{"panels":[{"content":{"params":{"text":"

Gratitude is far more than simply saying thank you when someone does something kind in the moment. It is about gratefulness and an emotional state of being whereby we feel blessed and worthy of something wonderful that happened.\u200b Adapting to a new environment (university) involves paying close attention and assessing your strengths and weaknesses, noticing opportunities, possibilities, etc.<\/p>\n\n

Gratitude strengthens the bonds of friendship and connection to the people around you, boosts your levels of overall happiness, and helps you to notice the good things happening around you and the opportunities coming your way. As human beings we have an amazing ability to adapt to tough times, unfortunately, this also means we can adapt to good times and the things that we once found special becomes less exciting or even noticeable to us.<\/p>\n\n

<\/p>\n\n

Suggestion<\/em>: <\/p>\n\n

\n\t
Gratitude Journal Exercise - what made you feel gratitude today?<\/li>\n\t
This exercise is great to use so that over time, you can look back and acknowledge all the things that brought you joy and thankfulness on a daily basis.<\/li>\n<\/ul>\n\n
Suggestion<\/em>: <\/p>\n\n
\n\t
3 \"Good Things\" Exercise <\/li>\n\t
Before going to bed, think about 3 \"good\" things that happened today - this is subjective and can be different for everyone, and that's okay! <\/li>\n\t
Reflect on these three experiences:\n\t
\n\t\t
What was your role in making them happen (i.e. active participant or passive recipient)? <\/li>\n\t\t
What does it means to you and\/or your future that these events or interactions happened?<\/li>\n\t<\/ul>\n\t<\/li>\n\t
Engaging in the three good things exercise increases our capacity to savour the good in our lives, which increases our overall levels of happiness and well-being.\u200b<\/li>\n<\/ul>\n\n
Suggestion<\/em>: <\/p>\n\n
\n\t
Gratitude Letter\/Visit<\/li>\n\t
Spend some time thinking about someone for whom you feel very grateful but have not yet expressed that gratitude. Write a letter to this person, describing exactly what they did, in detail, to make such a difference in your life. <\/li>\n\t
After you\u2019ve written the letter, make an appointment to see this person (if they\u2019re still accessible to you) read the letter and then give it to them. The impact can be extraordinary. <\/li>\n\t
If you don\u2019t have access to this person anymore (because they are no longer in your life, or are deceased\u2026), writing the letter can still have a big impact. Perhaps sharing the letter with a close friend or relative can serve to activate your good memories and positive emotions associated with this important person. <\/li>\n<\/ul>\n"},"library":"H5P.AdvancedText 1.1","subContentId":"d544881f-b3a5-4897-bf04-d1fc939d5dcf","metadata":{"contentType":"Text","license":"U","title":"Untitled Text"}},"title":"Gratitude"},{"content":{"params":{"text":"
Self-compassion is a central component of resilience. Forgiving ourselves for our impossibly high standards, for making mistakes, for misjudging situations, is an essential part of resilience. It is the key to acceptance.<\/p>\n\n
Self-compassion is about being our own best friend; kind, supportive, patient, and loving - in the moments that we need it most. There is a significant distinction between self-esteem and self-compassion, as self-esteem almost always comes at the expense of others, whereas self-compassion does not.<\/p>\n\n
The self-compassion model is comprised of three concepts that complement and overlap with each other.\u200b<\/p>\n\n
\n\t
Mindfulness - Seeing one's suffering clearly in context \u200b<\/li>\n\t
Our common humanity - We all suffer at times\u200b<\/li>\n\t
Being kind, caring and supportive to oneself<\/li>\n<\/ul>\n\n
<\/p>\n\n
Research in Self-Compassion<\/strong><\/p>\n\n
Self-compassion is positively linked to: \u200b<\/p>\n\n
\n\t
\n\t
less anxiety and depression\u200b<\/p>\n\t<\/li>\n\t
\n\t
lack of self criticism\u200b<\/p>\n\t<\/li>\n\t
\n\t
less rumination\u200b<\/p>\n\t<\/li>\n\t
\n\t
higher motivation to learn and grow (mastery mindset)\u200b<\/p>\n\t<\/li>\n\t
\n\t
lower levels of stress (and stress hormone - cortisol)\u200b<\/p>\n\t<\/li>\n\t
\n\t
higher levels of well being\u200b<\/p>\n\t<\/li>\n\t
\n\t
higher ability to cope with divorce, early childhood trauma & chronic physical pain\u200b<\/p>\n\t<\/li>\n\t
\n\t
Improved relationships\u200b<\/p>\n\t<\/li>\n<\/ul>\n\n
However, a lack of self-compassion is negatively linked to maladaptive perfectionism. If someone is highly perfectionistic, they\u2019re not likely to be self-compassionate. And if a perfectionist increases thier capacity to be self-compassionate, they are likely to become less perfectionistic.<\/p>\n\n
<\/p>\n\n
Suggestion<\/em>:<\/p>\n\n
\n\t
Mindful Reflection<\/li>\n\t
Remember a time when someone forgave you. How did they express their forgiveness to you? How did you react? What were the benefits of being forgiven and what did you learn from the experience? How did your relationship change as a result of you being forgiven?<\/li>\n\t
After this reflection, consider forgiving yourself for an error in judgement or thoughtlessness. Self-compassion is about being your own best friend\u2014supportive, gentle, and understanding without any judgement. This is a gift that you give yourself.<\/li>\n<\/ul>\n\n
<\/p>\n\n
Suggestion<\/em>:<\/p>\n\n
\n\t
Writing Exercise - Write impressions, feelings, thoughts and sensations.<\/li>\n\t
Acknowledge all feelings (including anything uncomfortable, like worry or jealousy)\u200b.<\/li>\n\t
Letter to your Body: bring mindful awareness to your body; places of tension, holding, contact, pressure, ease and softness. Write a note to your body thanking it for all that it does for you.<\/li>\n\t
Recognize your Qualities: bring to mind someone you deeply admire and write down everything you have in common with them.<\/li>\n\t
Find Connection: write down all the ways that make you feel connected to humanity.<\/li>\n\t
Treat yourself like you would treat a friend: bring to mind a difficult situation, imagine yourself as your own best friend and give yourself advice.<\/li>\n<\/ul>\n"},"library":"H5P.AdvancedText 1.1","subContentId":"822d933e-a22b-44a6-b355-f807cf15b07b","metadata":{"contentType":"Text","license":"U","title":"Untitled Text"}},"title":"Self-Compassion"},{"content":{"params":{"text":"
The self-acceptance narrative is based on the work of Daniel Coleman. He explains that in order for anyone to work through a very challenging or difficult time, we must move through five stages of acceptance. We start off by telling the story of what actually happened, and eventually move through what we learned by the experience and what we will do differently now. By the time we are at the fifth and final stage, we are capable of letting go of a lot of suffering associated with the situation, able to talk about what we learned, and how it affects our life today.<\/p>\n\n
The 5 Stages of Acceptance<\/strong><\/p>\n\n
\n\t
This is what happened\u200b<\/li>\n\t
This is what I did to survive it \u200b- validate and understand<\/li>\n\t
This has been the cost \u200b- compassion makes it safe to look at that<\/li>\n\t
This is what I learned \u200b- a new narrative of self that allows us to live with, even be proud of ourselves<\/li>\n\t
This is how I respond to life now \u200b- by being resilient going forward<\/li>\n<\/ul>\n"},"library":"H5P.AdvancedText 1.1","subContentId":"49b88baa-2b95-4a70-ac4e-ab4bf559d073","metadata":{"contentType":"Text","license":"U","title":"Untitled Text"}},"title":"Self-Acceptance"}],"hTag":"h2"}

Achieving Balance: Wellbeing

Description

samantha szcyrek