In the face of stress and pressure, it can be easy to get caught up in all that could potentially go wrong. Whether you’re approaching an orchestra audition, dreading upcoming college auditions, or simply practicing for your lesson with Mr. Lin, worry and anxiety are practically inevitable. Our brains are hardwired to focus the majority of our energy on what we perceive as a dangerous situation; this is a necessary survival technique, but not one that benefits us or helps us work at our optimal rate per se. That being said, sometimes simply taking a moment to appreciate all that is beautiful and unnoticed in the present moment can be exactly what we need to detach ourselves from the stress. There is so much to be grateful for that we take for granted on a daily basis, and training our brains to become more aware of this will help us become more optimistic, maintain better relationships with others, and even get better sleep. Gratitude practices have been proven to treat depression naturally, fight feelings of loneliness, aid with trauma, and even show tangible relief to the symptoms of physical illness.
There are many different ways to practice gratitude, and the ideas I have compiled are just a few. Figure out which technique catches your attention, and feel free to personalize the approach to your schedule and needs.
Gratitude walk: For this exercise, you will need anywhere from ten to thirty minutes. Step outside into nature and try to notice how your body feels as you take each step. Just open your mind to be aware of the colors, the sounds, and the smells around you. If you feel your mind wandering and starting to think about the trials of everyday life, simply make a note of it and gently push the thoughts away. The goal is to spend a chunk of time focused solely on the present and noticing the beauty all around you.
Gratitude box: Place two boxes on your table: one for complaints, and one for things for which you are grateful. Whenever you have a complaint about anything in your life, write it down and put in the complaints box. However, for each complaint that you file, you must write down two gratitude notes. At the end of the day or the week, look through the complaints and the gratitudes. The goal is that eventually, you will find yourself tending to automatically find what there is to be potentially grateful for all around you, even in the face of stress and difficulties.
Meditation: For this exercise, you will need five to ten minutes. Set a timer and try to clear your mind of thoughts by focusing on deep breathing. If you would like, you can also use a guided meditation app like Headspace. The deep breathing can help with accumulated stress and tension for the body and mind.
Remember difficult times from the past: Take a few moments when you’re feeling especially stressed to recall some difficult times from the past. Remember that you have gotten through everything; the you that is standing here today is who you are because of these struggles. You have done so much! There is so much to be proud of!
Gratitude journal: For this exercise, choose a journal to serve as your gratitude journal. Each night before you sleep, write down three things that you are grateful for. These can be tiny things (your bed, your dinner, etc.) or great things. Try to do this each day for a week and see if by the end you find yourself noticing little things to be grateful for all around you.
Spend time with loved ones: Sometimes all we need is a little reminder that there are wonderful people who love us and whom we love. Take a few minutes to spend time with somebody you love. Remind yourself why you love them and how grateful you are to have them in your life. Hopefully this exercise will put a little smile on your face.