In reflection of this challenging year I’m observant of the mental and emotional toll it has taken on everyone.  Some people, who were already at risk, experienced a depth of mental health issues not seen before and others may have noted a general negative mood or emotion in the background of their daily lives.

Research shows evidence-based therapies are able to change one’s negative moods or emotions and help manage or improve our psychological well-being.  While, emotions come and go throughout the day, you can learn to use these strategies on your own, outside of therapy, to cultivate the mood or emotional state you want to be in. 

Renowned author and researcher, Brene Brown, states that the source of joy is gratitude.  When I think of gratitude I also think of being in appreciation. With this in mind, consider taking time to have a “conversation with yourself,” in which your intention is to create appreciation for you.  Set aside quiet time to ask yourself some questions, verbally or in writing, or make some statements about the past year that you appreciate about yourself.

What skill did you use to overcome a challenge?

How did you cope with change?

In what ways were you flexible?

How were you a learner this year?

If you failed, how did you recover?

What did you do that worked for you?

When were you successful this year?

What action did you take no matter how small that was of service to you?

What intrinsic quality helped you get through a difficult time?

As part of being human we tend to focus on what we did wrong or what is “bad” about ourselves.  Cultivating appreciation for yourself will help you focus on the positive parts of you.  From appreciation you will find easier access to gratitude and joy moving forward in your new year.