One simple practice to boost your mood and improve your outlook
Do you find yourself struggling with low energy? Have you felt irritable and on edge lately? Is it difficult to maintain a positive outlook on life?
You’re not alone. With all that’s going on in the world, it can be hard to get through the day without feeling overwhelmed.
For me, it’s been hard to focus at times. I’m an avid reader. One of those people known for reading more than one book at a time, and checking out of the library with an armload of books. But I’ve noticed lately that far too often I’ve been restless with a book in my hand and instead have spent too much time mindlessly scrolling through the social media newsfeed. I’ve justified it by telling myself I’m only trying to keep up on the latest, most pressing news stories but I’ve seen a trend when I do it.
A flood of emotions that troubles my mind and wearies my heart.
Frustration, disbelief, sadness, anger - this cascade of negative emotions often results in a sense of hopelessness, because it just seems to be one.thing.after.another. Based on what I’ve heard, I’m not alone in this.
We need to guard our minds and emotions more than ever right now.
I’m not proposing we bury our heads in the sand and live in denial. I believe it is important to stay informed so we know how to get involved, and how to pray for our country and world. But personally I have found that to stay balanced I need to take it in doses. I need to pace myself and counteract all the negatives with a healthy dose of optimism.
Optimism is defined as being hopeful and confident about the future.
One would think this type of outlook needs to be grounded in positive circumstances, but that’s not necessarily the case. An optimistic outlook really has more to do with thoughts and perceptions than with circumstances. The good thing is this pattern of thinking can be learned through a practice called cognitive restructuring, which is a very good thing because optimism is good for you! It’s been linked to many positive health benefits and can help improve relationships and even finances (anyone ever binge shopped online when feeling hopeless and overwhelmed...anyone else? ;-)
One of the simplest methods for growing an optimistic outlook is to keep your thoughts in check. Let’s face it, our thoughts, feelings, and behaviors are all interconnected. It’s called the Cognitive Triangle where our thoughts affect our feelings, our feelings affect our behaviors (what we say, what we do, how we treat people, etc.), and our behaviors affect our thoughts.
It can be a vicious cycle.
Let’s say you’ve been scrolling on X a little too much, and because of what you see, you start to believe that all people are mean and the sky is falling. You may become obsessed thinking about the worst possible scenarios for your finances, your health, and your loved ones.
Those thoughts then release chemicals into your body that can make you feel anxious and overwhelmed. Those feelings can zap your energy and motivation, and you may start to act in negative ways that breed helplessness, guilt, and fear. This in turn adds fuel to the fire of those toxic thoughts.
This is why it’s so important to critically examine everything you think about in any given situation. As best-selling Christian author Joyce Meyer describes it, you need to think about what you’re thinking about.
Rather than continuing on in a given thought loop, stop and ask yourself:
Is this helping me act the way I want to act?
Is this helping me be who I want to be?
Is this helping me get to where I want to go?
If the answer is no, and your thoughts have you stuck in a rut, then it’s time for a major overhaul in your thinking. The good news is it doesn't have to be complicated. There is a powerfully effective tool to begin this mind shift that is also super simple: a gratitude journal.
Grateful people think differently and they act differently. Have you ever met a cranky, grateful person? That’s an oxymoron because when our thoughts are focused on positive things, we become more positive people.
People who express gratitude more often are known to be happier and healthier. They sleep better, have higher self-esteem, and generally enjoy better mental and emotional health. Pretty good results for something that doesn’t cost a thing! So whenever you feel like complaining or find yourself spiraling downward into a negative place, I encourage you to think of three things you can be thankful for instead.
I remember a friend listening to me several years ago vent about everything that was wrong in my life, and everyone around me. She was patient with my rantings and then shared something she does when she starts to operate with a critical, ungrateful mindset. She immediately stops herself and finds three things she appreciates about that person, that circumstance, or her life in general. I took her advice to heart and tested it out for a week and I was blown away!
That one simple practice helped me let go of offense and bitterness quicker than usual and it gave me a new perspective about others, myself, and my circumstances.
If you’re stuck in a rut, you might find it difficult to come up with at first, but I have no doubt that if you stop and think hard enough you can find at least three things you’re grateful for. They don’t have to be big things, either. The simple treasures of life are important, like a beautiful sunset, a delicious new recipe, or a sloppy dog kiss on your cheek.
To really get a handle on this, it’s best to develop a daily practice.
Grab a journal and take time to write down at least three things you're grateful for at the beginning of each day. This will set the right intention for your day, and you’ll soon discover it easier to be grateful throughout your day.
Cultivating an attitude of gratitude is essential to a positive, healthy lifestyle. A gratitude journal is one simple tool to help boost your mood and improve your outlook on life, no matter what is going on in the world.
Here’s a free downloadable journal to get started:
Download your free gratitude journal
1 Thessalonians 5:18 “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
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Karen Ferguson is an author, content creator, and the owner of Illuminate Communications. She’s a lover of words, family, animals, and Jesus and a passionate advocate for Truth that transforms lives. Her mission is to use the power of words to inspire, encourage, and enlighten readers of all ages on their whole-life journey, helping them settle into their unique, God-given identity and purpose. Karen creates online content and digital products designed to touch the heart and nourish the mind, body, and spirit. She self-published her first book in 2017, a 21-day devotional called Breath of Life: Living God’s Promise of Peace in the 7 Dimensions of Wellness. She is also the author of the children’s book series Questions for Kids published through Ambassador International. You can connect with Karen on Facebook and Instagram and sign up for her free newsletter to be the first to know about book updates, giveaways, and more.
