Feel Gratitude in Challenging Times, The Top 5 Ways.
Life is unpredictable and often very challenging. So learning how to feel gratitude in challenging times takes some practice. Each day we’re faced with obstacles that test our ability to cope well with difficulties. It’s easy to get angry, scared, or resentful and forget about gratitude for the good things in our life. If we don’t cherish and feel grateful for the good things, how can we justify wanting more of them?
Consider these easy gratitude practices when you need support in challenging times:
1. Include an act of kindness in your day.
When we’re going through a stressful or difficult period in our life, we get so self-centered and focused on self-pity that we rarely stop to think about others. This is precisely why we need to break away from this negative mindset by doing something kind.
Who is the most deserving of my simple act of kindness today? And who has shown me support and love lately? Or what can I do to honor their support and affection?
By being kind and generous to others, you create a greater sense of connection that generates a more positive outlook on life. You feel better about yourself.
When things don’t go your way and you feel like a victim of life, it can be extremely hard to feel grateful and notice things to be thankful for. Yet, there are plenty of small joys around you even on the most difficult of days. You can notice them by shifting the point of your focus.
What kind of blessings have I received lately? How can I show my gratitude for those blessings? Is there someone who deserves a thank you note from me?
Being able to say thank you for the small things helps you in shifting your focus from life’s challenges to life’s pleasures. This way, your mind expands and supports you in finding solutions and ways to get unstuck and move forward.
3. Re-frame your negativity.
Challenging times bring on lots of negativity. If you struggle for any reason, you will likely start to sabotage yourself by creating sadness, falling into despair, evoking regrets, and generating tons of unproductive negative thoughts.
Changing your perspective is the best way to re-frame negativity. Remember that everything in life comes in the form of duality. Nothing is purely good or bad. Look at the goodness and benefits in your current struggles and try to learn from them.
Negative thoughts only have the power to hurt you if you let them.
4. Keep a gratitude journal.
This is likely the most popular gratitude practice. It comes with a variety of benefits, including better quality sleep, increased immunity, greater levels of resilience, and improved mood. All these benefits are needed when you’re going through a tough time in life.
To start a gratitude journal all you need is a few moments of undisturbed time, willingness to reflect, and a way to capture your thoughts (notebook, phone, laptop). You can start by reflecting on the following questions:
What experiences in my life can I be grateful for? And what happened lately that makes me feel thankful? Or what opportunities do I have today? In addition, what have the significant others in my life done that I am grateful for?
The practice of loving-kindness meditation is designed to emphasize the practitioner’s strength and capacity to feel unconditional gratitude. Besides opening your heart to appreciation, this tool is great for building lasting compassion towards yourself and others. Compassion is crucial if you’re looking to reduce stress and overcome obstacles in your life.
Loving-kindness meditation serves as a tool for creating unconditional, inclusive love that leads to true wisdom. The love created this way has no conditions and it doesn’t need to be deserved in any way. Everyone struggles, gets stuck, and experiences difficulty. Next time you find yourself having a tough time, remember that crisis is also a wonderful growth opportunity. Embrace the challenge, enrich it with gratitude, and you’ll experience genuine growth.
I hope that with practice these tips will help you experience gratitude in challenging times.
I am so incredibly grateful that I found out how my ponies can change lives, its in these life changing moments that I see how easy it can be. I have had the opportunity to work with senior leaders, women and vulnerable young people. Regardless of their story, simply, how life changing this can be. I have had such powerful conversations that I just don’t know where or how else you can do that. After meeting someone for 5 mins you can then have life changing conversations. One such moment was talking with a young man with autism and behavioral issues, he decided rather than being violent when you are frustrated try talking calmly. My horse showed him the way. It was an aha moment for him. Which then led to another conversation about how to have respect for his family and belongings.
An incredibly shy young woman about how to engage with people and make new friends. A senior leader learning how to breath and stay calm under highly stressful situations. A young woman learning how to hold herself to be confident and assertive without dominance in difficult situations.
I realise that these are just small moments in a life time but they are profound. It just melts my heart.
It doesn’t matter your story or where you are this works.
As a leader you are in a position of power over others and…“with great power comes great responsibility”. It’s known as the Peter Parker Principal. Although the origins of this phrase pre-date Spiderman.
Origins…
The bible verse of Luke 12:48: “From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked.”
Many great leaders throughout history have used similar phrases.
In 1817, British Member of Parliament William Lamb is recorded saying, “the possession of great power necessarily implies great responsibility.”
In 1899, U.S. President William McKinley used the following in his State of the Union address: “Presented to this Congress are great opportunities. With them come great responsibilities.”
In 1906, Winston Churchill, as Under-Secretary of the Colonial Office, said: “Where there is great power there is great responsibility,”
Though not the exact phrase, U.S. President Theodore Roosevelt wrote in a 1908 letter that “responsibility should go with power.”[16]
As a leader, it is important to understand you have been given a position of power. And with that power, you can choose to use it to build people up or use it to destroy them.
Destructive Power
Anyone who has been a victim of workplace bullying or worked in a toxic workplace will know the damage that can be done. When power is used negligently. It can ruin your confidence, cause anxiety, or even worse lead to severe mental health problems. When you are at work for most of your waking moments this constant stress can lead to physical manifestations and a breakdown in other significant relationships in your life.
There is a growing body of evidence showing that there is a significant correlation between bullying and low emotional intelligence. I believe that most leaders who lead through fear do this because they don’t know another way.
Having been the victim of bullying in my past. I personally understand the emotional and physical impact. It is this experience that continues to drive me to find another way to lead. I am a passionate believer that those in a position of leadership have a responsibility to manage and care for their team in a way that supports them. As a leader you have an obligation to show up, be present and do what you can. So that your team can grow into great leaders themselves.
Understanding the negative aspects of power can be hard to grasp at first. When I first starting managing people I was terrible. I used power rather than influence to get stuff done. I didn’t understand the consequences.
Moving from Good to Great
You always have a choice and sometimes you just need to learn how to influence. Learn to lead rather than manage. Improving your emotional intelligence is the first step.
By increasing emotional intelligence you can transform a workplace. It improves wellbeing and motivation. Research is clear that emotional intelligence creates the difference between good leadership and great leadership. Can you master the Peter Parker Principal?
Embarrassing I reflect back on when I starting managing staff I was terrible, I was a shit boss. I had no idea what I was doing.
I know I just wanted people to do what I told them just because I said so. There was no buying into the vision or understanding their motivations. Even making sure you leave your stuff at the door.
We have all had bosses like it. I made sure there was enough fear so that staff wouldn’t question my authority.
I thought I had to be more “authoritative” than the person next to me. If I was in control so people just needed to do as I said. There was no “win-win” it was my way or the highway. I look back now and shudder. I honestly didn’t know there was any other way. All the managers I had worked for up to that point were very results-driven. If you didn’t reach your numbers, you were marched into the office to justify your job. Fear was how you got people to do their job. I had no role models to learn how to lead or how to mentor someone. However, here I am now more than 20 years later, I have learned how to manage in a way that is more authentic to me and it works!
You don’t have to be a shit boss developing emotional intelligence matters.
What is emotional intelligence?
Emotional intelligence is simply put the ability to control your emotions and others in the present moment. It sounds simple but has a number of key factors. According to Daniel Goleman,
Self-awareness.
Self-regulation.
Motivation.
Empathy.
Social skills.
Why is it important?
Developing emotional intelligence is the one factor that will make you successful in almost every area of your life. At a professional level is the one factor that sets high-performing leaders above others. On a personal level, it means your relationships around you will feel more connected. Allows for improved communication skills and increases your resilience. It turns out it is one of the most important life skills and increases your chances of success in every area of your life.
I have learned how to coach teams into high performance staff that want to come to work. Wow, they even laugh. They are self-motivated and managed with compassion and outcomes. It is possible to enjoy your job.
Emotions start wars and create peace; spark love and force a divorce. While unavoidable, emotions are also indispensable sources of orientation and propel us to take action. But unbridled emotion can make us and those around us to act irrationally.
Emotional intelligence is a relatively new, but started to become mainstream with Daniel Goleman’s 1995 book, Emotional Intelligence: Why It Can Matter More Than IQ.
Emotional intelligence is simply put the ability to control your emotions and others in the present moment. It sounds simple but has a number of key factors. According to Daniel Goleman,
Self-awareness.
Self-regulation.
Motivation.
Empathy.
Social skills.
The business case for emotional intelligence
According to Google’s famous Project Aristotle initiative, a high-performing team needs three things: 1) a strong awareness of the importance of social connections or “social sensitivity,” 2) an environment where each person speaks equally, and 3) psychological safety where everyone feels safe to show and employ themselves without fear of negative consequences. To harness these three elements of a successful team, it takes an emotionally intelligent leader.
People feel cared for when these three items are present in a team or organization. People that feel cared for are more loyal, engaged, and productive.
10 times more likely to recommend their company as a great place to work.
9 times more likely to stay at their company for three or more years.
7 times more likely to feel included at work.
4 times less likely to suffer from stress and burnout.
2 times as likely to be engaged at work.
1. Deep human needs
The three core human needs of work (and life) are to survive, belong and become. Much like Maslov’s Hierarchy of Needs, once humans fulfill the need of food, water and shelter they will then seek to be accepted for who they are, and then finally to learn and grow to become their best selves.
The workplace is filling parts of our deep human needs.
2. Technology will enhance humanity
The Industrial Revolution required strong workers. The Information Age required knowledgeable workers. The future age of work will require emotionally intelligent workers.
As the world fills with more sophisticated technology such as artificial intelligence and 5G, human skills like compassion and empathy will define the competitive edge of workers and entire organizations.
In addition, as the world becomes more high-tech, there will be a desire and opportunity for more high-touch. As technology advances, it will take on a lot of the work that humans aren’t good at, don’t like, or too dangerous. This will leave us with more time and capacity to show up emotionally for each other.
3. Work and life blending
Not only are emotions finding their way into work, but workers want it more. A pervasive myth exists that emotions don’t belong at work. As the boundaries blur we want to be able to bring our whole selves into the workplace and this is inevitably messy.
4. Evolving employer-employee relationship
In the past, the employer-employee relationship was very transactional. But in today’s always-on work culture, the boundaries of the employee-employer relationship are expanding.
As employees seek more from their employers, moving from employing to empowering will serve employers well.
It’s not surprising then that more than any other generation, Gen Z wants their managers to be empathetic, according to The Center for Generational Kinetics’ 2020 study, Solving the Remote Work Challenge Across Generations.
If the youth is the future, and Gen Z are lonely and psychologically stressed then the future of work must be emotional intelligence.
