Ways to Practice Positivity.

Question

Description

Directions

In an effort to practice positivity in our lives, choose one of the following exercises to complete towards your portfolio.

Upon completion, write a minimum ½-page summary.  The summary will name and explain the choice, what you did to complete it, your thoughts/feelings about it and the benefit you think you gained from it.

When submitting this assignment, include the summary and the actual product of the exercise choice you completed.

Exercise Choices

1. Gratitude Journal

One of the simplest yet most effective exercises in positive psychology is a: https://positivepsychology.com/gratitude-journal/

Evidence has shown that developing gratitude for the things in your life that you may otherwise take for granted, can have a big impact on your outlook and satisfaction with your life (Davis et al., 2016; Sheldon & Lyubomirsky, 2006).

The practice of keeping a gratitude journal is quite simple and easy to do and boosts positive emotions.

Get a notebook or journal that you can dedicate to this practice every day.

Every night before bed, write down three things that you were grateful for that day.

Alternatively, you can write down five things that you were grateful for on a weekly basis.

Think of particular details from the day or week, rather than something broad or non-specific (i.e., “the warm sunshine coming through the window this afternoon” rather than “the weather”).

This choice is a one-week journal.  Separate each day in an orderly way while logging.

2. Self-Esteem Journal

The self-esteem journal is another straightforward but effective exercise for clients suffering from feelings of low self-worth.

The list of prompts below provides a template for each day of the week.  Choose a minimum of three to answer each day for one week

Something I did well today…

Today I had fun when…

I felt proud when…

Today I accomplished…

I had a positive experience with…

Something I did for someone…

This is a one-week exercise that you will neatly log every day.  Separate and head each day.

3. Mindfulness Meditation

Mindfulness Meditation can be an excellent tool to fight anxiety, depression, and other negative emotions, making it a perfect tool for daily use.

Follow these steps to guide you through a mini-mindfulness meditation:

Sit in a comfortable position with a dignified but relaxed posture and their eyes closed. Turn off “autopilot” and turn on deeper awareness of where you are, what you are doing, and what you are thinking.

Become aware of your breath. Take several breaths without trying to manipulate or change your breathing; instead, be aware of how it feels as you inhale air through the nostrils or mouth and into the lungs, as you hold the air for a brief moment, and as they exhale the air again. Direct your attention to how your chest feels as it rises and falls, how your belly feels as it expands and contracts, and how the rest of your body feels as you simply breathe.

Let your awareness expand. Now, you can extend your focus beyond your breath to the whole body.

Pay attention to how your body feels, including any tightness or soreness that may be settled into your muscles. Be present with this awareness for a minute or two, and then open your eyes and continue with the session or with your day when you are ready.

This may be difficult to do alone.  If you are having trouble, go to YouTube and search “mindful meditation.”  There you can find guided meditations that will walk you through the process.

If you choose this exercise, it is expected that you keep a log of when you do the meditation and for how long.

Write a paragraph about the experience each time you do it. Address how it went, what problems you may have had, if you felt more relaxed afterward, how is your mental outlook and physical body feeling/doing afterward?

Anything else you noticed about the sitting.

This is a one week practice. DO NOT fake your entries by doing them all in one night.  This defeats the whole process.  Record your log and reflection after each setting.