Do you ever need a quick way to pull out of a negative nosedive, break away from the pull of an emotional black hole, or simply ease your generally dyspeptic attitude? Whenever you catch yourself slipping into a downward spiral of negativity, try the Grateful Eight.
It’s simple. First, notice your thoughts. Most of our thoughts, if you’re a normal, average human, are negative. Don’t believe me? Just take a few moments to look and listen within…
See, mostly negative. Told ya. If you still don’t believe me, though I wouldn’t recommend doing this for too long, watch the nightly news and see if the overall trend or feeling is positive or negative.
The good and the scary truth is, we become what we think. So if we become what we think and dwell on the most, then it’s vitally important that we achieve some measure of control of the mind. One way to do that is to purposefully replace negative thoughts with more positive thoughts or affirmations. Here’s where the Grateful Eight come in.
Next time you find yourself gettin’ all wrapped up in the negative, try this:
- STOP! Stop and notice your thoughts. Don’t fight the negative thoughts, and do not feed them; simply notice them.
- Take a deep breath and as you slowly exhale, name FIVE people, situations, or things you are genuinely thankful for. You can say each sentence aloud, write them down, or speak them in your mind only.
- Make these Five things as specific as possible. You might need to practice this several times a day, and if so, try to avoid repeating yourself.
- Remember to breathe slowly as you focus on the good in your life.
See, that was easy. And now you feel better, yes?
But that’s just five. I came here for eight!
Yes, yes, the above would constitute the Grateful Five, and while they’re very, very helpful, Grateful Five just doesn’t have the same ring as Grateful Eight. The final three parts of the Grateful Eight may be a bit challenging for some, but if you really want to next-level it and change your mindset, add the following to the Five.
Remain in the relaxed state and think about things for which you are grateful in other people’s lives. While these “others” can and should be your family and close friends, choose people you either don’t know too well, or, those you don’t really like. The main thing is, be positive, be thankful. For example:
- I’m so glad Sally was promoted to senior manager. She’ll do a great job.
- I am thankful that John’s kids are so hard working, intelligent, and kind.
- It’s really cool how successful the Martin’s new business has become.
Can you do this? Of course you can do this! Congratulations, you’re on your way to leveling-up and establishing a totally new mindset!
Grateful Eight Template
Even though the method is easy, you may need a little guidance to get started. This template is just a starting place and not the law; be creative and find what works best for you!
- I am thankful for (insert a person), and how they (insert an action).
- Today, I am so glad that I (insert an accomplishment, great or small).
- I am thankful that today I felt (insert a positive emotion).
- (insert a pleasant / pleasing situation) helped me smile today because (insert reason).
- I am blessed / fortunate today to have (insert person or thing) in my life.
- I’m glad (insert a name and a positive situation).
- I am thankful that (insert a name and a positive situation).
- It’s great that (insert name(s) and a positive situation).
There you go. Work on developing a grateful heart and you’ll begin to understand just how your life can transform through a more positive mindset!