What To Journal
Mindful Way St Louis offers three forums where therapists, clients, class participants and anyone else are invited to journal five positives:
Post five things you are thankful for. Focus on little things (a photo that makes you smile), things you take for granted (e.g., air conditioning), a phone call from someone special, a fond memory, the skills to take on a challenging task, using skills to cope with a difficult situation, something in nature, a kindness or something else.
Post five accomplishments. If the best you can do is get out of bed or take a shower, then post them. If you are able to go to a work function in spite of anxiety, post it. Whatever is an accomplishment for you given where you are today, post it.
Pleasurable Moments Forum
Post five pleasurable moments. These may be as simple as seeing a cardinal in the bird bath or as big as a new grandchild. It can be a pleasant memory, a pleasant interaction with another person, an event, a quotation, anticipation of a future event or something else..
Four Easy Steps
Here are the instructions. Try it once. If you like it, come back again and again.
- Click on the Forum in which you want to post
- Select the current month
- Click reply and enter your five positives
You do not need to register. It’s that simple! That’s it! Now give it a try. If you like it keep coming back.
A Harvard study of 15,000 people found our minds are on mindless autopilot almost 60 percent of the day. A Texas Tech study found that when our minds are on autopilot 60-70 percent of our thoughts are negative. And that’s in the general population. People who are depressed or anxious think negative thoughts more than the general population. This is why developing the habit of noticing positives is so important to healing.
Good news! We Can Train Our Minds
We can train our minds to notice the positives in our lives. We train our minds by simply noticing the positives. We can speed our progress by journaling them and periodically looking back to celebrate progress. Practicing in a community increases our motivation and speeds learning to notice both the wanted and unwanted in our lives even more.