# data[].attributes.headline
What are the factors affecting resilience in health professionals? A synthesis of systematic reviews

# data[].attributes.subject
What are the factors affecting resilience in health professionals? A synthesis of systematic reviews

# data[].attributes.attachment_link.title
What are the factors affecting resilience in health professionals? A synthesis of systematic reviews

# data[].attributes.attachment_link.description
AbstractIntroduction: Health professionals often have cumbersome responsibilities, performing their roles in complex environments under stressful circumstances. Resilience has been recognized as an...

# data[].attributes.attachment_link.readable_text
World Kindness Day takes place on 13 November. Acts of kindness have the potential to make the world a happier place. 1,2,3 You might want to do something for someone else or take note if you experience a random act of kindness.

Not sure where to start? We've put together some suggestions to help you out:

At home and in your community

Call a friend that you haven't spoken to for a while

Post a card or letter to someone you are out of touch with

Send flowers to a friend out of the blue

Find out if a neighbour needs any help with shopping

Help a friend pack for a move

Send someone a handwritten thank you note

Offer to babysit for a friend

Walk your friend's dog

Tell your family members how much you love and appreciate them

Help with household chores

Shovel snow for an elderly neighbour

Check on someone you know who is going through a tough time

Help a friend who wants to get active

At work

Remember to say hi to colleagues and ask how they are

Offer to make a drink for your colleagues

Get to know a new member of staff

Lend your ear - listen to your colleague who is having a bad day

Say thank you to a colleague who has helped you

Praise a colleague for something they have done well

In public places

Give up your seat to an elderly, disabled or pregnant person

Take a minute to help a tourist who is lost even though you are in a rush

Have a conversation with a homeless person

Help a parent carrying a push chair down some stairs or hold the door for them

Be a considerate cyclist/driver

Pick up some rubbish lying around in the street

Smile and say hello to people you may pass every day, but have never spoken to before

Evidence shows that being kind really does improve your wellbeing. ¹ What's more, the more you do for others, the more they are likely to do for you. ⁴

The random acts of kindness challenge

With this in mind, we're asking you to try and help others once a day for a week and see if it makes a difference to how you feel. Try to keep track of any volunteering that you've done, support you've given to friends and family or any random acts of kindness that you've carried out or that someone has done for you, and make a note of how they made you feel.

Stuck for ideas? Why not pick some from the '50 random acts of kindness' poster. The 50 ideas came from supporters:
50 random acts of kindness PDF
It's important to remember yourself too:

Be kind to yourself

Read more about why it's important to find time for self-care

Prioritise some "me" time so you can relax and reflect.

Treat yourself to something small like buying or planting yourself some flowers

Do something you enjoy like listening to a favourite song or piece of music

Spend some time in nature, which is good for your wellbeing

References

1. Curry OS, Rowland LA, Van Lissa CJ, Zlotowitz S, McAlaney J, Whitehouse H. Happy to help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. J Exp Soc Psychol. 2018;76:320-9.

2. Otake K, Shimai S, Tanaka-Matsumi J, Otsui K, Fredrickson BL. Happy people become happier through kindness: A counting kindnesses intervention. J Happiness Stud. 2006;7(3):361-75.

3. Kerr SL, O'Donovan A, Pepping CA. Can Gratitude and Kindness Interventions Enhance Well-Being in a Clinical Sample? J Happiness Stud. 2014;16(1):17-36.

4. Fehr E, Fischbacher U. The nature of human altruism. Nature. 2003;425(6960):785-91.

# data[].attributes.attachment_link.description
World Kindness Day takes place on 13 November. Acts of kindness have the potential to make the world a happier place. 1,2,3 You might want to do something for someone else or take note if you experience a random act of kindness. Not sure where to start?

# data[].attributes.headline
Beyond communication training: The MaRIS model for developing medical students’ human capabilities and personal resilience

# data[].attributes.subject
Beyond communication training: The MaRIS model for developing medical students’ human capabilities and personal resilience

# data[].attributes.body
MindEd has e-learning applicable across the health, social care, education, criminal justice and community settings. It is aimed at anyone from beginner through to specialist.

# data[].attributes.body
| Wounded healers : what makes us so vulnerable to mental ill-health?by Dr Kate Little. I haven't written on here for a long time for a myriad of reasons but I hope that this post that I wrote for NASGP and which has had a lot of comments and interest will be the start of many more...You may have seen Victoria Derbyshire’s BBC show “Doctors’ mental health at tipping point”, a powerful piece on the scale of mental ill-health and high suicide rate in doctors and some of the barriers that doctors face in accessing care. It is well worth watching if you haven’t. Doctors experience more mental ill health and addiction than other professional groups, and there are higher rates of suicide in doctors than other professionals, especially in young women, who are two to four times more likely to kill themselves than other women. So what is it that makes us so vulnerable?I believe that there are four main factors:Biology and nurture: personality, genetics, upbringing and traumatic life events and experiences.The challenges and conditioning of our training such as moving every few months, those who do least well getting the least favoured jobs, “never show weakness”, “the patient comes first”, and difficulty saying no as it may affect future job prospects.Work: the clinical and emotional demands, the potential high stakes of making a mistake, the work structure and work culture, and the potential devastating effects of public complaints.Factors outside work - caring responsibilities, ongoing chronic medical conditions, previous mental ill-health, financial stresses, relationships (or lack of), hobbies (or lack of), and habits or unhealthy coping mechanisms such as alcohol and drugs. We can look at these developing across a timeline. Many of us enter medical school having been top of our year group, or at least in the top few. Some of us may never have failed an exam.   We start medical school, discover that we are no longer so unique, and find ourselves amongst student peers equally intelligent and high-achieving. I remember being totally bowled over by this when I first started. It was exciting and stimulating, but also at times a little overwhelming.This realisation, coupled with other factors, can make us vulnerable. The stress of living somewhere new, the possible loss of significant relationships, personality traits that make us so good at performing, such as perfectionism and industriousness, and for some a possible genetic predisposition to anxiety and mood disorders. All load stress onto an already high intensity degree, and later, professional working life.A working life that demands us to learn to live with stress, rather than learning to reduce it to healthy manageable levels. For example, we adapt   to live without sleep, without food, without exercise and without a break (even for the bathroom). We learn to assimilate vast amounts of information required in order to practice, often to find ourselves overturning that knowledge according to a shifting evidence base.We learn to walk the tightrope of stress. Finely balanced, most of us stay standing in the early years, but many do fall, in increasing numbers, as external stressors increase. Some decide quite sensibly that enough is enough and choose alternative paths.The rest of us are comforted that this is all worth it.   Things will get better – we just need to persevere, work harder, get to the next stage, the next rung in the ladder. Once we are a consultant, or a GP, we will have arrived. We can start to relax a bit.Learning to just walk the tightrope however is not enough. In 21st century doctoring you must learn to dance on it, walk upside down on it, hop on it and still stay upright. You need to be able to dodge or deflect the curve balls thrown at you (mounting workload, fragmented team working, increased public expectation and greater patient complexity) in order to stay steady. As we know, burnout and mental ill-health in doctors is now a global phenomenon, a public health crisis. Dr Pamela Wibble calls it “physician abuse”.   As these stressors mount and significant life events transpire in our personal lives – becoming a parent, or a carer for elderly relatives, undergoing the death or loss of someone close, relocating due to the job change of a spouse – we may start to feel out of our depth or out of control.To mitigate this, we might work harder. Our stress increases as habits that worked before, when we were less stressed, become maladaptive. We may feel frustrated and angry, continually falling short of the unrealistic expectations that we have set ourselves and others. We may lose confidence, particularly after a complaint, and question our decision making more, seeking reassurance from others or spending longer with patients so not to miss anything, checking or doing things only in a certain way. These behaviours may temporarily reduce stress, but absorb lots of our time, and can affect our ability to perform effectively. This is worsened by lack of sleep, poor diet, and self-medication with caffeine, alcohol or drugs. Our mood plummets. We may be aware that we are struggling but feel a failure if we admit it. We have coped before; surely we can cope now? Working harder has always worked.   Exhausted, we start thinking of ways that we can escape. It starts to become clear that working harder is not working. We hit a wall and if we don’t stop and seek help, we risk becoming unwell, if not already, physically, mentally or both. And we may, when we are completely devoid of all hope, take our own lives – the only way to escape the pain and distress. And tragically, according to the National Office of Statistics, 430 health professionals did take their own lives between 2011-15. And this year alone there have been over 40 cases. The Last taboo?A recent survey of 1066 GPs by the charity MIND, found that despite the high prevalence of mental health problems among GPs (2 out of 5), many didn’t feel able to turn to colleagues for support, an issue all too often echoed by many other organisations for fear of negative judgement and discrimination by colleagues.So, apart from the much needed changes that need to be made at top level around the ever mounting workload, the blame culture and the way that public complaints are handled, to mention just a few, it is important that we remember to be kind and care for each other, as well as ourselves. We often give so much to our patients that we have nothing left in the tank for our colleagues, or we fear taking on their problems or supporting their time off for what it might do to our own perhaps fragile state. We may not even notice a colleague is struggling as we are so absorbed with our own workload and problems. But as psychiatrist Dr Alys Cole-King says:"If you know someone struggling or dealing with upsetting life events, don’t wait for them to ask for support. The cost of asking for help is too much for some. Visit, text, message, phone, send a card - don’t worry if you don’t have the exact words - showing you care could be lifesaving.”Dr Kate Little. | November 30, 2018 at 6:52 am | Categories: Uncategorized | URL: https://wp.me/p7GiRA-120

# data[].attributes.attachment_link.title
The Mix - Essential support for under 25s

# data[].attributes.attachment_link.description
The Mix: 0808 808 4994 - Free information and support for under 25s in the UK. Get advice about sex, relationships, drugs, mental health, money & jobs.

# data[].attributes.attachment_link.description
Want to know more about how you're feeling, get information about a mental health condition or know what support is available to you? Our guides can help.

# data[].attributes.headline
NEVER MAKE PERMANENT DECISIONS BASED ON TEMPORARY FEELINGS

# data[].attributes.subject
NEVER MAKE PERMANENT DECISIONS BASED ON TEMPORARY FEELINGS

# data[].attributes.attachment_link.readable_text
We are big belivers in the fact that just because you think it; just because you feel it, doesn't make it true and doesn't mean it is final.

Maybe your girlfriend broke up with you and you feel like no one is every going to like you again. That hurt and pain is real, but it doesn't make it true.

Maybe you fumbled BIG time in your rugby game and everyone yelled at you. You feel like the biggest idiot and like you will never get that play right, but that doesn't make it true.

We have to recognize that feelings come and go and take that into account next time we want to make a decision based on how we feel.

Because we at iZRA get what it's like to be very emotional people (trust me, sometimes there is more drama in my head than a Kardashian wedding), here are some checks that I've put in place to stop me from making permanent decisions based on temporary feelings:

1. If you feel the same way about a situation for even 2 whole weeks, no changes, no doubts, then maybe it's time to talk to someone about making some serious change.

Growing up, I would always change between wanting to cut my hair off and wanting to have it super long- like every week. So my Mum made a rule that if I wanted to cut my hair off for a whole month, then I could do it at the end of that time. If I changed my mind at least once in that time, I had to start counting again- my hair stayed long. Basic example, but it can save you from BIG mistakes.
2. Have someone who can tell you when you're letting your emotions run wild.
Find someone a bit older than you who you can trust and who you can be really honest with; someone who generally makes pretty good decisions. It might be an older cousin, a teacher or a chaplain, someone who isn't afraid to tell you when you're being a bit of a drongo. Make a promise to yourself that you will always run big decisions by that person first, whether it's getting back with that ex, getting a tattoo or quitting your favourite sport because you've had enough.

3. Remember, 'just because I think it, doesn't make it true'.

Your feelings are valid and real, but they are just that, feelings not fact.
If you, or someone you care about, is in crisis and you think immediate action is needed, call emergency services (triple zero - 000), contact your doctor or mental health crisis service, or go to your local hospital emergency department. Do not leave the person alone, unless you are concerned for your own safety. To speak to someone immediately contact the beyondblue Support Service on 1300 22 4636 or Lifeline 13 11 44.
But sometimes it's a little more serious....

# data[].attributes.attachment_link.title
Never make permanent decisions based on temporary feelings

# data[].attributes.attachment_link.description
We are big belivers in the fact that just because you think it; just because you feel it, doesn't make it true and doesn't mean it is final. Maybe your girlfriend broke up with you and you feel like no one is every going to like you again.

# data[].attributes.attachment_link.description
The leading UK charity for doctors, medical students and their families

# data[].attributes.body
Local list from LMC

# data[].attributes.body
Free book

# data[].attributes.attachment_link.readable_text
Healthcare professionals face extreme pressure in the work environment. Increasing public demand, underfunding, and staffing issues are just some of the issues that contribute to the pressures that affect those on the front line. Fostering mental wellbeing and resilience amongst healthcare staff is critical to coping with these challenges. This chapter compilation offers practical skills to cope with workplace stress and burnout, while providing tools to help build emotional wellbeing and resilience.

Individual chapters include:

Healthcare Organizations: Cradled in Anxiety?

HALT - How being Hungry, Angry, Late, or Tired can impact patient safety

Resilience

Burnout Prevention and Self-care Strategies of Expert Practitioners

Developing Relaxation Skills

# data[].attributes.attachment_link.title
Resilience and Mental Wellbeing Chapter Compilation

# data[].attributes.attachment_link.description
Healthcare professionals face extreme pressure in the work environment. Increasing public demand, underfunding, and staffing issues are just some of the issues that contribute to the pressures that affect those on the front line. Fostering mental wellbeing and resilience amongst healthcare staff is critical to coping with these challenges.

# data[].attributes.headline
Three good  things and more gratitude exercises

# data[].attributes.subject
Three good  things and more gratitude exercises

# data[].attributes.attachment_link.readable_text
Sharing is caring.

The power of gratitude is really quite extraordinary.

We usually show our gratitude to others when we feel indebted to them, when we have benefitted from their actions, and when we want to make our feelings towards them known.

Showing gratitude is sometimes a required or expected thing, and at other times a spontaneous " thank you " to someone who has unknowingly made our day. On most occasions, we show gratitude to bring some of the good feelings we have been gifted back to the gifter.

While it is admirable to want to share our gratitude and good feelings with others, we rarely stop to think about what giving others our gratitude does for us.

As it turns out, it does quite a lot!
Become a Science-Based Practitioner!
Gratitude has been shown to:

Help you make friends. A study found that thanking a new acquaintance makes them more likely to seek a more lasting relationship with you.

Improve your physical health. People who show gratitude report fewer aches and pains, a general feeling of health, more regular exercise, and more frequent checkups with their doctor than those who don't.

Improve your psychological health. Grateful people enjoy higher well-being and happiness, and suffer from reduced symptoms of depression.

Enhance empathy and reduces aggress. Those who show their gratitude are less likely to seek revenge against others and more likely to behave in a prosocial manner, with sensitivity and empathy.

Improve your sleep. Practicing gratitude regularly can help you sleep longer and better.

Enhance your self-esteem. People who are grateful have increased self-esteem, in part due to their ability to appreciate other peoples' accomplishments.

Increase mental strength. Grateful people have an advantage in overcoming trauma and enhanced resilience, helping them to bounce back from highly stressful situations. (Morin, 2014).

Having learned of all of these benefits to practicing gratitude, your next question is probably "How do I do it?"

If so, you're in luck!

Read on to discover some of the most popular gratitude exercises and activities, as well as tips to cultivate your own gratitude practice.

14 Most Popular Gratitude Exercises and Activities

There are nearly infinite ways to show our gratitude to others, to ourselves, and to a higher power or even the universe itself. However, it can be tough to get started without practical suggestions and ideas. These exercises and activities are some of the most well-known and proven ways to practice and enhance your gratitude.

Journaling

Writing down a few things you are grateful for is probably the easiest and most popular gratitude exercise available.

The purpose of the exercise is to think back on the past day, few days, or week, and remember 3-5 things you are especially grateful for. In this way, you are completely focusing on all the good things that happened to you in a given set of time.

There are varying opinions in the positive psychology arena about what is the appropriate amount of journaling one should do per week. Some people propose doing it every day while other suggest doing it once per week.

The arguments against doing it every day are that it can be tedious and forced. It becomes a practice you feel you should do or need to do instead of something you want to do. When journaling becomes a banal task and not an enjoyable practice then you need to adjust the amount of journaling you do.

Besides the benefit of zeroing in on the wonderful things you can be grateful for, this practice has been proven to increase sleep quality, decrease symptoms of sickness, and increase happiness and joy (Marsh, 2011).

It is important that you cater your practice to what you need. Perhaps journaling every day for a short amount of time will work, but over time the increased jubilation you enjoy from the daily practice probably won't be manifested.

It is important that you sincerely pay attention to the things you are grateful for. Also, it will behoove you to express your gratitude more for people as opposed to objects.

Imagine your life without the things you are grateful before you begin writing. That should definitely boost your gratitude barometer.

Gratitude Jar

The gratitude jar is a stunningly simple exercise that can have profound effects on your well-being and your outlook on life. It only requires a few ingredients: a jar (a box can also work); a ribbon, stickers, glitter, or whatever else you like to decorate the jar; paper and a pen or pencil for writing your gratitude notes; and gratitude!
Find a jar or box.

Step 2: Decorate the jar with your decorating implements. You can tie a ribbon around the jar's neck, put stickers on the sides, use clear glue and glitter to make it sparkle, paint it, or do whatever else you can think of to make it a bright and happy sight!

Step 3: This is the final most important step, which will be repeated every day. Think of at least three things throughout your day that you are grateful for. It can be something as benign as a coffee at your favorite coffee shop, or as grand as the love of your significant other or dear friend. Do this every day, write down what you are grateful for on little slips of paper (bonus points for colored paper!), and fill the jar.

Over time, you will find that you have a jar full of a myriad of reasons to be thankful for what you have and enjoy the life you are living. If you are ever feeling especially down and need a quick pick-me-up, take a few notes out of the jar to remind yourself of what is good in your life.

To learn more about how this activity can enhance your life, you can read about it here.

Gratitude Rock

This exercise may sound a little silly. You may be thinking, "A rock? How can a rock help me practice gratitude?"

The secret to this exercise is that the rock is just a symbol, a physical object you can use to remind yourself of what you have.

The instructions are about as simple as instructions can be: just find a rock!

Make sure to pick one you like, whether you like it because it's pretty, because it is smooth or has an interesting texture, or because you picked it up from a special place. If you have another small object you'd rather use instead, feel free to substitute that for the rock.

Carry this rock around in your pocket, leave it on your desk where you will see it throughout your day, or even wear it on a chain around your neck or your wrist.

Whenever you see it or touch it, pause to think about at least one thing you are grateful for. Whether it's something as small as the sun shining down on you in this moment or as large as the job that allows you to feed yourself or your family, just think of one thing that brings you joy or fulfillment.

When you take the stone out of your pocket or off of your body at the end of the day, take a moment to remember the things that you were grateful for throughout the day. When you put it on or in your pocket again in
the morning, repeat this process to remember what you were grateful for yesterday.

Not only will this help you remember the things you are grateful for, it can also trigger a mini-mindfulness moment in your day. It will bring you out of your head and into the present moment, giving you something to focus your attention on. It can also act as a switch to more positive thinking. When you flip this switch multiple times a day, you will likely find that your average day has become much more positive.

To read about an experience using a gratitude rock, follow this link.

Gratitude Tree

This is a great activity for children, but it can also be effective for youthful-minded adults who are open to experiencing a childlike sense of fun and wonder.

You will need several double-sided colored sheets of paper, string or ribbon, scissors, twigs or tree branches, some stones or marbles, a vase, and a sense of gratitude.

Step 1: Make one or more leaf cutouts to use as a template for your leaves. You can use this PDF for templates, find another you like, or even create your own design. Trace your leaves on your colored paper using your template(s).

Step 2: Cut out the leaves, punch a hole at the top of each leaf, and loop your string or ribbon through each hole.

Step 3: Put the stones or marbles in a vase and stick the tree branch or twig in the middle.

Step 4: Have your (or your child) draw or write things that you (or your child) are grateful for on the leaves. You can also use photographs if you'd like.

Step 5: Hang the leaves from the branches, and behold your gratitude tree!

This activity is fun, easy, and results in a pretty reminder of the things that bring you or your child joy throughout your daily life. It may be intended for kids but there is no age limit on finding creative ways to cultivate your gratitude, so get to drawing!

To read these instructions for yourself, click here. Here's a quick how-to video:

Gratitude Garden

The gratitude garden activity is a good activity to follow creating gratitude trees. This is also intended for children, but adults can certainly follow along to get in the gratitude spirit.

Follow these steps to journey to the gratitude garden!

1. Start the Journey: Stand up in front of the group, with the Thankfulness/Gratitude Tree in clear view. Explain that you are all going on a trip to the Grateful Garden, but to get there you have to go through three dangerous places! (Insert a word other than "dangerous" if more appropriate to the age group). The Thankfulness Tree will help you get through each one so you can make it to the Grateful Garden.

2. The Frowny Forest: The first stop is the Frowny Forest. Have the kids all mimic you as you frown, cross your arms, and hunch over. There is a lot of wind in the Frowny Forest, so mimic being tossed about by the wind, turning back and forth as if you are trying to fight it. The only way to leave the Frowny Forest is to feel happy again, so ask the kids to shout out things they are grateful for (using the Thankfulness Tree as a prompt). After they have named a few things, mimic great relief, with a big smile.

3. The Sad Swamp: But, oh no! Just beyond the Frowny Forest is the Sad Swamp! Hunch over again, swing your arms down low, and walk (in place) in big, heavy steps, as if walking through mud or water. Again, have the kids shout out things they are grateful for, so you can all leave the Sad Swamp.

4. The Mad Mountain: Past the Sad Swamp is the Mad Mountain. Have them imitate you as you pretend to climb up the mountain with great effort, making angry faces. Again, have the kids shout out things they are grateful for, so you can all feel happy again.

5. The Grateful Garden: Finally, you have all arrived at the Grateful Garden! What a good job they have done! To celebrate, everyone can do a Happy Hop! (All Done Monkey, 2012)

Going through each of these negative emotions can be a fun and interactive learning opportunity for kids. For older children (or young-minded adults!), you can even add in a few other, more complex negative emotions, like the "Disgusted Dock" or the "Petty Pier."

To read these instructions, click here.

Gratitude Box

The gratitude box is a thoughtful way to share your feelings with loved ones and cultivate your own sense of gratitude.

This is another easy activity that requires only a box, some paper, and a pen or pencil to write down gratitude messages. You can make the box yourself or buy one, the prettier the better!

On the paper, write down a heartfelt message of gratitude to your loved one. If you're not sure how to start, here are some suggestions to begin your message:

1) "Thank you for..."

2) "What I love about you..."

3) "My holiday wish for you..."

You can also collect messages from others about your loved one, to pack the box with multiple messages of gratitude and love.

Place the message(s) into the box, wrap it up or put a bow on it, and give it to your loved one as a special gift, to both your loved one and yourself.

Read more about gratitude boxes here.

Gratitude Prompts

Gratitude prompts are a great way to get started, continue your practice, or kick start a stalled gratitude practice. This is also a relatively simple exercise, with only one instruction: fill in the blank!

These prompts provide several ways to begin a gratitude statement, with infinite possibilities for completion. They cover multiple senses, colors, people, and things. The goal is to identify at least three things in each category that you are thankful for.

The prompts include:

I'm grateful for three things I hear:

I'm grateful for three things I see:

I'm grateful for three things I smell:

I'm grateful for three things I touch/feel:

I'm grateful for these three things I taste:

I'm grateful for these three blue things:

I'm grateful for these three animals/birds:

I'm grateful for these three friends:

I'm grateful for these three teachers:

I'm grateful for these three family members:

I'm grateful for these three things in my home:

I'm grateful for these three people who hired me:

Etc.

This simple exercise is a great way to identify all the things you are grateful for. To see all of the categories and examples for each category, click here.

Gratitude Walk

This exercise is easy to try out, and only requires your sense of gratitude and a pair of feet! The gratitude walk is a simple way to find the things you are grateful for in your life.

This may be difficult at first, but you'll soon find a nearly endless list of things to be grateful for. You can click here to read more about a gratitude walk.

When you are going through a particularly rough time try cleansing your mind and your soul with a gratitude walk. Just as the combination of meditation and gratitude can combat stress or increase feeli ngs of well-being, walking with a gratitude focal point can offer the same remedy.

Walking is therapeutic in itself. It has many health benefits such as increased endorphins that decrease stress, increased hearth health and circulation in the body, decreased lethargy, and decreases in blood pressure. Couple this healthy activity with a grateful state of mind and you are bound to nurture a positive mind and body (Rickman 2013).

The goal of the gratitude walk is to observe the things you see around you as you walk. Take it all in. Be aware of the nature, the colors of the trees, the sounds the birds make, and the smell of the plants. Notice how your feet feel when you step onto the ground. Hopefully it will be easy to express gratitude for all the things that you are experiencing in the present moment.

The effects are more potent when you can enjoy a gratitude walk with your partner or a friend. In this way you can show them appreciation for being able to spend the time walking together.

Gratitude Reflection

Reflection is an important part of mindfulness meditation and the cultivation of a sense of self-awareness. These practices can lead to an enhanced sense of well-being, among other benefits, although enhanced well-being is enough of a benefit for most of us!

To practice gratitude reflection, follow these steps:

1. Settle yourself in a relaxed posture. Take a few deep, calming breaths to relax and centre. Let your awareness move to your immediate environment: all the things you can smell, taste, touch, see, hear. Say to yourself: "For this, I am grateful."

2. Next, bring to mind those people in your life to whom you are close: your friends, family, partner.... Say to yourself, "For this, I am grateful."

3. Next, turn your attention onto yourself: you are a unique individual, blessed with imagination, the ability to communicate, to learn from the past and plan for the future, to overcome any pain you may be experiencing. Say to yourself: "For this, I am grateful."

4. Finally, rest into the realization that life is a precious gift. That you have been born into a period of immense prosperity, that you have the gift of health, culture and access to spiritual teachings. Say to yourself: "For this, I am grateful." (Still Mind, 2014)

To read more about how impactful this exercise can be, click here.

Gratitude Flower

The gratitude flower is similar to the gratitude tree, except that instead of creating leaves of gratitude, we create flower petals of gratitude.

Start by cutting out a circle from colored paper. Yellow is a popular color for this piece, since it will be the center of the flower.

On the circle, write "Things I'm Thankful For" or write your name or family name, or even an overarching thing you're grateful for (i.e., "my family").

Next, use a template or freehand cut to create flower petals. You can use several different colors for a bright and vibrant flower, or the same color for a more uniform looking flower.

On the flower petals, write down things you are grateful for. These can be things like the sunny weather, having wonderful parents, or a promotion at work.

Glue or tape these petals to the center to create a flower. This is your gratitude flower!

To see examples of gratitude flowers, visit this website.

Gratitude Letter or Email / Gratitude Visit

This is perhaps the most powerful gratitude exercise there is. Write a hand-written letter to a person you are particularly grateful to have in your life.

Be detailed. Express all the wonderful qualities about this person, and how they personally have affected your life for the better. If you have the time personally deliver this letter to the person yourself.

Do it unexpectedly. Your level of gratitude should sky rocket, as you observe the bliss the receiver gets from your generous act. It will probably be one of the greatest gifts you will ever receive.

The positive effects of this gratitude exercise was researched and carried out by Kent State professor Steve Toepfer, associate professor in Human Development and Family Studies.

In his 2007 study, his undergraduate students experienced enhanced levels of life satisfaction and happiness, as well as decreased symptoms of depression. Toepfer's goal of this study was to determine the psychological benefits, if any, for the authors of these gratitude letters (Vincent, 2007).

The results from this study are quite straightforward. If you wish to increase your gratitude and happiness levels then intentionally script letters to inspiring people in your life.

If you are feeling down and maybe even depressed, you should most certainly give this practice a try. For an even further joy boost hand deliver your letter to the receivers so you can witness the receiver's reactions for yours elf.

This activity can be either an email or a letter which you can send off in the mail or deliver personally.

Think about a person who has recently done something good for you, to whom you have not yet expressed your gratitude. This person may be a friend, family member, coworker, teacher, or mentor. Try to pick someone who you can visit within the next week, if you are practicing the visit component.

Next, write an email or letter to them. Use these guidelines to write an effective and grateful letter:

Write as though you are addressing the person directly.

Don't worry about getting your grammar or spelling perfect (unless you are sending the email/letter to them).

Describe what this person has done that makes you grateful, and how they have impacted your life. Be as concrete as possible here.

Describe what you are doing in life now, and how frequently you remember their act of kindness or generosity.

Try to keep your letter to about 300 words or so.

If you are writing an email or a letter to be mailed, go through the letter to make sure it is clear and you get the intended message across. Hit the "send" button or drop it in a mailbox, and follow up with this person after a few days.

If you are delivering your letter in person via a gratitude visit, follow these steps:

Plan a visit with the recipient. Let him or her know you would like to meet with them to share something, but be vague about what you have to share.

When you meet this person, let them know that you are grateful and that you would like to read them a letter you wrote expressing your gratitude. Ask that he or she does not interrupt you until you are done reading the letter.

Take your time reading the letter. While you read, pay attention to the reactions of both you and the recipient.

After you have read the letter, listen to his or her reaction to the letter and be ready to discuss your feelings together.

Remember to leave the letter with this person when you leave.

If you are located far away from this person, you can arrange a phone call or video chat instead.

Meditation

Gratitude meditations are a double-whammy for well-being. You are essentially performing two of the most impactful happiness practice at the same time.

Meditation isn't always easy especially when the mind is aggressively wandering and distracting your attention, but if you practice this kind of mediation consistently be prepared to experience incredible upgrades in gratitude and joy.

Unlike a normal meditation where you attempt to intentionally become aware of your breath and keep your mind clear, during a gratitude meditation you visualize all the things in your life that you are grateful for.

It is important to give each person or item the concentration it deserves. You can take the time to go through all the people you are grateful for or all the physical objects you are grateful for.

I like to simplify this sometimes and show gratitude for the things that are often taken for granted: the ability to breath, hands to touch, eyes to see, legs to walk and run, etc.

There are numerous advantages to meditating. These advantages are magnified when you take time to target your reasons for gratitude.

Spend some time really taking stock of the things you are grateful for and I am certain you will feel much better afterwards. It is a powerful exercise.

Collage

Similar to the gratitude journal except you are going to take pictures of all the things you are grateful for. This gives you the opportunity to visualize your gratitude. This can be more powerful than just viewing it as words on paper.

Try taking a picture of one thing you are grateful for every day for a week. Notice how you feel. Take a look back at the pictures every week. You don't have to find grandiose things to be grateful for. A simple picture of a flower will do.

The more you do this the easier it will be for you to spot out the things you are grateful for. You will no longer take these simple things for granted.

Perhaps you will document multiple pictures in a day. After a given time period put all your pictures together in a collage and simply be grateful for all that you have.

A Gratitude Trick That Marie Forleo learned from Robert Emmons

Gratitude Exercise: The Can of Heinz Beans

The following gratitude exercise has been invented by Seph Fontane Pennock. For this exercise you're going to need:

You buy a can of white beans - or any other beans for that matter - and you eat it for dinner without eating anything else that night. Just the beans.

There's no warming them up or poring the beans into a nice cup. That's considered cheating and it beats the purpose of the exercise. You simply grab a spoon, open up the can, imagine you're sitting around the campfire at the foot of the Sierra Madra and dig in.

What is the purpose of the exercise?

The purpose of this gratitude exercise is to realize and appreciate how well off you are. Appreciation. It can make you realize that every day, you are able to eat all sorts of foods, flown or shipped in from all over the world for you to eat. It is quite extraordinary if you think about it, but we in the Western World (and beyond) have started taking this for granted.

During this exercise, what you will noticed is that you automatically started to compare the beans that you're eating with your regular meals. This allows you to take a moment and appreciate the foods you devour on a daily basis without even noticing how they got in your mouth, what it took for them to get there or even what they taste like.

The benefits:

Performing this gratitude exercise once a week:

1. Makes you a more mindful eater.

2. Makes you appreciate what you have in life, or at least, what you eat.

3. Makes you realize that we don't need so much in order to satisfy our basic human needs.

4. Allows you to actually enjoy the ritual and experience positive emotions while your eating beans that tend to last throughout the whole evening.

The most powerful thing about this gratitude exercise is it's simplicity. Performing this exercise is actually easier than its alternative, which means cooking up a whole meal (and ending up with the dishes).

What about your spouse and kids?

In case you are living with someone or if you have kids, you're going to have more of a challenge in performing this exercise.

You can either explain the exercise to them and invite them to join you if they wish (it's important that they decide to do so themselves), or do the exercise on one of those evenings that you don't get to eat together with your family or spouse.

Handy Gratitude Worksheets

If you like easy to follow worksheets, we have several suggestions that can help you get started practicing gratitude. Try one of the following worksheets.

Gratitude Exercises

This handout describes several useful gratitude exercises, some of which are included above, in a short paragraph. Consider this your master list of the best gratitude exercises with a quick and easy explanation.

You can find this worksheet here.

To learn about these exercises in more detail, try the worksheets below.

Gratitude Journal

This worksheet is a quick and easy way to document the things you are grateful for each day. It begins by noting that keeping a journal helps to improve your mood. The worksheet then instructs the user to write at least three entries for each day, whether they are simple or extremely complex things to be grateful for.

This simple worksheet lists each day of the week with five sections of blank space to fill out with things that make you grateful.

Why I'm Grateful Worksheet

This simple worksheet helps you find things you are grateful for, complete with prompts to get you started. These promptscover multiple areas of life, and dive deeper into your sense of gratitude. Instead of just helping you identify what you are grateful for, this worksheet digs into why you are grateful.

The prompts include:

"I am grateful for my family because..."

"Something good happened this week..."

"I am grateful for my friendship with... because..."

"I am grateful for who I am because..."

"Something silly that I am grateful for..."

"Something else I am grateful for..."

Simply fill in the blanks on this worksheet to discover more to be grateful for in your life! Click here to use this worksheet.

Examples of Gratitude Interventions for Adults

Many of the exercises described above have been used in interventions to increase gratitude, with varying results. To find out how gratitude has been put to the test to discover its impacts, check out these studies.

Gratitude as a Psychotherapeutic Intervention

This paper by Robert A. Emmons and Robin Stern describes how gratitude can have a very positive impact on patients and clients in therapeutic relationships.

The authors also outline several different methods of applying gratitude interventions to adults, including keeping a journal. The article includes a case study of a woman facing severe stress and multiple challenges in her life.

Susanna was suffering from thoughts of leaving her marriage, her husband's motorcycle accident, the reveal of an extramarital affair on the part of her husband, and finding out that her husband had been hiding a gambling addiction that had nearly bankrupted them.

Susanna's therapist worked with Susanna to develop a course of treatment that heavily incorporated gratitude. Her therapist encouraged Susanna to reflect on all of the things she had to be grateful for, and helped her "self-right" her perspective to truly appreciate each moment in her daily life, while building a new life that better suited her strengths, weaknesses, and her circumstances.

This treatment improved Susanna's ability to function and helped her to remain emotionally available to her children and more self-aware.

The authors end by noting the ways that gratitude interventions differ from most other types of interventions.

First, the prosocial and relational nature of gratitude can build unique pathways to happiness a nd well-being. Gratitude is also a fulfilling practice, facilitating appreciation of both the current moment and one's past.

There is much evidence that gratitude interventions result in many positive benefits, and that incorporating gratitude into therapy can help clients and patients realize these benefits.

To read this paper for yourself, click here.

Using a Gratitude Intervention to Enhance Well-Being in Older Adults

This article utilized the "three good things" exercise to enhance gratitude in adults 60 years and older. This exercise involves writing down three good things you have to be grateful for each day, generally at night.

The study was conducted on a group of 88 healthy adults aged 60 or over, and lasted for 45 days. Results showed that this gratitude intervention improved well-being via flourishing, at multiple points throughout the duration of the study. Perceived stress also decreased over the first 15 days.

This intervention was effective whether administered via paper or online, and showed that gratitude journaling can have a significant positive effect on older adults.

To read about this study, go to this website.

Gratitude and Well-Being: The Benefits of Appreciation

This piece by Randy A. Sansone and Lori A. Sansone explores the effects of gratitude on well-being. The authors describe several studies that have provided evidence of a link between these two constructs.

For example, the authors describe three journaling methods for investigating these effects undertaken by researchers Emmon and McCullough, including one group that journaled about negative events or hassles in life, one group that journaled about things they were grateful for, and one group that journaled about neutral life events. The group focusing on things they were grateful for reported significantly higher well-being than the other two groups.

Another study pitted a group who completed the "counting one's blessings" exercise, in which participants wrote about things they were grateful for or for which they felt blessed at the end of each week, against a group who identified challenges or hassles in life and a control group. Those who counted their blessings seemed to experience a boost in well-being.

The authors conclude that gratitude can be an effective way to enhance well-being, and suggest several exercises that can be used as interventions in therapy, including:

Journaling about things for which to be grateful

Thinking about someone for whom you are grateful

Writing and/or sending a letter to someone for whom you are grateful

Meditating on gratitude The "count your blessings" exercise

Practicing saying "thank you" and really meaning it

Writing thank you notes

If you are religious, incorporating your gratitude in prayer

To read about these examples and learn how to measure gratitude, you can read the paper here.

Gratitude Games and Ideas for Kids

By now, you're probably thinking about all the good things that can happen when gratitude is incorporated into one's life. This is particularly true for children, as building a sense of gratitude can be an excellent way to boost resilience, enhance well-being, and encourage a positive outlook on life.

Seven Tips for Fostering Gratitude

This piece describes seven ways to encourage the development of gratitude in children.

These tips include:

1. Modeling and teaching gratitude. This is often the best way to teach any skill or trait you would like your child to develop.

2. Spending time with your kids and being mindful with them. Quality time is not only a positive experience for both children and adults, but they also offer opportunities to model empathy and cultivate a sense of appreciation for the things you love.

3. Support your child's autonomy. Allowing your children to be at least semi-autonomous helps them to build their strengths and talents, and encourages them to take ownership of their actions.

4. Use your children's strengths to fuel gratitude. Encouraging your children to use their unique strengths to their benefit and the benefit of others offers opportunities for your children to be helpful and cooperative with others, enhancing their ability to feel and express gratitude.

5. Help focus and support kids to achieve intrinsic goals. In steering children away from the pursuit of materialistic goals and toward intrinsic goals, you can help children learn to fulfill their own higher-level needs and aid in their development and success. Savor their accomplishments with them to boost their sense of gratitude even more.

6. Encourage helping others and nurturing relationships. Volunteer to help others with your child, and encourage them to offer a helping hand to loved ones in need of support. Helping them to develop strong, positive relationships is a great way to make sure they have something to be grateful for.

7. Help kids find what matters to them. Assisting your child in finding what he or she is passionate about is a good way to help them find gratitude as well. A sense of purpose or meaning in life helps us all to discover what we love, contribute to society, and practice gratitude.

More information on cultivating a sense of gratitude in children can be found here.

Gratitude in the Classroom

If you'd like to build gratitude in your children or the children you teach or mentor, try these suggestions:

1) Create a classroom gratitude book for each child to take home and add a page of pictures and descriptions of what they're grateful for. Switch out each week so every child has the opportunity to add a page.

2) Take a picture of each student holding a large piece of paper with one thing they are grateful for written on it, frame the picture, and send it home as a gift.

3) Create a gratitude collage or bulletin board, with pictures of things each student is grateful for.

4) Have each child write down something they are thankful for on strips of paper, and use the strips to create a gratitude chain, which can be hung around the classroom.

5) Hold a "Special Friends Day" before Thanksgiving, in which each student brings someone special to class. Each pair will write or draw something they are thankful for, which will be posted on a bulletin board.

6) Have the children create gratitude surprise sticky notes. Hand these sticky notes out to students and have them write down something they're grateful for in regards to someone else around the school, then encourage them to "deliver" the note to that person's locker, mailbox, or classroom door.

For many more classroom gratitude ideas, visit this website.

Gratitude Exercises for Children

The website www.blissfulkids.com also provides some popular exercises that can help develop gratitude in children. The top three exercises according to Chris Bergstrom and Blissful Kids are:

The Gratitude Journal. Provide your child with a journal and encourage them to write down five things they are grateful for each day. Bedtime is a great time to practice this exercise, since children will have the whole day from which to choose what to write about.

The ABCs of Gratitude. Have your child sit comfortably and close their eyes. Tell them to list things they are grateful for, beginning with "A" and working all the way through the alphabet to "Z." Don't be surprised if this exercise gets a little silly - it's bound to get silly at some point, so just embrace it and enjoy the laughter with your child!

Bedtime Thank Yous. This can be incorporated into the gratitude journal or practiced as a standalone exercise. Help your child to think of happy things that happened to them during their day. They can simply say these things aloud, write them down in their journal, draw a picture of them, or simply think of them. This exercise can ensure that your child drifts off to sleep with a heart full of love and gratitude.

For more ideas on incorporating a gratitude practice into your child's life, try this or this website.

How to Develop Your Own Gratitude Ritual

Creating a gratitude ritual can be tough, just as starting any new habit can be difficult to stick with at first. Like most other practices, the more you do it, the easier it will get.

Try these tips to help you cultivate a fulfilling and impactful gratitude ritual:

1) Sit comfortably, close your eyes, and take several slow, deep breaths.

2) Think of something good that has happened to you recently.

3) Think of a person or animal you love.

4) Think of an occasion when you were honored or appreciated by others.

5) Think about your present situation and what is going on in your life. (Rodrigues, 2017)

The popular website www.tinybuddha.com also provides several useful suggestions on implementing and sticking to a gratitude ritual. Their steps are as follows:

1. Commit to your practice. There will be days when you feel like doing anything other than finding reasons to be grateful, but pushing through these days will empower you and help you build the strength and resilience necessary to push through other challenges.

2. Begin your practice. Just do it! Sit down with a pen and paper or a computer and start simply, with a prompt like "I am grateful for..." You may need to sit and think for a while, but that's okay. If you give it time and put in the effort, it will come!

3. Write it down. Sometimes thinking about what you are grateful for will not be enough. Be sure to write down what you are grateful for. Writing can have a powerful impact that just thinking may not bring about.

4. Feel it. Allow yourself to fully experience gratitude. Let it come up from your heart and throughout your body. Savor the feeling.

5. Choose a set time of day. This can be extremely helpful when starting a practice. Some popular times to practice gratitude are first thing in the morning and last thing at night, but choose a time that works for you.

6. Practice present-moment gratitude. While you may be writing these things down at the beginning or end of the day, make sure to notice all of the things for which you are grateful as they pop up throughout your day. Allow yourself to be in the present and to fully appreciate each thing you are grateful for as it arises.

7. Share the gratitude. Find a gratitude partner to share your list of things you are grateful for with, to discuss your challenges and your successes with, and to motivate you when you are not feeling up to the task (and vice versa).

8. Don't stop when you start noticing results! Although counterintuitive, it can be tempting to stop a practice when you start seeing the benefits. Make sure you are committed to your practice, whether it feels beneficial in the current moment or not.

9. Allow yourself to be human. It's alright to miss a day once in a while, and it's alright to feel grumpy about having to follow through on your commitment when it's the last thing you want to do. We are human, and we will make mistakes. If you're having trouble coming up with anything, at least write something like "I am grateful I am writing my gratitude list." (Russell, 2016).

The popular dating website eharmony also provides tips on how to cultivate gratitude, especially in the context of dating and relationships. They suggest four steps:

Breathing. Simply close your eyes and take a deep and intentional breath, repeating until you feel calm and grounded.

Awakening your awareness. Allow yourself to meditate on your truth in the present moment.

Recognize your blessings. Think about what you are experiencing with your five senses if you have trouble getting started.

Emotions flow. Allow your emotions to come and go, to rise and fall as they will. Focus your attention on enjoying the feeling of gratitude working its way through your mind and to your heart.

To read more about their suggestions, click here.

Finally, Chris Libby from www.livehappy.com provides four rituals that you can implement to build gratitude in your life.

These rituals are:

Amazing Grace. Reflect on what you are grateful for at the dinner table before you begin eating, whether alone or with your family.

Focus on the "Haves." Instead of thinking about what you are missing, think about what you have. Write down at least three things you are grateful for each night.

The Write Stuff. Write a letter to someone you are grateful to or for, and read the letter aloud to them if possible. you can find more instructions for this exercise earlier in this piece.

Thankful Awareness. Try something new and fulfilling, such as volunteering at a food bank or soup kitchen, or handing out toys at a children's hospital. Witnessing the trials and challenges of others can often be a spur for you to notice the good things in your own life. (Libby, 2016)

Gratitude Apps That Help You Stick to It

Sometimes, even when we know all of the right steps and have all of the right tips, practicing regular gratitude can be difficult. This is where an app can help! Try one of the gratitude apps described below to help you keep a regular gratitude practice.

Gratitude Journal

This classic gratitude exercise is put into digital form, with a daily journal for you to fill with things you are grateful for. It includes space for writing down several things each day, ratings of your feelings, daily quotes, and up to three photos per journal entry.

This app costs only $2.99, and is available through iTunes here.

Gratitude Journal 365

At $1.99, this app is a bit cheaper than the Gratitude Journal app, but it can be just as useful. It also allows the user to create a daily gratitude entry with space for the one thing you are most grateful for. You can also share your gratitude on social networks, edit and add filters to your gratitude entries, and add frames to photos.

The entries are organized by calendar, and can be used to track progress on goals as well as count your blessings. You can find this app here.

Mojo App

The Mojo app is another app based on gratitude journaling, but here you can also tag it with emotions and emoticons, add pictures, and import entries from other apps.

This app is currently offered on special with a Wonder Woman emoji, and you can find out more about it here.

Gratitude Garden App

This app not only allows you to recall and record the things you are grateful for each day, it also rewards you with points for journaling. You can build up a gratitude garden with these points, a pretty space that can bring you joy by reminding you of what is good in your life. You can also receive gratitude cards, which contain suggestions for further actions that can increase gratitude and happiness.

This app is free, and you can download it on iTunes here.

A Take Home Message

I hope you have found this piece useful in learning about all the ways you can develop and practice gratitude.

The "gratitude muscle" is like any other muscle, in that it must be flexed periodically to remain strong.

Return to this page whenever you need a reminder about why gratitude is important to practice, or suggestions on how to boost your own sense of gratitude. Visit the section on developing gratitude in children to encourage your own children, clients, or students to commit to a lifetime of gratitude and happiness.

Thank you for reading, and please be sure to find at least three things to be grateful for today!

Do you have a regular gratitude practice? Are there other exercises that work for you? Please let us know in the comments!

BONUS: Gratitude Exercise (PDF)

There is an additional gratitude exercise for you from LivingWhole.net in the PDF (click on the button to open it).

About the Authors:

Courtney Ackerman is a graduate of the positive organizational psychology and evaluation program at Claremont Graduate University. She is currently working as a researcher for the State of California and her professional interests include survey research, well-being in the workplace, and compassion.

When she's not gleefully crafting survey reminders, she loves spending time with her dogs, visiting wine country, and curling up in front of the fireplace with a good book or video game.

Mike Oppland graduated from Calumet College in June 2006 with a B.A. in Business Management. Mike is co-founder and co-director of xpertcoaching.com along with his twin brother Dan. Their goal is to spread their love of basketball as well as personal development with others.

References

All Done Monkey. (2012, November 2). Journey to the Gratitude Garden: Activity for Thanksgiving. Retrieved from http://alldonemonkey.com/2012/11/02/journey-to-the-gratitude-garden-activity-for-thanksgiving/

Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology, 69, 846-855. doi:10.1002/jclp.22020

http://greatergood.berkeley.edu/

Libby, C. (2016, September 30). 4 gratitude rituals to build kindness and increase joy. Live Happy. Retrieved from http://www.livehappy.com/practice/4-gratitude-rituals-build-kindness-and-increase-joy

Killen, A., & Macaskill, A. (2015). Using a gratitude intervention to enhance well-being in older adults. Journal of Happiness Studies, 16, 947-964. doi:10.1007/s10902-014-9542-3

Marsh, J. (17 November 2011). Tips for keeping a gratitude journal. Greater Good Science Center.

Morin, A. (2014, November 23). 7 scientifically proven benefits of gratitude that will motivate you to give thanks year-round. Forbes. Retrieved from https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#5173c7f5183c

Rickman, C. (9 November 2013). Walking into well-being: The power of the gratitude walk. Huffington Post.

Rodrigues, C. (2017, January 8). Creating a gratitude ritual. Retrieved from www.everydaygaan.com

Russell, H. (2016). How to start a gratitude practice to change your life. Tiny Buddha. Retrieved from http://tinybuddha.com/blog/how-to-start-a-gratitude-practice-to-change-your-life/

Sansone, R. A., & Sansone, L. (2010). Gratitude and well being: The benefits of appreciation. Psychiatry (Edgemont), 7(11), 18-22.

Still Mind. (2014). Try this gratitude meditation, you'll feel wonderful. Retrieved from www.stillmind.org/gratitude-meditation/

Vincent, E. (2014). Writing power: Kent state professor studies benefits of writing gratitude letters. Kent State University.

http://www.therapistaid.com/

# data[].attributes.attachment_link.title
31 Gratitude Exercises That Will Boost Your Happiness (+PDF)

# data[].attributes.attachment_link.description
Sharing is caring. The power of gratitude is really quite extraordinary. We usually show our gratitude to others when we feel indebted to them, when we have benefitted from their actions, and when we want to make our feelings towards them known.

# data[].attributes.body
Useful resources via BMA trainer

# data[].attributes.headline
Book: Resilient - Find your Inner Strength

# data[].attributes.subject
Book: Resilient - Find your Inner Strength

# data[].attributes.body
Author Rick Hanson

# data[].attributes.attachment_link.keywords[]
resilient: 12 tools for transforming everyday experiences into lasting happiness

# data[].attributes.attachment_link.keywords[]
resilience grit happiness fearne cotton happy mindfulness mindful; neuroscience positive thinking psychology new york times bestseller; ruby wax frazzled thinking fast and slow power of now brene brown; cbt mindset self help books self care the body keeps the score anxiety; depression dale carnegie self esteem cognitive behaviour therapy; the universe has your back eat that frog growth mindset confidence; carol dweck make your bed assertiveness ego is the enemy chimp paradox; angela duckworth

# data[].attributes.attachment_link.title
Resilient: 12 Tools for transforming everyday experiences into lasting happiness

# data[].attributes.attachment_link.description
Buy Resilient: 12 Tools for transforming everyday experiences into lasting happiness by Rick Hanson (ISBN: 9781846045813) from Amazon's Book Store. Everyday low prices and free delivery on eligible orders.

# data[].attributes.headline
Understanding Resilience in the Workplace - BMJ

# data[].attributes.subject
Understanding Resilience in the Workplace - BMJ

# data[].attributes.attachment_link.title
Understanding resilience in the workplace

# data[].attributes.attachment_link.description
This module is designed to provide you with an understanding of resilience in the workplace from an individual, team and organisational perspective. Our e-learning modules are designed to be accessed in short, digestible amounts so that you can access the learning whilst you are on the go.

# data[].attributes.body
Great selection of podcasts

# data[].attributes.body
https://www.nature.com/news/stress-the-roots-of-resilience-1.11570

# data[].attributes.body
This is a clinical resource of options for local GPs as per Oct 2017

# data[].attributes.body
http://bemindful.co.uk/

# data[].attributes.body
https://www.getselfhelp.co.uk

With work sheets to reflect on

# data[].attributes.body
https://itunes.apple.com/gb/app/gratitude-garden/id1101115763?mt=8

This app will help you be happier! It pushes you to think about what has gone right in your day, which has been shown to increase happiness. Every time you note down what good things have happened (and there is always something), you receive points you can use to build up a garden and also a Gratitude Card with suggestions for further things you could do to increase your gratitude and happiness.

# data[].attributes.headline
When doctors are patients: a narrative study of help-seeking behaviour among addicted physicians

# data[].attributes.subject
When doctors are patients: a narrative study of help-seeking behaviour among addicted physicians

# data[].attributes.headline
Dancing or Drowning in the Rain (Video used in your talk)

# data[].attributes.subject
Dancing or Drowning in the Rain (Video used in your talk)

# data[].attributes.body
https://www.youtube.com/watch?v=wstksuaSMD4

# data[].attributes.body
Link as discussed from Ted Talk:
http://www.howardluckgossage.com

# data[].attributes.body
https://www.lesmills.com/uk/

# data[].attributes.body
http://www.hopelesswonderer.com/

# data[].attributes.headline
The art of being yourself | Caroline McHugh 

# data[].attributes.subject
The art of being yourself | Caroline McHugh 

# data[].attributes.body
https://www.youtube.com/watch?v=veEQQ-N9xWU

# data[].attributes.body
https://www.amazon.co.uk/Reasons-Stay-Alive-Matt-Haig/dp/1782115080

# data[].attributes.body
Changing educational paradigms (used in yr 1 TBL also) Seen here as mentioned from the Ted Ed Talk: https://www.youtube.com/watch?v=zDZFcDGpL4U

# data[].attributes.body
Link as discussed from the Ted Ed Talk

http://www.edutopia.org

# data[].attributes.body
Another post from Dr Caroline Reed O’Connor, a psychiatrist and psychotherapist in south-west London.

She is a co-founder of “Tea & Empathy”, a Facebook group for clinicians which provides “a national, informal, peer-to-peer support network aiming to foster a compassionate and supportive atmosphere throughout the NHS.”  The support and compassion shown by all the members to those in the group who are struggling or just need advice is immensely powerful. I would highly recommend that anyone struggling should join this group

# data[].attributes.body
https://physicianburnout.co.uk

# data[].attributes.headline
Suggested resources from UoD student support services

# data[].attributes.subject
Suggested resources from UoD student support services

# data[].attributes.body
Psychology workbook resources and really useful info at: http://www.cci.health.wa.gov.au/resources/consumers.cfm

# data[].attributes.body
http://www.dailygood.org

# data[].attributes.body
http://weavesilk.com

# data[].attributes.body
http://rainymood.com/?gclid=CIHvxLnP4s8CFekp0wodR1cCKQ