldview and sense of security, peace, hope and love https://www.churchofjesuschrist.org/comeuntochrist/believe
If you are in crisis, please contact the National Suicide Prevention Hotline at https://suicidepreventionlifeline.org/ or 1-800-273-TALK (8255) or your local emergency services.
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