11/24/2016
The Gratitude Walk
In November, each day we are reminded to cherish the light. As daylight comes later and ends far before we are ready, we are reminded there will always be times of darkness.
It is believed that one in ten people in the United States suffers from some form of depression - an alarming statistic. It is important to be intentional in caring for our mood - especially through the winter months.
Research has shown that two simple, free, and non-pharmaceutical practices will positively impact mood and decrease depression. These practices are walking and gratitude. Combining them creates a potent punch of wellbeing I like to call the Gratitude Walk.
The practice of walking daily while focusing on what you are grateful for can be a powerful mood booster and stabilizer. There is something about the rhythm of footsteps and brain activity that benefits brain chemistry and thought patterns. Focusing on gratitude while engaging the body and brain rhythmically is a winning combination.
Take a walk. Leave your earbuds at home. Allow yourself to walk in silence with only an intentional practice of gratitude to accompany you. Focus on the beauty around you. Bring to mind the face of a friend or a loved one you feel particular appreciation for. List things you are grateful for one by one. Complete the entire walk with this mindset. Be vigilant about vanquishing negative thoughts and emotions during this time.
When you have completed your Gratitude Walk, take gratitude with you throughout the rest of your day. Make a phone call, send a text or email, or meet in person with someone you want to thank or appreciate. Make note of kindnesses received, witnessed, or that you have given. Snap pictures and create a photo collection of things you are grateful for. Be intentional about telling your partner, children, and friends what you appreciate about them every day.
It is important to note that there are times when professional attention is needed to combat some forms of depression. Finding a therapist and a physician to work with you is a positive step. But the Gratitude Walk is free and available to almost everyone in some form. Make good use of it.
Lovely that the month of November ends in a celebration of giving thanks. The Gratitude Walk is a practice to take into the deep winter. Take a Gratitude Walk every day and perhaps by spring it will have become as important to you as the return of light and birdsong.
Sherry Strafford Rediger, PhD is the founder and director of Strafford Institute of Family Therapy & Training. She has been helping individuals, couples and families for over 25 years and is in private practice in Plainfield. Dr. Rediger can be reached at (317) 839-1333, through her website SherryRediger.com or by email at SherryRediger@Gmail.com.
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