For all that I’ve received and all that I am about to receive, thank you.

Theresa B. Skaar

Gratitude…prompts to practice and incorporate are everywhere (or that’s what it feels like to me!). And sometimes, it makes me roll my eyes. If you are depressed, grieving, or just feeling low, people might tell you to write ten things that you feel grateful for…or 5 or 3, or to use a gratitude journal (or gift you a gratitude journal!), which might not feel real helpful when you are in the thick of it (ask me how I know).

Yes, there is research¹ that shows that practicing gratitude can make you feel good. However, most folks aren’t following the researched practices; it’s usually the list-making prompt, which is not always so helpful. So what I am talking about here is not about adding another item on your “to-do” list. It’s about authentic and accessible gratitude. Gratitude that feels organic and easy to incorporate into your life. First of all the mind knows when you’re BSing it, right? If you’re saying “things are great” when in reality things are feeling pretty crappy, you’re not going to believe it. That being said, gratitude with full awareness of your current experience is a powerful practice.

My daily practice

I didn’t set out to create a gratitude practice; the phrase: “For all that I’ve received and all that I am about to receive, thank you” found me, and I’ve been saying it for decades. I say these words at least once a day, sometimes multiple times. I write them in my journals; I include them in my art. I say this phrase when I’m struggling. I say it when I’m happy.

These words remind me that I have a whole heck of a lot to be thankful for in my life and to stay open for all that is coming my way. As for the “thank you,” sometimes I wonder, who am I thanking? Ultimately, it doesn’t matter who or what I am thanking; it feels right to say. This phrase has helped me shift my mood and find a deep appreciation for my life as it is now.

In recent years, I’ve added another piece to my practice. I created a stick figure to symbolize guidance, grounding, and gratitude in my life. I draw her everywhere!

If you’d like to hear more about my thoughts on gratitude and self-compassion, check out episode 9 of Creating Connection with Dr. T.

I’d love to hear from you!

Do you have a gratitude practice? Please share it in the comments! And if you don’t have a practice, what do you think? Would you like to create one? If you do, I’d love to know how it goes. Remember to take good care of yourself. This is not about adding more judgment or another “to-do” to your life. It’s a practice, not a perfect one!

1. Nagoski, E., & Amelia Nagoski, D. M. A. (2020). Burnout: The secret to unlocking the stress cycle. Ballantine Books. ↩︎