Tag: quality of life

  • Why gratitude matters

    Why gratitude matters

    Why gratitude matters

    Improving your quality of life

    What is gratitude, and does it really matter?

    What is gratitude?

    Meaningful gratitude, the kind that can actually enhance our quality of life, is more than saying please and thank you. It’s more than a rote recitation of things we should appreciate. And it’s more than routinely entering something in a gratitude diary.

    Of course, all of these things are aspects of gratitude. However, if we genuinely want to understand and get the most from practising gratitude, we need to appreciate its nuances, depth, and impact.

    Gratitude, in this light, is part of a positive attitude where we’re intentionally and consciously present to our lives. In this state we may notice, for example, how our bodies function, what nature is capable of, how the sun warms our skin, the miracle of birth, and the inevitability of death.

    Gratitude is not blind optimism. It’s the choice to be pragmatic, noticing the ups and downs, and striking a balance that favours possibilities rather than limitations.

    Why does gratitude matter?

    Diana Brecher, EdD, a clinical psychologist at Toronto Metropolitan University, works in the area of positive psychology. She trains students, faculty, and staff in resilience―and gratitude is a key component.

    Does gratitude practice have a scientific basis?

    Brecher says that gratitude can support resilience and an increased sense of well-being. She notes that well-accepted research as far back as 2005 has shown the effect and lasting impact of interventions aimed at increasing individual happiness.

    In the 2005 study, five exercises to promote happiness (two specifically focused on gratitude) were administered over the course of a week. Impact was assessed immediately post test, at one week, one month, and six months. The exercise with the greatest impact of all five at the six-month post-test mark was focused on gratitude.

    Gratitude practices

    Some easy and effective gratitude practices include the following:

    Write a gratitude letter

    • Think of someone who had a positive influence in your life.
    • Consider the deeper impact of this influence and what this says about who they are and how they’re living their lives.
    • Write these thoughts down and share directly with the person if possible; if not, share with someone connected who can understand.

    Savour awe

    • Notice when you experience awe and learn to seek these experiences out. This may be anything from soulful music to old-growth forests or a meteor shower.
    • Take in this experience with all of your senses so that you can remember it, recall it, and share it.
    • Intentionally share an experience of awe, including all of the sensory information as well as how you felt.

    Now, take a leap of faith and try something. It’s up to you to decide where you will focus. And it begins with an action.

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Give yourself a financial health checkup

    Give yourself a financial health checkup

    How to improve your financial fitness

    If your bank balance isn’t trending in the right direction, or if you just want to bump it up a notch, you’re probably due for a financial health checkup. Here’s your road map to a healthier financial future.

    More than just money

    Getting a handle on your financial well-being does a lot more than boost your bottom line: it inevitably spills over into your physical and mental well-being. A reduction in stress related to financial issues leads to better sleep, increased energy, improved relationships, and stronger mental and emotional health.

    Where to start

    Steve Bridge, an Advice-Only certified financial planner, says one way to take the pulse of your financial health is to track your net worth monthly for a year, then moving toward quarterly and then semi-annual tracking. Your net worth is your assets (everything you own) minus your liabilities (everything you owe).

    “If your net worth is trending upward, you’re on the right track,” says Bridge. And if it’s not, you should find out why. This often comes down to simply making more or spending less, says Bridge. It also helps to craft a forward-looking budget.

    “Expense tracking is great, but it looks backward,” says Bridge. To make a forward-looking budget, you’ll want to open multiple free savings accounts for specific purposes, including travel, clothes/gifts, house expenditures, and so on. Put money in each of these categories monthly. Spend whatever is in the designated category’s account, but no more than that, says Bridge. That way, you’re never going into debt to buy anything.

    Inquire about your investments

    Check your investments once or twice a year. They should be the same or better than the relevant benchmark, says Bridge. If your investments are trailing those relevant benchmarks, ask your investment advisor why.

    According to Bridge, it’s also important to ask about the fees you’re paying on your investments, as they can have a major impact on long-term wealth. Everyone pays fees, says Bridge. However, these fees are often hidden. You should be paying less than 1 percent in investment fees.

    Don’t hesitate to ask your investment advisor questions. “No one cares more about your money than you do,” says Bridge. “If anyone makes you feel dumb when asking your questions, take your money elsewhere.”

    Managing your mental health in the meantime

    What should you do when there’s no quick fix to your financial stress? Amanda Kruger, a licensed professional counselor specializing in financial trauma and working through money stress, offers these suggestions.

    1. Make a plan and follow through with it. For instance, make a debt repayment plan or a plan for how to prioritize your money.
    2. Keep in mind that money is a renewable resource. There’s always money out there, and you’re fully capable of making more of it.
    3. Remember your self-worth is not equivalent to your net worth.

    By Carimé Lane