Begin and End with Gratitude

Acknowledging the good that you already have in your life is the foundation for all abundance Eckhart Tolle

HOW GRATITUDE CAN CHANGE YOUR LIFE

“If the only prayer you say in your life is ‘thank you,’ that would suffice.” – Meister Eckhart

Gratitude means thankfulness, counting your blessings, noticing simple pleasures, and acknowledging everything that you receive. It means learning to live your life as if everything were a miracle, and being aware on a continuous basis of how much you’ve been given. Gratitude shifts your focus from what your life lacks to the abundance that is already present. In addition, behavioral and psychological research has shown the surprising life improvements that can stem from the practice of gratitude. Giving thanks makes people happier and more resilient, it strengthens relationships, it improves health, and it reduces stress.

RESEARCH SHOWS GRATITUDE HEIGHTENS QUALITY OF LIFE

Two psychologists, Michael McCollough of Southern Methodist University in Dallas, Texas, and Robert Emmons of the University of California at Davis, wrote an article about an experiment they conducted on gratitude and its impact on well-being. The study split several hundred people into three different groups and all of the participants were asked to keep daily diaries. The first group kept a diary of the events that occurred during the day without being told specifically to write about either good or bad things; the second group was told to record their unpleasant experiences; and the last group was instructed to make a daily list of things for which they were grateful. The results of the study indicated that daily gratitude exercises resulted in higher reported levels of alertness, enthusiasm, determination, optimism, and energy. In addition, those in the gratitude group experienced less depression and stress, were more likely to help others, exercised more regularly, and made greater progress toward achieving personal goals.

Dr. Emmons – who has been studying gratitude for almost ten years and is considered by many to be the world’s leading authority on gratitude – is author of the book, “Thanks!: How the New Science of Gratitude Can Make You Happier”. The information in this book is based on research involving thousands of people conducted by a number of different researchers around the world. One of the things these studies show is that practicing gratitude can increase happiness levels by around 25%. This is significant, among other things, because just as there’s a certain weight that feels natural to your body and which your body strives to maintain, your basic level of happiness is set at a predetermined point. If something bad happens to you during the day, your happiness can drop momentarily, but then it returns to its natural set-point. Likewise, if something positive happens to you, your level of happiness rises, and then it returns once again to your “happiness set-point”. A practice of gratitude raises your “happiness set-point” so you can remain at a higher level of happiness regardless of outside circumstances.

In addition, Dr. Emmons’ research shows that those who practice gratitude tend to be more creative, bounce back more quickly from adversity, have a stronger immune system, and have stronger social relationships than those who don’t practice gratitude. He further points out that “To say we feel grateful is not to say that everything in our lives is necessarily great. It just means we are aware of our blessings.”

NOTICE AND APPRECIATE EACH DAY’S GIFTS

People tend to take for granted the good that is already present in their lives. There’s a gratitude exercise that instructs that you should imagine losing some of the things that you take for granted, such as your home, your ability to see or hear, your ability to walk, or anything that currently gives you comfort. Then imagine getting each of these things back, one by one, and consider how grateful you would be for each and every one. In addition, you need to start finding joy in the small things instead of holding out for big achievements—such as getting the promotion, having a comfortable nest egg saved up, getting married, having the baby, and so on–before allowing yourself to feel gratitude and joy.

Another way to use giving thanks to appreciate life more fully is to use gratitude to help you put things in their proper perspective. When things don’t go your way, remember that every difficulty carries within it the seeds of an equal or greater benefit. In the face of adversity ask yourself: “What’s good about this?”, “What can I learn from this?”, and “How can I benefit from this?”

THERE ARE MANY WAYS TO PRACTICE GRATITUDE

A common method to develop the practice of gratitude is to keep a gratitude journal, a concept that was made famous by Sarah Ban Breathnach’s book “Simple Abundance Journal of Gratitude”. This exercise basically consists of writing down every day a list of three to ten things for which you are grateful; you can do this first thing in the morning or before going to bed at night. Another exercise you can try is to write a gratitude letter to a person who has exerted a positive influence in your life but whom you have not properly thanked. Some experts suggest that you set up a meeting with this person and read the letter to them face to face.

Last year millions of people took the challenge proposed by Will Bowen, a Kansas City minister, to go 21 days without complaining, criticizing, or gossiping. To help condition the participants to stop complaining, they each wore a purple No-Complaint wristband. Several authors in the self-improvement genre have suggested that people do something similar to help condition themselves to be constantly aware of the things in life that they’re grateful for.

A variation of the wristband concept is to create a gratitude charm bracelet, with either one meaningful charm or different charms representing the things you’re most grateful for. For example, you could have a charm shaped like a heart to symbolize your significant other, figurines to represent different family members, an apple to represent health, a dollar sign to symbolize abundance, a charm that represents your current profession or a future career, and maybe a charm that makes you laugh to represent humor and joy.

CONCLUSION

Once you become oriented toward looking for things to be grateful for, you will find that you begin to appreciate simple pleasures and things that you previously took for granted. Gratitude should not be just a reaction to getting what you want, but an all-the-time gratitude, the kind where you notice the little things and where you constantly look for the good even in unpleasant situations. Today, start bringing gratitude to your experiences, instead of waiting for a positive experience in order to feel grateful; in this way, you’ll be on your way toward becoming a master of gratitude.

Today’s article was written by Marelisa Fabrega and is shared from the following website: https://possibilitychange.com/gratitude/

 

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Overcoming Depression – Dine Nutritiously, Part 4

Although the world is full of suffering, it is also full of the overcoming of it Helen Keller

When depression raises its ugly head, it can be very difficult to feel hope. That is where faith comes in. It may not feel like having a particle of faith is any easier than having a morsel of hope but even just a grain of faith is an acceptable starting place.

Faith requires action. By now, you probably have no problem exercising faith in a light switch. You turn the light switch on and the light comes on. When you need to turn a light on, you don’t stand around and vacillate – wondering if the light switch is going to turn the light on. If, by chance, the light doesn’t come on, you realize that the light bulb probably needs replaced and you replace it. Overcoming depression will take some faith and hope.

However, though it may seem ominous and dark where you are at, currently, have hope that your health can and will change. There are steps that you can take that will help to “turn the lights on” in your life. You can:

  • exercise gratitude
  • use physical exercise
  • meditate
  • develop your relationship with God
  • eat nutritiously
  • and more…

Every step and tool you use will result in improvement. Just remember that in this world of instant expectations, your improvement will not be instantaneous. It will follow the law of the harvest. You must plant the seed(s) and then provide consistent nourishment and eventually you will have the harvest.

I hope you enjoy and learn from today’s article that I am sharing. Be sure to take some time for yourself this weekend to unwind and take care of yourself!

Find Hope Again: 13 Natural Remedies for Depression


 Common Causes & Symptoms of Depression

Depression is when a person experiences low mood persistently, to the point that it starts to interfere with her daily life. Struggling with depression can be extremely painful for both the person experiencing the symptoms and her loved ones.

The causes of depression are varied and include:

  • stress
  • unresolved emotional problems
  • neurotransmitter imbalance
  • hormonal imbalances
  • food allergies
  • alcoholism
  • nutrition deficiencies
  • lack of sunlight
  • toxicity from metals
  • toxic mold

Although depression can happen at any age, it often develops in adulthood. For example, it’s especially prevalent in middle-aged or older adults who are struggling with other serious medical issues, like cancer, diabetes or Parkinson’s disease. But other risk factors for depression include a family history of depression, taking certain medications that cause depressive side effects, major life changes, ongoing stress and trauma.

Depression can manifest with a variety of different symptoms including:

  • fatigue
  • persistent sadness
  • low mood
  • irritability
  • feelings of worthlessness and hopelessness
  • difficulty concentrating
  • difficulty sleeping
  • low sex drive
  • changes in appetite
  • weight changes
  • feelings of helplessness
  • disinterest in hobbies or activities
  • aches and pains
  • headaches
  • digestive issues
  • thoughts of death or suicide
  • attempting suicide

Conventional Treatment of Depression

Conventional treatment for depression typically involves the use of medications and/or psychotherapy. The most widely used form of medication for depression is SSRIs, or selective serotonin-reuptake inhibitors, which include drugs like Celexa, Lexapro, Zoloft, Prozac and Paxil. Research shows that antidepressant medications do help patients with depression, but they work as symptom suppressors rather than cures. Once a patient is no longer taking the antidepressants, the symptoms will probably recur. In addition, antidepressant medications have serious side effects that can include suicidal thoughts, weight gain and personality changes. Another danger of psychotropic drugs like SSRIs is that they can cause neurotransmitter degradation, leading to changes in the brain.

In addition to medication, psychotherapy is another option. There are several forms of psychotherapy that can be helpful, including “talk therapy” or counseling, problem-solving therapy, cognitive-behavioral therapy and interpersonal therapy. A study conducted at the Ohio State University found that when cancer patients suffering from depression were asked if they would rather use individual counseling, antidepressant medications or support groups to address their symptoms, preference for individual counseling was significantly higher than the other options. Counseling can be an effective depression treatment, along with other natural remedies for depression.


13 Natural Remedies for Depression

Diet:

1. Eat a Healthy and Well-Balanced Diet

You may be surprised to learn that your food choices can have a significant impact on your mood. It’s key to eat foods that support your neurotransmitters, which are the brain’s messengers that control your mood, energy levels, appetite and several other functions in the body. Neurotransmitters are significantly influenced by the foods you put into your body.

A 2009 study published in the British Journal of Psychiatry examined the association between dietary patterns and depression. There were 3,486 participants who fell into one of two dietary categories. The first was those who ate a whole food diet, heavily loaded by vegetables, fruits and fish. Second was those who ate processed foods. These foods included sweetened desserts, fried food, processed meat, refined grains and high-fat dairy products. After five years, the participants were assessed. Researchers found that those who stuck to the whole food dietary pattern had lower odds of depression. In contrast, high consumption of processed food was associated with an increased risk of developing depression.

Eating healing foods can be transformative. Here’s a breakdown of the whole foods that should be part of your diet to prevent and treat depression:

  • Omega-3 foods: Research shows that one of the most important components of your diet in order to prevent or treat mood disorders is omega-3 foods. Your brain lipids are actually composed of fatty acids. Of those those fatty acids, 33 percent belong to the omega-3 family. That means that you need to eat omega-3s in order for your brain to function properly. Omega-3s benefit the brain by promoting communication processes and reducing inflammation. The best omega-3 foods include wild-caught fish like salmon, mackerel, herring and white fish, walnuts, chia seeds, flaxseeds, natto and egg yolks.
  • Fruits and Vegetables: A diet high in fruits and vegetables increases your intake of vital nutrients that support your mood. Fruits and veggies high in folate, for example, promote the brain’s metabolic processes and research shows that a folate deficiency can lead to depressive symptoms. Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli. Your body also needs antioxidant foods to combat the biochemical changes that take place when you’re under stress. A study published in the Indian Journal of Psychiatry found that antioxidant therapy for 6 weeks significantly reduced both depression and anxiety scores in observed patients. Some of the top antioxidant foods include blueberries, goji berries, blackberries, cranberries and artichokes.
  • Healthy fats: Healthy fats provide important vitamins and minerals that boost energy levels and mood. Plus, eating healthy fats helps to prevent free radical damage that may be associated with depression. But it’s important to understand that not all fats are created equal. In fact, research shows that there’s a detrimental relationship between consuming trans fats (like hydrogenated oils) and depression risk.  Stick to eating healthy fats such as avocados, grass-fed butter, coconut oil, extra virgin olive oil and omega-3s like walnuts and flaxseeds.
  • Lean Protein: Eating protein is critical for supporting neurological function and balancing hormones. Protein foods also provide energy and boost our mood. We need to consume plenty of protein throughout the day because the amino acids allow for many of the body’s functions. When you don’t eat enough protein, you become fatigued, your immunity weakens and you experience moodiness. The best sources of protein include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, free-range eggs, raw cheese and bone broth protein powder.
  • Probiotic Foods: Eating probiotic foods increases energy levels, supports cognitive function and promotes mental wellness. Some of the top probiotic foods include kefir, yogurt, kombucha, miso, raw cheese and fermented vegetables. In fact, a great way to consume probiotics is to drink kombucha every day because it also contains enzymes and B vitamins that boost your energy levels and helps to detoxify your body.

2. Avoid Refined Carbohydrates and Sugars

Have you ever wondered why you crave refined carbohydrates and sugars when you’re feeling sad? If you tend to reach for the cookies or potato chips in tough moments, it’s because high carbohydrates foods trigger a release of serotonin, a natural opioid that acts in the brain similarly to the drug opium. Although these foods are improving your mood for the moment, they are also leading to weight gain, issues with sleep, candida overgrowth and low energy levels, making your depression symptoms worse.

An investigation conducted at Baylor College of Medicine in Texas found that sugar consumption rates were correlated with the annual rate of major depression. And a systematic review published by the American Public Health Association found that there is a significant relationship between unhealthy dietary patterns (such as eating a “Western diet” that’s made up of mostly processed foods) and poorer mental health in children and adolescents. Diets that are high in refined sugars are actually harmful to your brain because they promote inflammation and oxidative stress.

To reduce depressive symptoms by supporting the health of your brain and balancing your hormones, avoid eating packaged and processed foods that are made with refined carbohydrates and sugars. Stick to real, whole foods that are in their natural forms.

Supplements:

3. Fish Oil 

Omega-3 fats are critical for neurotransmitter function, an important component for emotional and physiological brain balance. Research published in CNS Neuroscience Therapeutics analyzed three studies that involved the treatment of depression with omega-3 fatty acids. One study compared the benefits of omega-3 therapy to placebo therapy, another study tested the effects of omega-3s on children with depression and the third study was an open-label trial using EPA to treat bipolar depression. Researchers found that omega-3s showed highly significant effects. For example, in the open-label study involving people with bipolar depression, patients who completed at least one month of follow-up achieved a 50 percent or greater reduction of depression symptoms. Fish oil supplements are a great way to ensure you are getting enough omega-3 fats.

4. Probiotics

Research shows that probiotic supplements can improve mental outlook, which is due to the gut-brain connection. Probiotics aid nutrient absorption and promote glycemic control, helping to avoid spikes and drops in blood sugar levels. But most importantly, studies show that there are direct lines of communication from the gut to the brain, so taking probiotics actually changes your behavior and brain chemistry, thereby improving cognitive function and reducing depressive symptoms.

A 2017 study illustrated the correlation between gut health and depression. Researchers analyzed 44 adults with IBS (irritable bowel syndrome) and mild to moderate anxiety or depression. Half of the group took a probiotic (specifically Bifidobacterium longum NCC3001), and the other was given a placebo. Six weeks after taking probiotics daily, 64 percent of the patients taking the probiotic reported decreased depression. Of the patients taking a placebo, only 32 percent reported decreased depression.

5. Vitamin D3

A systematic review and meta-analysis evaluating the efficacy of vitamin D supplement as a natural remedy for depression found that vitamin D supplementation was favorable in the management of depression because it changed vitamin levels in a way that’s comparable to antidepressant medications.

Vitamin D acts like a hormone in the body and effects brain function, which is why a deficiency is linked to an increased risk for mood disorders, including depression and seasonal affective disorder (or “winter depression”), a form of depression that comes and goes in a seasonal pattern.

6. Adaptogen Herbs 

Adaptogen herbs are a class of healing plants that improves stress hormones and relax the nervous system. They help to balance and protect the body by reducing cortisol levels when your under any type of stress.

Two adaptogens that work as natural remedies for depression include rhodiola and ashwagandha. Rhodiola works by increasing the sensitivity of your neurons, including two neurotransmitters serotonin and dopamine. These neurotransmitters help to increase focus and memory, and improve mood. Ashwagandha works to combat the effects of stress, reduce anxiety and depression and balance hormones. But the best part about these natural remedies for depression is that there are no adverse side effects, as opposed to most antidepressant medications.

7. B-Complex 

B vitamins are involved in neurotransmitter function and research shows that low levels of both folate and vitamin B12 levels, in particular, are linked to depressive symptoms. This is especially true for patients who have been treated with lithium and those with alcoholism.

Vitamin B12 supports the neurological system and boosts energy levels, and folate supports nutrient absorption, helps to reduce irritability and fights fatigue. Taking a B-complex vitamin will help to produce serotonin naturally and relieve depressant symptoms, without the need for medications or toxic sugary foods.

8. St. John’s Wort

Several studies show that St. John’s wort can help to fight mild to moderate depression and anxiety. St. John’s wort works as a natural remedy for depression that can be compared to the efficacy of selective serotonin reuptake inhibitors (SSRIs), a common type of antidepressant that’s prescribed today. Plus, research shows that St. John’s wort has fewer side effects than standard antidepressants.

Although researchers aren’t exactly sure how St. John’s wort works to fight depression, it’s believed that it may be associated with the herb’s ability to make more serotonin, dopamine and norepinephrine available in the brain. This is important because these three neurotransmitters help to boost mood and improve the symptoms of depression. Also, if you choose to use St. John’s wort as a natural remedy for depression, do it only under the guidance of your health care provider.

Essential Oils:

9. Lavender Oil

Lavender oil helps to relieve stress, promote a feeling of peace and improve sleep. It actually has a long history of medicinal use for mood disorders because it has sedative and calming properties. Studies show that lavender oil also has neuroprotective effects. It enhances dopamine receptors and works as an antioxidant.

To use lavender oil as a natural remedy for depression, add 5–10 drops to warm bath water, diffuse 5–10 drops in your bedroom at night to promote sleep, and apply 2–3 drops topically to the temples, chest and wrists in the morning.

10. Roman Chamomile

Roman chamomile essential oil works as a mild sedative that naturally calms nerves and promotes relaxation. Research shows that Roman chamomile oil can be used alone or in combination with lavender oil to improve sleep quality and reduce anxiety.

To use Roman chamomile as one of your natural remedies for depression, inhale the vapors directly from the bottle a few times a day, apply 2–3 drops topically to your wrists and back of neck, or diffuse 5–7 drops at home or at your workplace.

Lifestyle:

11. Build Relationships and Get Support

Because depression is most commonly caused by emotional issues, it can become worse due to lack of positive relationships, low self confidence and lack of purpose. Find a strong community of friends that can support and encourage you, and focus on your spirituality and relationship with God. It’s also helpful to seek counseling with a professional so that you can manage stress and strategize about your treatment methods and goals.

A 2013 study conducted at the University of Michigan found that the “quality of social relationships is a major risk factor for major depression.” Risk of depression was greatest among those with poor overall relationship quality, a lack of social support and social strains. Researchers found that these relationship statuses more than doubled the risk of depression. It seems that personal relationships may be one of the most important natural remedies for depression.

12. Exercise 

Exercise gives you a boost of energy, helps you to sleep better and builds confidence. These benefits of exercise will improve depressive symptoms and promote feelings of happiness and self-worth. A 2012 systematic review found that exercise can help to reduce the symptoms of depression, especially when its done in combination with psychological therapies.

Aim to exercise three to five days a week for 20 minutes or more. You can try any type of exercise that you like, such as yoga, pilates, running, barre, burst training and calisthenics. Even taking a walk outside will boost your happy hormones and energy levels. Of the natural remedies for depression, this is one that offers some of the most variety of options to choose from.

13. Spend Time Outdoors

Research shows that improving your vitamin D levels can help to reduce the symptoms of depression. In fact, the relationship between depression and vitamin D deficiency from a lack of sun exposure was first noted over two thousand years ago, according to researchers at the University of South Australia. Aim for spending 10–20 minutes in the sun daily.


Precautions

If you are suffering from depression and want to use these natural remedies for depression to improve your symptoms, do it under the care and guidance of your health care provider or counselor. Don’t be afraid to ask for support, as it’s so important to get help when you need it. But, if you notice any adverse reactions to these natural treatments for depression, or your symptoms become worse, discontinue the use of that remedy and see your health care provider. Also, it may take three to four weeks to see improvements with some of these natural remedies for depression.


Final Thoughts on Natural Remedies for Depression

  • Depression is one of the main causes of disability in developed, as well as low and medium income countries, with around 150 million people suffering from depression worldwide.
  • But, antidepressant medications come with a slew of side effects and people don’t know where to turn to find a treatment that won’t bring on more health problems.
  • However, luckily there are natural remedies for depression like dietary changes, using essential oils for depression, supplementing with vitamin D3 and B vitamins, and making lifestyle changes. Seeking counseling and community support has also proven to be beneficial for people who are suffering from depressive symptoms.

Today’s article has been shared from the following website: https://draxe.com/natural-remedies-depression/

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Overcoming Depression: Decide to Exercise Part 4

The Doctor of the Future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease Thomas Edison

Have you started exercising to boost your mental health yet?!!! I hope you have! I hope that you are already feeling the positive benefits of exercise in your life!

Sometimes it takes some creativity to figure out how to work exercise into your schedule or even how to find an exercise that you can/will keep with. I love my elliptical machine – but I love it because it becomes my “time out”. While I exercise, I watch a show that I like or listen to something inspiring. It becomes pleasure time for me. The best part of my pleasure time it that I feel better, move better and am better because of it!

There are so many benefits of exercise! If you are suffering from depression, I hope that you will make creating time for exercise a priority! You will be glad you did! Be sure to read today’s article to get beefed up on several of the many benefits of exercise! Have a wonderful weekend!

Today’s Article: 13 Mental Health Benefits Of Exercise

Many people hit the gym or pound the pavement to improve cardiovascular health, build muscle, and of course, get a rockin’ body, but working out has above-the-neck benefits, too. For the past decade or so, scientists have pondered how exercising can boost brain function. Regardless of age or fitness level (yup, this includes everyone from mall-walkers to marathoners), studies show that making time for exercise provides some serious mental benefits. Get inspired to exercise by reading up on these unexpected ways that working out can benefit mental health, relationships and lead to a healthier and happier life overall.

1. Reduce Stress
Rough day at the office? Take a walk or head to the gym for a quick workout. One of the most common mental benefits of exercise is stress relief. Working up a sweat can help manage physical and mental stress. Exercise also increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. So go ahead and get sweaty — working out can reduce stress and boost the body’s ability to deal with existing mental tension. Win-win!

2. Boost Happy Chemicals
Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed. For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time. In some cases, exercise can be just as effective as antidepressant pills in treating depression. Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.

3. Improve Self-Confidence
Hop on the treadmill to look (and more importantly, feel) like a million bucks. On a very basic level, physical fitness can boost self-esteem and improve positive self-image. Regardless of weight, size, gender or age, exercise can quickly elevate a person’s perception of his or her attractiveness, that is, self-worth. How’s that for feeling the (self) love?

4. Enjoy The Great Outdoors
For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe or just taking a jog in the park. Plus, all that Vitamin D acquired from soaking up the sun (while wearing sunscreen, of course!) can lessen the likelihood of experiencing depressive symptoms. Why book a spa day when a little fresh air and sunshine (and exercise) can work wonders for self-confidence and happiness?

5. Prevent Cognitive Decline
It’s unpleasant, but it’s true — as we get older, our brains get a little… hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process. While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45 Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

6. Alleviate Anxiety
Quick Q&A: Which is better at relieving anxiety — a warm bubble bath or a 20-minute jog? You might be surprised at the answer. The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise (intervals, anyone?) can reduce anxiety sensitivity. And we thought intervals were just a good way to burn calories!

7. Boost Brainpower
Those buff lab rats might be smarter than we think. Various studies on mice and men have shown that cardiovascular exercise can create new brain cells (aka neurogenesis) and improve overall brain performance. Ready to apply for a Nobel Prize? Studies suggest that a tough workout increases levels of a brain-derived protein (known as BDNF) in the body, believed to help with decision making, higher thinking and learning. Smarty (spandex) pants, indeed.

8. Sharpen Memory
Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampusresponsible for memory and learning. For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids. Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.

9. Help Control Addiction
The brain releases dopamine, the “reward chemical” in response to any form of pleasure, be that exercise, sex, drugs, alcohol or food. Unfortunately, some people become addicted to dopamine and dependent on the substances that produce it, like drugs or alcohol (and more rarely, food and sex). On the bright side, exercise can help in addiction recovery. Short exercise sessions can also effectively distract drug or alcohol addicts, making them de-prioritize cravings (at least in the short term). Working out when on the wagon has other benefits, too. Alcohol abuse disrupts many body processes, including circadian rhythms. As a result, alcoholics find they can’t fall asleep (or stay asleep) without drinking. Exercise can help reboot the body clock, helping people hit the hay at the right time.

10. Increase Relaxation
Ever hit the hay after a long run or weight session at the gym? For some, a moderate workout can be the equivalent of a sleeping pill, even for people with insomnia. Moving around five to six hours before bedtime raises the body’s core temperature. When the body temp drops back to normal a few hours later, it signals the body that it’s time to sleep.

11. Get More Done
Feeling uninspired in the cubicle? The solution might be just a short walk or jog away. Research shows that workers who take time for exercise on a regular basis are more productive and have more energy than their more sedentary peers. While busy schedules can make it tough to squeeze in a gym session in the middle of the day, some experts believe that midday is the ideal time for a workout due to the body’s circadian rhythms.

12. Tap Into Creativity
Most people end a tough workout with a hot shower, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to two hours afterwards. Supercharge post-workout inspiration by exercising outdoors and interacting with nature (see benefit #4). Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.

13. Inspire Others
Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down. In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!

Working out can have positive effects far beyond the gym (and beach season). Gaining self-confidence, getting out of a funk, and even thinking smarter are some of the motivations to take time for exercise on a regular basis.

Today’s article was written by Sophia Breene and is shared from the following website: https://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html

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Overcoming Depression: Decide to Exercise Part Three

Those who do not find time for exercise will have to find time for Illness Edward StanleySo on we go! …. still learning about the many important NATURAL methods for overcoming depression. By the way, did you know that anti-depressants are not effective for a very high percentage of people? Scientific American reported the following information:

“A controversial article just published in the prestigious Journal of the American Medical Association concluded that antidepressants are no more effective than placebos for most depressed patients.”

I believe that information. When I was suffering with depression, my MD prescribed three different anti-depressants. One by one, I told my doctor that I did not feel any different and that I was not willing to continue taking a medication that had side effects but made no difference. After the third failure, my doctor told me it was all in my head. I fired my doctor.

Once I fired my doctor, I began in earnest finding solutions to my depression on my own. I am soooo very grateful I did. The battle was not easy but it was ever so worth it!

If you are suffering from depression, you can find improvement as well. I promise that it is completely worth every effort!

Our bodies are meant to move! If you are not moving, you are compounding your issues with depression. Movement alone is not the answer. You will need to work on several areas of your life. However, I believe that as a result of your efforts, you will be abundantly rewarded! Today, I am sharing an article that I think will help those who find exercising challenging. Be sure to read it and make sure your day is filled with lots of movement!:

How to Start Exercising and Stick to It

Making Exercise an Enjoyable Part of Your Everyday Life

You already know there are many great reasons to exercise—from improving energy, mood, sleep, and health to reducing anxiety, stress, and depression. And detailed exercise instructions and workout plans are just a click away. But if knowing how and why to exercise was enough, we’d all be in shape. Making exercise a habit takes more—you need the right mindset and a smart approach. Whatever your age or fitness level—even if you’ve never exercised a day in your life before—there are steps you can take to make exercise less intimidating and painful and more fun and instinctive.
What’s keeping you from exercising?
If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions.While practical concerns like a busy schedule or poor health can make exercise more challenging, for most of us, the biggest barriers are mental. Maybe it’s a lack of self-confidence that keeps you from taking positive steps, or your motivation quickly flames out, or you get easily discouraged and give up. We’ve all been there at some point.

Here’s what you can do to break through mental barriers:

Ditch the all-or-nothing attitude. You don’t have to spend hours in a gym or force yourself into monotonous or painful activities you hate to experience the physical and emotional benefits of exercise. A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine can have a profound effect on your mental and emotional health.

Be kind to yourself. Research shows that self-compassion increases the likelihood that you’ll succeed in any given endeavor. So don’t beat yourself up about your body, your current fitness level, or your supposed lack of willpower. All that will do is demotivate you. Instead, look at your past mistakes and unhealthy choices as opportunities to learn and grow.

Check your expectations. You didn’t get out of shape overnight, and you’re not going to instantly transform your body either. Expecting too much, too soon only leads to frustration. Try not to be discouraged by what you can’t do or how far you have to go to reach your fitness goals. Instead of obsessing over results, focus on consistency. While the improvements in mood and energy levels may happen quickly, the physical payoff will come in time.

Busting the biggest exercise excuses

Making excuses for not exercising? Whether it’s lack of time, energy, or fear of the gym, there are solutions.

“I hate exercising.”

Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.

“I’m too busy.”

Even the busiest of us can find free time in our day for things that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can be very effective—so, too, can be squeezing all your exercise into a couple of sessions at the weekend. If you’re too busy during the week, get up and get moving at the weekends when you have more time.

“I’m too tired.”

It may sound counter-intuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.

“I’m too fat,” “I’m too old,” or “My health isn’t good enough.”

It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems make exercise out of the question, so talk to your doctor about a safe routine for you.

“Exercise is too difficult and painful.”

“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, even playing golf, gardening, or cleaning the house.

“I’m not athletic.”

Still have nightmares from PE? You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to be more active, like walking, swimming, or even working more around the house. Anything that gets you moving will work.

How much exercise do you need?

Current recommendations for most adults is at least 150 minutes of moderate activity per week. You’ll get there by exercising for 30 minutes, 5 times a week. Can’t find 30 minutes in your busy schedule? It’s okay to break things up. Two 15-minute workouts or three 10-minute workouts can be just as effective. And a recent study in the UK found that squeezing a week’s worth of activity into one or two sessions at the weekend can be almost as beneficial for your health as spreading it out over the week.

How hard do I need to exercise?

For most people, moderate exercise is the most beneficial for overall health; you don’t need to keep intensifying your workouts or sweat buckets. In fact, exercising too strenuously can sometimes lead to diminishing returns on your fitness levels or cause injuries or other problems. While everyone is different, don’t assume that training for a marathon is better than training for a 5K or 10K. There’s no need to overdo things.

Moderate activity means:

  1. That you breathe a little heavier than normal, but are not out of breath. For example, you should be able to chat with your walking partner, but not easily sing a song.
  2. That your body feels warmer as you move, but not overheated or very sweaty.

Safety tips for beginning exercisers

If you’ve never exercised before, or it’s been a significant amount of time since you’ve attempted any strenuous physical activity, keep the following health precautions in mind:

  • Health issues? Get medical clearance first. If you have health concerns such as heart disease, asthma, diabetes, or high blood pressure, talk with your doctor before you start to exercise.
  • Warm up. Warm up with dynamic stretches—active movements that warm and flex the muscles you’ll be using, such as leg kicks, walking lunges, or arm swings—and by doing a slower, easier version of the upcoming exercise. If you’re going to run, start with walking, for example. Or if you’re lifting weights, begin with a few light reps.
  • Cool down. After your workout, it’s important to take a few minutes to cool down and allow your heart rate to return to its resting rate. A light jog or walk after a run, for example, or some gentle stretches after strength exercises can also help prevent soreness and injuries.
  • Drink plenty of water. Your body performs best when it’s properly hydrated. Failing to drink enough water when you are exerting yourself over a prolonged period of time, especially in hot conditions, can be dangerous.
  • Listen to your body. If you feel pain or discomfort while working out, stop! If you feel better after a brief rest, you can slowly and gently resume your workout. But don’t try to power through pain. That’s a surefire recipe for injury.

How to make exercise a habit that sticks

There’s a reason so many New Year’s resolutions to get in shape crash and burn before February rolls around. And it’s not that you simply don’t have what it takes. Science shows us that there’s a right way to build habits that last. Follow these steps to make exercise one of them.

Choose activities that make you feel happy and confident

If your workout is unpleasant or makes you feel clumsy or inept, you’re unlikely to stick with it. Don’t choose activities like running or lifting weights at the gym just because you think that’s what you should do. Instead, pick activities that fit your lifestyle, abilities, and taste.

Start small and build momentum

A goal of exercising for 30 minutes a day, 5 times a week may sound good. But how likely are you to follow through? The more ambitious your goal, the more likely you are to fail, feel bad about it, and give up. It’s better to start with easy exercise goals you know you can achieve. As you meet them, you’ll build self-confidence and momentum. Then you can move on to more challenging goals.

Make it automatic with triggers

Triggers are one of the secrets to success when it comes to forming an exercise habit. In fact, research shows that the most consistent exercises rely on them. Triggers are simply reminders—a time of day, place, or cue—that kick off an automatic reaction. They put your routine on autopilot, so there’s nothing to think about or decide on. The alarm clock goes off and you’re out the door for your walk. You leave work for the day and head straight to the gym. You spot your sneakers right by the bed and you’re up and running. Find ways to build them into your day to make exercise a no-brainer.

Reward yourself

People who exercise regularly tend to do so because of the rewards exercise brings to their lives, such as more energy, better sleep, and a greater sense of well-being. However, these tend to be long-term rewards. When you’re starting an exercise program, it’s important to give yourself immediate rewards when you successfully complete a workout or reach a new fitness goal. Choose something you look forward to, but don’t allow yourself to do until after exercise. It can be something as simple as having a hot bath or a favorite cup of coffee.

Set yourself up for success

  • Schedule it. You don’t go to important meetings and appointments spontaneously, you schedule them. If you’re having trouble fitting exercise into your schedule, consider it an important appointment with yourself and mark it on your daily agenda.
  • Make it easy on yourself. Plan your workouts for the time of day when you’re most awake and energetic. If you’re not a morning person, for example, don’t undermine yourself by planning to exercise before work.
  • Remove obstacles. Plan ahead for anything that might get in the way of exercising. Do you tend to run out of time in the morning? Get your workout clothes out the night before so you’re ready to go as soon as you get up. Do you skip your evening workout if you go home first? Keep a gym bag in the car, so you can head out straight from work.
  • Hold yourself accountable. Commit to another person. If you’ve got a workout partner waiting, you’re less likely to skip out. Or ask a friend or family member to check in on your progress. Announcing your goals to your social group (either online or in person) can also help keep you on track.

Tips for making exercise more enjoyable

As previously mentioned, you are much more likely to stick with an exercise program that’s fun and rewarding. No amount of willpower is going to keep you going long-term with a workout you hate.

Think outside the gym

Does the thought of going to the gym fill you with dread? If you find the gym inconvenient, expensive, intimidating, or simply boring, that’s okay. There are many exercise alternatives to weight rooms and cardio equipment.

For many, simply getting outside makes all the difference. You may enjoy running outdoors, where you can enjoy alone time and nature, even if you hate treadmills.

Just about everyone can find a physical activity they enjoy. But you may need to think beyond the standard running, swimming and biking options. Here are a few activities you may find fun:

  1. horseback riding
  2. ballroom dancing
  3. rollerblading
  4. hiking
  5. paddle boarding
  6. kayaking
  7. gymnastics
  8. martial arts
  9. rock climbing
  10. Zumba
  11. Ultimate Frisbee
  12. fencing

Make it a game

Activity-based video games such as those from Wii and Kinect can be a fun way to start moving. So-called “exergames” that are played standing up and moving around—simulating dancing, skateboarding, soccer, bowling, or tennis, for example—can burn at least as many calories as walking on a treadmill; some substantially more. Once you build up your confidence, try getting away from the TV screen and playing the real thing outside. Or use a smartphone app to keep your workouts fun and interesting—some immerse you in interactive stories to keep you motivated, such as running from hordes of zombies!

Pair it with something you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. Watch TV as you ride a stationary bike, chat with a friend as you walk, take photographs on a scenic hike, walk the golf course instead of using a cart, or dance to music as you do household chores.

Make it social

Exercise can be a fun time to socialize with friends and working out with others can help keep you motivated. For those who enjoy company but dislike competition, a running club, water aerobics, or dance class may be the perfect thing. Others may find that a little healthy competition keeps the workout fun and exciting. You might seek out tennis partners, join an adult soccer league, find a regular pickup basketball game, or join a volleyball team.

Getting the whole family involved

If you have a family, there are many ways to exercise together. What’s more, kids learn by example, and if you exercise as a family you are setting a great example for their future. Family activities might include:

  • Family walks in the evening if weather permits. Infants or young children can ride in a stroller.
  • Blast upbeat music to boogie to while doing chores as a family.
  • Seasonal activities, like skiing or ice skating in the winter and hiking, swimming, or bicycling in the summer can both make fun family memories and provide healthy exercise.

Try a mindfulness approach

Instead of zoning out or distracting yourself when you exercise, try to pay attention to your body. By really focusing on how your body feels as you exercise—the rhythm of your breathing, the way your feet strike the ground, your muscles flexing as you move, even the way you feel on the inside—you’ll not only improve your physical condition faster but also interrupt the flow of worries or negative thoughts running through your head, easing stress and anxiety. Exercising in this way can also help your nervous system become “unstuck” and begin to move out of the immobilization stress response that characterizes PTSD and trauma. Exercises that engage both your arms and legs—such as walking (especially in sand), running, swimming, weight training, rock climbing, skiing, or dancing—are great choices for practicing mindfulness.

Easy ways to “sneak” more movement into your daily life

If you’re not the kind of person who embraces a structured exercise program, try to think about physical activity as a lifestyle choice rather than a task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here and there. Even very small activities can add up over the course of a day.

Make chores count. House and yard work can be quite a workout, especially when done at a brisk pace. Scrub, vacuum, sweep, dust, mow, and weed—it all counts.

Look for ways to add extra steps. Take the stairs instead of the elevator or escalator. Park farther from the entrance, rather than right out front. Get off your train or bus one stop early. The extra walking adds up.

Ditch the car whenever possible. Instead of driving everywhere, walk or bike instead when the distance is doable.

Move at work. Get up to talk to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Use the bathroom on another floor. Walk while you’re talking on the phone.

Exercise during commercial breaks. Make your TV less sedentary by exercising every time commercials come on or during the credits. Options include jumping jacks, sit-ups, or arm exercises using weights.

How getting a dog can boost your fitness

Owning a dog leads to a more active lifestyle. Playing with a dog and taking him for a walk, hike, or run are fun and rewarding ways to fit exercise into your schedule. Studies have shown that dog owners are far more likely to meet their daily exercise requirements than non-owners.

  • One year-long study found that walking an overweight dog helped both the animals and their owners lose weight (11 to 15 pounds). Researchers found that the dogs provided support in similar ways to a human exercise buddy, but with greater consistency and without any negative influence.
  • Public housing residents who walked therapy dogs for up to 20 minutes, five days a week, lost an average of 14.4 pounds in a year, without changing their diets.
  • If you’re not in a position to own a dog, you can volunteer to walk homeless dogs for an animal shelter or rescue group. You’ll not only be helping yourself but also be helping to socialize and exercise the dogs, making them more adoptable.

How to stay motivated to exercise

No matter how much you enjoy an exercise routine, you may find that you eventually lose interest in it. That’s the time to shake things up and try something new or alter the way you pursue the exercises that have worked so far.

Tips for staying motivated

Pair your workout with a treat. For example, you can listen to an audiobook or watch your favorite TV show while on the treadmill or stationary bike.

Log your activity. Keep a record of your workouts and fitness progress. Writing things down increases commitment and holds you accountable to your routine. Later on, it will also be encouraging to look back at where you began.

Harness the power of the community. Having others rooting for us and supporting us through exercise ups and downs will help keep motivation strong. There are numerous online fitness communities you can join. You can also try working out with friends either in person or remotely using fitness apps that let you track and compare your progress with each other.

Get inspired. Read a health and fitness magazine or visit an exercise website and get inspired with photos of people being active. Sometimes reading about and looking at images of people who are healthy and fit can motivate you to move your body.

Getting back on track

Even the most dedicated exercisers sometimes go astray. Almost anything can knock you off track: a bad cold, an out of town trip, or a stretch of bad weather. That’s why it’s important to learn how to reclaim your routine. When you’ve missed workout sessions, evaluate your current level of fitness and goals accordingly. If you’ve been away from your routine for two weeks or more, don’t expect to start where you left off. Cut your workout in half for the first few days to give your body time to readjust.

The bigger challenge may come in getting yourself back in an exercise frame of mind. Try to keep confidence in yourself when you relapse. Instead of expending energy on feeling guilty and defeated, focus on what it’ll take to get started again. Once you resume your program, you’ll be amazed at how quickly it will begin to feel natural. Here are a few tricks you might try to rekindle your motivation:

  • Imagine yourself exercising. Recall the aspects of exercise you enjoy most.
  • Come up with a tantalizing reward to give yourself when you meet your first goal after resuming your program.
  • Line up walking partners for your next few outings.
  • If completing your whole exercise routine seems overwhelming, mentally divide it into smaller chunks, and give yourself the option of stopping at the end of each one. However, when you reach a checkpoint, encourage yourself to move on to the next one instead of quitting.
  • Rather than focus on why you don’t want to exercise, concentrate on how good you feel when you’ve finished a workout.

Adapted with permission from Starting to Exercise, a special health report published by Harvard Health Publications.

Article shared from the following website: https://www.helpguide.org/articles/healthy-living/how-to-start-exercising-and-stick-to-it.htm

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Overcoming Depression – Creating an Attitude of Gratitude Part 4

Gratitude and Attitude are not Challenges; they are Choices Robert BraatheI hope that you have been spending this week like me: concentrating on all that we have to be grateful for.

So many of us want sunshine in our lives and feel that if life is not without it’s storms, then we have been dealt an unfair blow. The truth of the matter is that how we view our world is our choice.

I am reminded of the story in which two new families moved into a small town. The father of the first family asked a long-time member of the community by the name of Bill what kind of town their community was. Bill asked, “What kind of town did you just move from?” The father replied, “It was horrible. No one was kind or courteous. Everyone gossiped and we never felt welcome.” To his dismay, Bill told the father, “Oh, I think you will find this town just about the same.” Then, the father of the second new family approached Bill. He asked Bill the same question. Once again, Bill asked the father, “What kind of town did you just move from?” The second father responded, “Oh, the town we just moved from was wonderful! We loved it there! We made many friends! Everyone was wonderful and friendly!” Bill responded, “Well that’s wonderful! I know you are going to love living here as well!”

The moral of the story was that each father was going to get what they expected. We often are no different. Our expectations (attitude) most often dictate the outcome.

If we want the most amazing outcome possible for our lives, we must practice gratitude – not just as an occasional meandering into the area but as a deliberate way of life.

I love the article I share with you today! I hope you will enjoy and keep practicing that Attitude of Gratitude!:

5 Simple Ways to Develop an “Attitude of Gratitude”

by David A. Christensen

Our attitude is defined by the way we think and feel about life. It all begins with the way we see the world—which triggers a reaction, response, or behavior. Developing an “attitude of gratitude,” or seeing the world in such a way that spawns a thankful heart, produces many positive results.

Studies in what has become known as the “science of gratitude,” show that being grateful helps us feel more alive, promotes better sleep, fortifies our immune system, and even influences our looks. In short, grateful people are friendlier, healthier, happier, and even more attractive.

If you’re having trouble developing this habit in your life, then here are five suggestions to help you master an attitude of gratitude:

Develop the habit of “looking up.”

We live in a world where we look downward while we text on phones, check our email, view iPads, or even when we walk. Much of the news is centered on looking at the downside of life and what’s wrong on this planet. How much better would life be if we remember from time to time to look up, look outward, and look heavenward?

Years ago—before email, text, and Facebook connections—we moved our young family from Arizona to Michigan. My ninth-grader had to leave a lot of her friends, which created quite a bit of stress. When she came home each day from school, she would look down at the table or the desk for snail mail from her friends. I decided this might make a good teaching moment for her.

Since my wife and I were the ones who normally picked up the mail, we placed the letters and cards in high places in our home—a hanging light fixture, a high fireplace mantel, the top of a picture frame on the wall. This helped teach our daughter to “look up”—that’s where we find happy things. Looking heavenward can bring happiness. Heavenly Father wants us to notice His blessings by looking to Him. At our house, “looking up” stuck! It’s helped us be more thankful.

Start a gratitude journal or a tender mercy board in your home.

Anything that helps us to put our busy lives on pause—long and often enough to count and chronicle our blessings—will go a long way in developing an attitude of gratitude. On a daily basis, find a way to pause and take in these blessings.

Writing and remembering blessings every day will make you more aware of His hand in your life. Maybe even try switching up your individual or family prayers, at least for a while. The morning prayer could be focused on asking for blessings that you or the family needs and the evening prayer could be centered on giving thanks.

Have you ever tried to offer a prayer of 100% gratitude? Not asking for anything? It surely makes you think about your long list of blessings, which can often seem overwhelming.

Make a list of all the people you are grateful for.

Take some time and make a list of all the people in your life that have changed your life for the better. As you make the list, write a few notes by their name stating why they are special to you and what they did that qualifies them to be on your list.

Go back as far as you can remember—teachers, friends, advisors, grandparents, parents, siblings, and anyone who touched your life for good. Make it an open list that can grow as you remember more experiences or meet new people.

Make a list of all the enriching experiences in your life.

Let your mind wander from your earliest recollections to what happened in recent days. What experiences, both hard and joyful, have blessed your life? Make a list and add a description of what the experience taught you and how you’ve become a better person for having lived it.

Be sure to include the adversities that made you stronger. Remember those special experiences which magnified your testimony or lifted your self-esteem. These experiences enlighten our view and generate gratitude in our lives.

Make a list of people you need to forgive.

Every major religion teaches about the renewing power of forgiving and letting go. The wellspring of gratitude is sometimes dammed in our minds when we cling to unkind feelings for others.

Is there someone in your life that you need to forgive? It could even be something so simple as a sarcastic comment or unintentional slip of someone’s tongue. Let go of those unkind feelings and see what happens to your heart. We become more grateful for those around us when we do as the Savior does. He forgives us and expects us to do the same. Love for life and thankfulness expands in our hearts as we forgive and let go.


5 Simple Ways to Develop an

If you need more help developing a grateful heart, check out more ideas in David A. Christensen’s book, A Thankful Heart: 31 Teachings to Recognize Blessings in Your Life.

Today’s article is shared from the following website: http://www.ldsliving.com/5-Simple-Ways-to-Develop-an-Attitude-of-Gratitude/s/80062

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