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Give Yourself the Gift of Gratitude

“What are the benefits of feeling and expressing gratitude?” It turns out grateful people have an edge over the not-so-grateful when it comes to physical and mental health, according to several recent psychological studies.  They tend to exercise more regularly, eat healthier diets, and get a boost to their immune system.  In addition, feelings of thankfulness have a tremendous positive value in helping people deal with increased stress and anxiety which are associated with the holidays.  Gratitude can also serve as a buffer against symptoms of seasonal affective disorder (SAD) such as sadness and depression which tend to build up slowly in late autumn and into the winter months.

Wasatch Family Therapy

What better time to reflect of gratitude than during the fast approaching holiday season.  Amid the hustle and bustle of holiday preparations, mindfully take a few minutes to slow down, breathe deep, and reflect upon the many blessings in your life.  You can start today to grow your feelings of gratitude.  Here’s how:

  • Keep a Gratitude Journal.The simple act of writing down a few things on a daily or weekly basis for which you are grateful is a great way to feel better about your life as a whole and to feel more optimistic about the future.
  •  Count Your Blessings.  This list may include family, friends, freedom, spiritual convictions, hobbies, talents, and material comforts.  After writing everything that comes to mind, ask yourself, “To what extent do I take these for granted?”  Tuck this list away and pull it out whenever you’re feeling down in the dumps.  This is an excellent reminder of the good things in your life.
  •   Try a Positive Reframe.   When faced with a challenging situation, see how it could ultimately be beneficial.  For example, if you are having a particularly hard time getting along with a neighbor or coworker, rather than complaining that the person is “trying” your patience look at it as an opportunity to “improve” your patience.
  •  Graciously Accept Gratitude from Other People.  Society has taught us to dismiss the gratitude directed towards us as unnecessary.  Saying things such as, “No problem; it was nothing,” or “No thanks is necessary,” robs others of the benefits of showing gratitude.  A simple, “You’re welcome,” lets people know you appreciate being thanked.

As you incorporate these few ideas into your life, I hope you will find – as I have – that life will become richer and more satisfying this holiday season by expressing gratitude to loved ones and by giving thanks for all that blesses your life.  Happy Holidays!



FREE Therapy Week Oct. 3: Celebrate Grand Opening of Wasatch Family Therapy Provo Office

Help your community and get free therapy!

To celebrate our grand opening of Wasatch Family Therapy Provo location we are offering free 45 minute therapy for new clients who bring a non-perishable food item to donate to the Provo Community Action Food Bank.

When: October 3rd – October 7th

Where: Wasatch Family Therapy Provo Office

363 N University Ave, Suite 108A, Provo UT 84601

Participating therapists include:

Clair Mellenthin, LCSW, RPT, Julie Hanks, LCSW, BCD, Mike Morgan, AMFT, Kate Hofer, LPC, or Christine Holding, MFT Intern

*News clients only

*Offer only good at Provo location

*Sessions are first come, first served basis

Thank you for a successful Grand Opening! All appointments for October 7th have been filled.

Please contact us to schedule a regular session.


How to Say “I’m Sorry” to Someone You Love: 5 Tips for Offering a Sincere Apology

Wasatch Family Therapy CouplesIf you’re like me, you would rather walk barefoot through burning coals or attend a political fundraiser than actually admit you suffered a brief laps of judgement which led to hurting a loved one’s feelings.  Perhaps the two most difficult words to say in the English language are “I’m sorry.”  Why is it so hard to admit when we’ve made a mistake and then to offer a heart felt apology?

The truth is we all make mistakes.  Misunderstandings occur even among the closest family members, friends, and coworkers.  The good news is that a sincere and thoughtful apology can be a powerful tool to heal almost any relationship.

The following are five tips for offering sincere and effective apologies: