
I read a set of really great books a few years ago about the emerging field of Positive Psychology.
Although there was a lot of good information in the books, and I highly recommend reading anything on the topic, one exercise in particular stuck with me from the book Authentic Happiness
In the book, he talks about keeping a "Gratitude Journal" where you write down what you're grateful for every day. I can't remember the exact details (and I gave my copy of the book to a friend who never returned it), but what I got out of it is trying to write down 10 things a night that I am grateful for. I don't do it every night, usually just when I recognize that I'm in a funk and feeling like there's nothing good in the world.
I'm a big believer in the ability of a person's brain to control their mind, and this is a perfect example. Force yourself to write down 10 things that you're grateful for. You can make them wacky or weird, just do it honestly and whole-heartedly and see if that doesn't improve your mood.
By the way, I choose to write my 10 things at night because that's when I find my PhD Depression creeping in, but I think it could also be a great start to the morning. It is also nice to just list things in your head in the middle of the day if you find yourself in a low.
Here's what I wrote today :
1) I am so happy to have created this blog because writing it has gotten me through a dark PhD time.
2) I feel lucky to have a "job" in these hard economic times - a lot of people would do anything to be in my position.
3) I love the summer and am grateful for these months of sunshine.
4) I am glad to have made it through 4 years of my PhD program, because I remember a lot of hard times, and making it through that makes me feel mentally strong.
5) I think it's really cool that you're reading this right now, which means my words are resonating with someone. I definitely appreciate my readers!
6) I am thankful for tea and coffee, they give me comfort when I'm down.
7) I am happily surprised by talks that have free food and/or drinks.
8) I enjoy the rain that happens when I'm working - then it's soothing AND I don't get wet.
9) I am so glad that the world is in a place where, even living on a small stipend, I can travel and explore and learn as much as a person of greater means (thanks priceline and expedia!).
10) I like how finishing a 10-step list makes me feel like I've done something productive.
As you can see, I put down big, universal things I'm grateful for, as well as little, random things. I don't think it really matters, I just have fun with it. So now I want to hear what you're grateful for, leave your list in a comment!
And, in case you were wondering, the books I mentioned reading at the beginning, in addition to Authentic Happiness