3.3 How to use gratitude with your family to enhance wellbeing
The good news is that with some practice it is possible to increase your feelings of gratitude.
There are a number of exercises that you can carry out on your own and with your family that have been shown to cultivate your feelings of gratitude. These exercises are cumulative, that is the more that you do them the stronger their effect.
In order to make them a part of your life it is a good idea to try to make them a part of your day and turn them into a habit, like brushing your teeth.
What went well today?
This next activity is a good one if you enjoy being creative and making scrapbooks, as well as being a wonderful keepsake for your family to enjoy in years to come.
Family gratitude scrapbook
Create a scrapbook split into sections and place a photo of each family member within each section.
Ask each member of the family to write down memories and positive strengths that they appreciate in each other. You can be as creative as you want with this, perhaps include drawings, photos, poems, mementos.
Keep the scrapbook in a place that is easy to find and encourage family members to keep adding to it. Knowing that you are deeply appreciated by your family creates a powerful sense of belonging in children and adults. This in turn enhances feelings of security and self-esteem.
Writing down your feelings of appreciation for someone helps you to focus on more positive emotions whilst you are doing it as well as being a delightful surprise for the person receiving it, creating positive emotions in them too.
Write a gratitude letter or send a gratitude postcard
Think of someone special in your life that has done things for you that you appreciate.
Write them a letter or a postcard and thank them for the things that they do. Try to give as much detail as possible on how they have helped you and how this made you feel.
Offer to help them in the future if they ever need it.
3.2 An attitude of gratitude