We have good news and bad news: life constantly throws curveballs at us. The good news? These challenges help us become stronger, more competent versions of ourselves. The truth is, we must find the motivation within ourselves at all times, when things are going well and especially when they aren’t.

Pick-me-ups come in a variety of forms, from healthy ones like exercising and listening to inspiring music, to online shopping or going out to parties. These are all tactics or coping mechanisms to keep us going, and those who lack a strong support system are more likely to rely on less healthy coping strategies.

On this, the fourth day of our collaboration with JaMHAN for World Mental Health Week, we’re sharing a brief practice you can add to your mental wellness tool kit — gratitude. Psychologists find that, over time, feeling grateful boosts happiness and fosters both physical and psychological health, even among those already struggling with mental health problems.

Psychology Today further describes gratitude as (thankfulness)… expression of appreciation for what one has… a recognition of value independent of monetary worth. Spontaneously generated from within, it is an affirmation of goodness and warmth…. Increasingly, research demonstrates its value as a practice— making conscious efforts to count one’s blessings. Studies show that people can deliberately cultivate gratitude—and there are important social and personal benefits to doing so.

Start your day with gratitude

Nowadays, many of us roll over and check our phones as soon as we wake up. Since this has a terrible long-term impact on our mental health, let’s pause for a moment and try something different. Instead of checking your phone, take a few minutes to practice gratitude.

Prepare a pen and paper (writing is different from tapping the keys on your phone) and begin by making a list of five things (using “I am” statements) that you are thankful for. Write them down and read them aloud. For example: I am grateful for waking up this morning. Though simple, it makes a tremendous difference as it brings us back to the basics of life. You can do this at any time of day; it’s not just for the mornings, right before bed is great, too. This time, you can express your gratitude by saying, “I’m grateful that I arrived home safely.” Or, I am grateful to have a job that pays me. These moments may serve as our internal reset, allowing us to develop fresh viewpoints or simply accept the present.

Though our relationships aren’t quite where we’d like them to be, the cost of living is skyrocketing, and our many bills need to be paid, all is not lost, so these things are worth recognising in this post-pandemic era. With all the negative happenings in the world and the constant stressors we encounter daily, practicing gratitude is one proven way to fortify ourselves and our feelings of well-being.

Try it, and watch your mental health thank you.

Tameka A Coley is the Director of Communications & Public Awareness of the Jamaica Mental Health Advocacy Network