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A Powerful Tool to Counter Stress, Depression, and Negativity

What if you could increase your happiness by 25%, reduce stress, fight depression, and sleep better without expensive equipment, rigorous exercise, or medication? Such a powerful life-changer may seem like fantasy, especially during times like these when our days are packed, pressure is high, and hope can be in short supply. Yet, a growing number of studies are pointing to a simple, yet powerful habit that can generate significant, positive, and lasting life change. These studies are uncovering the power of gratitude. Associated with optimism, gratitude is the practice of recognizing and appreciating what is positive and good in our lives. It means that we choose to be thankful for the life we have and those around us who make our lives richer and better. It is a choice to focus on experiences that have enriched us rather than regrets and losses. Internally, choosing gratitude can change the way we think. Developing the habit of looking for experiences, feelings, and connections for which we can be grateful makes us feel better. When gratitude becomes a habit, we become more optimistic and see even more things in life for which to be grateful. Externally, gratitude can shape our attitude and actions in ways that make us more interesting and attractive to be around. People respond more positively to us, thus creating a virtuous feedback loop that generates even more reasons to feel grateful. Feeling and focusing on gratitude in times like these can be a challenge. Certainly, many aspects of life are challenging and could be more positive. We can choose to focus on aspects of life that are not the way we want them, or we can give our attention to elements of our lives that give us happiness, connect us with others, and give us hope. The choice to experience gratitude is ours. Nothing to buy. No medicine to take. No equipment required. So, what can we do to make gratitude a bigger part of our lives and experience the benefits it promises? Here are eight actions you can take, starting today:

Keep a journal of people, events, and situations for which you are grateful. On days when gratitude may be a more challenging feeling your list can be a helpful reminder.
Be intentional in thanking people around you, even for small actions. Also, be specific about what they did that matters to you.
Send texts, emails, or handwritten notes to express your appreciation for the assistance and support of people in your life.
Tell people in your life about the importance of your relationship with them and how they enrich you.
Make it a practice to “count your blessings.” While old advice, focusing on what has blessed our lives can be enriching.
Reflect on people in your past who have had a positive influence or otherwise made a difference for you. Tell and thank them.
Focus on the positive aspects of experiences and situations you encounter. Not only will you feel better, you are more likely to see opportunities rather than problems.
Resolve to focus on what is valuable in your life rather than what you do not have.

In the coming weeks, we will celebrate Thanksgiving, a traditional time for being grateful and giving thanks. Resolve to make gratitude a habit rather than just a holiday.

October 02, 2020

A Powerful Strategy to Lift and Support Students During the Pandemic

One of the most concerning, yet under recognized impacts of the pandemic is the emotional and psychological blow it has delivered to the health of students. For far too many students, the experiences of the past several months are tinged with feelings of isolation, separation, and disconnectedness. Many of the activities to which they look forward have been curtailed or eliminated. Hanging out with and meeting new friends carries the risk of infection and illness and exposure for vulnerable family members. Sports and other activities have often been cancelled or delayed. Community events and activities have largely been called off for this year. As a result, the lives of far too many young people have grown smaller, depression has come calling, and loneliness has been a too frequent companion. Return to school this fall has been a lifeline for many students, but even school is not what it was before the pandemic. We know the potential and importance of social and emotional learning (SEL) to carry students through this time and beyond. However, SEL activities are often confined to classroom lessons, in-school activities, and school-based support systems for vulnerable students. While these experiences can build skills and provide support, they do not always extend to life beyond the classroom and school. Unless students can transfer and apply what they learn and continue to build their skills in other areas of life, the SEL investment we are making is likely to have a superficial and temporary impact. Fortunately, there is a proven, powerful, and accessible strategy we can tap to help students make this important transition. It also provides a powerful counterbalance to feelings of depression, isolation, and loneliness. That strategy is meaningful service to others. Numerous studies have shown service to others to be a strong antidote to stress, depression, and loneliness. Further, service can build social skills, expand person-to-person connections, increase feelings of self-worth, support career exploration, build a sense of purpose, and support academic learning in applied settings. Of course, the pandemic has shifted the landscape for engaging in service. The need for physical distancing and other means to counter virus spread must be respected. Still, opportunities to offer service abound and may be even more important than before the pandemic. Service can take many forms. Some activities and projects may be undertaken by individual students. Others may offer the opportunity to collaborate with classmates and organizations and be a part of efforts larger than themselves. Some activities may by physical. Others may be virtual. Some may provide assistance to those in need. Others may focus on solving a problem. The possibilities are nearly endless. After introducing the concept, benefits, and importance of service, we can brainstorm with students possible ways they can provide service. Some ideas may tap current interests and hobbies. Some may focus on the needs of which students are aware. We may even invite students to research ideas and report on promising possibilities. However, we must be certain that in the end, students feel ownership for and see the importance and value of the service activities and projects selected. At first students may struggle to identify opportunities to serve in light of the restrictions they face, especially if they have limited experience. If they need ideas to get started, here a few possibilities:

Tutoring and mentoring younger students
Offering virtual companionship to shut-ins
Volunteering at online food, clothing, and other resource centers
Performing socially distanced yard clean-ups, snow removal, etc.
Delivering meals and collecting donations
Conducting online surveys and identifying people in need of services
Assembling protective masks for donation

Equally important to the experience of serving can be reflection on the meaning and learning that service generates. We need to be sure to stay connected with students as they make sense of their experience and appreciate the benefits it has offered to them. What they learn and how the experience changes their psychological and emotional well-being can be amazing.

September 21, 2020

The Master Teacher Blog

A Powerful Tool to Counter Stress, Depression, and Negativity

A Powerful Strategy to Lift and Support Students During the Pandemic

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