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Managing Triggers In The Holiday Season

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Catch and Don’t Release: That Gratitude Attitude!

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It’s been twenty years now since a caring neighbor and friend challenged me to change my ATTITUDE.  It was a difficult time for me as suddenly my life became filled with darkness, doubt and pain.  My Spouse of almost 20 years had recently been diagnosed as having a brain tumor and given only a few months to live.  While he was fighting a battle to survive for as long as possible by receiving daily treatments of both Chemo and Radiation, I was trying to continue to raise five children and eventually became a caregiver of a man who couldn’t even remember how to brush his teeth.
My friend encouraged me to read and study a book that contained wise advice, “Simple Abundance  A Daybook of Comfort and Joy,”  She provided me with a beautiful Journal and instructed me to take a few minutes each day to write down 5 things that I was grateful for.  Although at the time I doubted that such a simple task could improve my mood and change my ATTITIUDE  I took on the challenge.  As I began to focus on what I HAD rather than what I lacked my burdens became lighter and my soul was filled with joy and hope.  Now 20 years later this small and simple task has become not only a habit but a ritual I look forward to performing.
Remember there is no right or wrong way to keep a gratitude journal.  While doing so you will discover what works best for you, but here are some tips:
1-  Keep a physical record.  Write things down.  Just don’t think about these things in your head.
2-  Look for the small things that may seem trivial,small or unimportant.
3-  Include a narrative as to WHY you are grateful.
4-  Focus on people as well as things you are grateful for.
5-  Record unexpected events or surprises.
6-  Write regularly.  Commit to a certain day and or time and be consistent.  New evidence has shown that writing 1-3 times a week can be more effective than writing daily,
7-  Set a goal to write for at least 15 minutes each time.
8- Try it!  You’ll  like it!
It’s easy to take the people who we love and the good things in our lives for granted.  Keeping a gratitude journal will improve your relationships with others, improve your sense of well being, and enable you to enjoy greater happiness and better health.
So… Catch but DON’T release that “GRATITUDE ATTITUDE!”  Doing so has made an incredible difference in my life and it can in yours too.
Sue Hodges  LCSW Wasatch Family Therapy

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There and Back Again: How To Create Your Own Red Book of Westmarch

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Stop me if you’ve heard this one before but journaling can actually improve your quality of life. If you’re like me, you may be thinking “Yeah right like I really have the time to sit down to a bureau with my feather pen dipped in fresh ink to write in a red leather-bound book about all my adventures like Bilbo and Frodo Baggins” but in actuality you have more time than you think.

There are three common myths about journaling that I’d like to dispel in this particular blog:

Common Myth #1: I Don’t Have Time To Journal – Believe it or not, journaling doesn’t have to be a four-hour long engagement with you and your thoughts on paper. It can be a quick couple of lines jotted down to describe your day or some lingering thought you had or perhaps just a reflection on something you heard or experienced (I mean that’s pretty much like being on social media where you already work wonders easily with 140 characters or less).

Common Myth #2: My Life Isn’t Interesting Enough – Rubbish. You are a human being, exisiting in a world full of so much good, bad, and downright ugly where you interact with people all the time whether it be colleagues, family, or friends and you’ve yet to cease to live to tell the tale! You have more going on in your life than you think and it’s great material from which to

Common Myth #3: Journaling Is For Great Writers – Nay! You do not have to be a Pulitzer Prize-winner to be qualified to keep a journal. Journals do not judge you for having poor grammar or incoherent run on sentences nor should you! So feel free to write whatever comes to mind and don’t worry if it doesn’t make sense because it doesn’t have to.

The cool thing is journaling has adapted to the digital age. This means for those of you who are tech savvy and prefer the electronic alternative to the old pen and paper method, you can download free journal apps on any of your mobile devices. As for myself personally, I enjoy the best of both worlds so I bought a journal and I downloaded an app for when time is sparse.

Journaling has a myriad of benefits. Just the idea of keeping track of your thoughts, reflections, and experiences can be very rewarding for your posterity who may not have had the opportunity to know you while you roamed the earth. It can be a source for inspiration and creativity when those moments of genius strike. According to a widely cited study by James W. Pennebaker and Janel D. Seagal, “Writing about important personal experiences in an emotional way…brings about improvements in mental and physical health.” Proven benefits include better stress management, strengthened immune systems, fewer doctor visits, and improvement in chronic illnesses such as asthma.

Needless to say journaling has endless benefits and you can always use something that will benefit you.

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