The Thankful Heart: Cultivating the Gratitude Attitude

Don't you love to be around people who demonstrate an attitude of gratitude in their lives? As the season moves towards Thanksgiving, what a perfect time to reflect on what is right and good in our relationships, and our lives as a whole. At times I think we can overfocus on what we don't have in our lives that we want, and be largely oblivious to all the blessings.

It is important to thank people for the good things they do for you. No one likes to be taken for granted. Most adults, teens, and children that I have talked with about their personal lives this last 25 years in counseling feel wildly under-appreciated and under-encouraged. Parents are aften blown away with the positive response from their teens, for example, when they start noticing what their teens are doing that they appreciate.

Being grateful with your partner is important, too. What does your partner do that makes your life easier, more secure, healthier, or more fun? Your expressed appreciation will engender more loving feelings in the relationship, and help them to feel seen by you, not like they are part of the wallpaper. If your partner adds to your life, wouldn't you want them to know it, and have them do more of the things that hit the target with you?

I always share with teens that parents respond to encouragement and gratefulness from them as well. As a parent, it means so much to get feedback from your child that the effort you put into something made a difference to them.

Expressing sincere gratefulness is using your personal power to create good. You never know what it might mean to someone else. Think about the last person to express gratefulness to you. When was that? Who was it? I bet you remember.

Gratefulness can reframe the way you look at your day, your week, and your life. When you stop to consider the other people whose lives touch yours, you can spread the gratefulness around.

Think of all the people you could express thanks to... teachers, wait staff, your parents, your children, co-workers, people who work for you, friends. Don't assume other people read your mind, because they don't.

There are numerous studies that demonstrate employee morale and retention is also greatly improved by workers feeling valued and that their efforts and contributions are acknowledged. Extend your grateful appreciation to your workplace.

In the busy whirlwind of life, slowing down to make sure the people who make your life better know how you feel is especially significant. In these days before Thanksgiving, it's a perfect time to get your heart in the right place, and voice your feelings about what others do that means the most to you. Having a grateful attitude makes you a keeper. Even if there are lots or challenges, focusing on the blessings creates more mental health and well-being.

Open your heart to expressing your gratitude and have a beautiful Thanksgiving week. Life is so fragile, don't let your appreciation go unspoken.

Being Thankful

Being thankful is such a big part of being a contented person and living a meaningful life. There are always people who have more and less than we do, but there is joy in appreciating the people and blessings in our life. People who are grateful are less depressed and less anxious.

How do we stay in a grateful place?

Don't compare yourself to others. What they have or accomplish is really irrelevant to you.

Find ways to be of service to others, whether it's through opportunities at work, in your family, your neighborhood, the community, or the world. I know a wonderful elderly man I met at my grandmother's assisted living facility who, although he's nearly 90, widowed, and has serious health issues, makes the focus of his day helping other seniors more frail than he is. Wally picks up groceries or medications for them and helps the other residents order their meals in the dining room. He is a reminder to me that there is always someone in need of our love, kindness, and support.

Express your appreciation. Be in the positive flow by letting  people who make a difference in your life know that they do.

Let the losses and disappointments you have been through let you be sensitive to the losses of others, and allow you to offer support. It feels wonderful to transcend your own pain to be softened and reach out to others who need your kindness and understanding.

Develop your spiritual side. Having a spiritual life helps us reframe our life experiences, find meaning, peace, and stay focused on what's really important in our lifetime.

Wise people realize that life has, as Rick Warren, pastor and writer of The Purpose Driven Life notes, two sides of a railroad track that are always present. One side of the track has highs, and the other has lows. Everybody always has to experience both. No situation is ever perfect or without some hope. Having this perspective keeps you grounded.

Perhaps this Thanksgiving week, it's a good opportunity to verbally express or put in writing your appreciation of the people who are loving, giving, and supportive in your life.

On Thanksgiving, it's a good time to put other distractions away and focus on family and friends. Take a stand on not making Thanksgiving day or night just another day to shop, despite the fact that more stores are staying open for the holiday.

As spiritual writer Marianne Williamson notes,"Joy is what happens when we allow ourselves to recognize how good things really are." If you really want to feel rich this Thanksgiving, stop to count all of the gifts you have which you cannot buy.

Have a happy and grateful Thanksgiving!

Giving Up Complaining: A Challenge

I ran across a fun exercise this week that challenges you to own your own behavior and be a constructive problem solver, not a whiner. Here's how it goes: for a 24 hour period this week, challenge yourself to not verbalize any complaints. Give it up entirely!

The observations you make about yourself may be very useful to you. Do you find yourself judging others? It's almost always best to stay away from judging others if you can. Are you complaining about something that can be changed or you have the power to make different? If so, make a shift that will stop the need for complaining.

I have tried this little homework assignment with several families, and we have really learned some valuable lessons together from it. Sometimes complaining becomes a bad habit. One family member whining can create an atmosphere where others join in, in a bad way.

In our families and in our relationships, we all get deaf to whining and complaining that is relentless. It's important to change what you need to, accept what you can't change, and move forward. Whining and complaining is emotionally exhausting--both for the person doing it, and everyone else who has to put up with it.

After that 24 hour complaint detox, then the next step is to make a list of everything you are grateful for. Keep the list where you can see it daily, perhaps where you get dressed in the morning. Next, hand write a letter to your partner (or the closest relationship you have) and tell them why you are grateful to have them in your life. I like the idea of mailing the letter to them with a stamp through the old-fashioned USPS, even if you live with them, for maximum impact.

Try this little exercise this week to shift your attitude. After all, attitude is everything in life, so pick a good one. The more you can become a powerful positive presence for yourself and others, the more you will enjoy your day to day life and savor the petite happinesses in life. The simple things of everyday life are where much of the joy is; don't let complaining kill the joy that is possible.

Couples: Watch out For The 4 Horsemen

Reseachers John and Julie Gottman, couples researchers and founders of the Gottman Institute in Seattle,Washington, have studied couples for decades. John Gottman runs the "Love Lab" at Seattle University, where he and his researchers are able to observe and collect data about how couples communicate, argue, do repairs, and express affection to each other. They are able to track biological feedback about each individual while they are interacting with their partner.

Gottman's research gives us some valuable information about what unhappy and happy couples do differently.

Four traits predict break-ups, and Gottman named them the four horsemen of failed relationships.They are:

1. Criticism: attacking your partner's personality

2. Contempt: putting your partner down

3. Defensiveness: not being able to take in your partner's concern, but attacking them instead

4. Stonewalling: shutting down and shutting your partner out, rather than discussing concerns

Couples who do these behaviors, in certain combinations, are more likely to head towards divorce or a break-up. All couples do these behaviors at times, but developing your skills for listening to your partner, not just reacting and getting defensive, can really turn things around.

A good couples therapist can teach you how to fight fairly, stay respectful of each other, listen more fully, and frame requests appropriately so you can be successful. For example, I ask couples not to frame concerns with "you always" or "you never." Those starting points trigger a cascade of negatives from your partner, and don't help you find win-win solutions. Being a couple takes teamwork.

What about some good news? Happier couples tend to be more positive in their interactions, with a ratio of 20 to 1 positive to negative comments in normal interactions, and 5 to 1 when arguing. Try to increase the positive, encouraging, and supportive comments you make to your partner. Point out what you like about what they do. Researcher Terri Orbuch with the Early Years of Marriage Project at the University of Michigan found something similar, that 67% of happy couples report that their partner often makes them feel good about themselves, while only 27% of unhappy couples reported the same.

Doing pleasureable activities together helps couples enjoy each other more. The most common cause of divorce is "growing apart," not infidelity or domestic abuse. Working on the soft side of your relationship, including positive conversations, mutual encouragement, shared pleasureable time together, expressing appreciation specifically, and staying connected physically are the real glue in a happy marriage.

Hope Springs: Don't Ignore Your Partner

I had the pleasure of seeing the new film Hope Springs recently. I saw it with the perfect audience for this film, lots of bright seniors at a late afternoon matinee in Santa Barbara, California. They laughed continuously at all the truths packed in that movie about long-time committed relationships, and what happens if nobody's paying attention to the relationship. Basically, continental drift has occurred between the movie's lead characters, Meryl Streep and Tommy Lee Jones.  Meryl is desperately unhappy and enrolls them in week-long intensive couples’ counseling a few states away with therapist Steve Carrell. What follows is funny, true, and touching.

I won't spoil the ending for you, but I thought I'd highlight a few of the universal relationship principles the movie explores. Here are some:

1.      Don't ignore your partner. They are not a potted plant. They are a living, breathing person that needs to have your attention, love, and listening ear.

2.      When couples drift apart, there is often (although not always) a part of that distance that each partner contributed to.

3.      In relationships, you sometimes need to decide if you want to be right, or you want to be happy. Choose peace if and when you can.

4.      Physical intimacy is like glue that contributes to a couple being closer. We all need to touch and be touched. We need to be open-minded and expressive about what we want, and how we like to be touched and courted, even by a long-term partner. Don't assume you know what your partner wants. Ask them! People usually change and evolve over time. Try to keep the intimacy thread going.

5.      Couples need some of their own activities, identity, and time apart. It's refreshing, and when you get back together you have more to bring to each other. Couples who are always together can emotionally suffocate each other.

6.      Take warning if your partner is very unhappy. The worst kind of loneliness can occur when you are in a relationship and yet feel the other person doesn't truly try to understand you or meet your needs. A number of my patients have told me over the years that they find this worse than being alone. Don't ignore this red flag and then act surprised when your beloved departs.

7.      Express appreciation that you feel for your partner. Nobody I know likes to be taken for granted.

8.      We're not getting any younger. Don't miss opportunities to join your partner in some fun activity or snuggle together. You really don't want to regret later that you didn't lean fully into your relationship.

9.      Fight for the best relationship you can have with each other. Be open to reading something new, or seeing a couples’ therapist together to have them help you break the impasse and get things going in the right direction. Tommy Lee Jones is not a happy camper about Meryl dragging him into doing couples’ counseling, but he is a better, more open man from the work they do with therapist Steve Carrell. I compare opening up in counseling being like the bear that gets a thorn stuck in his paw, and it is sore, but the bear's afraid to go to the thorn removing expert. The bear has to go through the hurt of the thorn coming out in order to heal. So do people.

10.  Don't give up easily. It's amazing the transformations I've seen in couples in relatively a short time as I have worked with them these last 20 years. Couples can go through tremendous disconnection and come back through it to a new renaissance in their relationship. Even when couples can't find their way back to each other, as sometimes happens, I think there is some peace of mind in knowing you did everything in your power to try to grow through the pain.

11.  Don't be an old grump. Remember Dr. Phil's classic line, "How much fun are YOU to live with?"

12.  Separate bedrooms are usually not a good idea. If you snore so that it disturbs your partner, be a responsible partner and see you doctor to determine if you need a sleep study to check for sleep apnea.

13.  Don't be like a memory foam pillow, and hold on to every dent. Try your best to work through things and then let them go.

14.  Don't give lousy, practical gifts to your partner, like appliances. Not romantic. At all. Ever. Am I clear on this one? Nothing says I've given up like lousy gifts, or forgetting anniversaries.

15.  Change things up a little from time to time. It will help keep things fresh.

Hope Springs? It's a good one to see. Meryl Streep was terrific, as usual. Tommy Lee Jones' character strikes a balance between angry and hurt. Steve Carrell made a pretty good therapist- sincere and direct. (Except, with Steve, I kept waiting for his sense of humor to pop out, but he plays this one straight.) It's interesting to watch the way the device of showing the couples’ therapy sessions, and the homework assignments they struggle with, move the development of the characters and their relationship forward.

Appreciating Your Partner

Today, take a moment to reflect on what you appreciate about your partner. Often we take our partner for granted, or perseverate about their shortcomings. It is so much better to think of your love relationship as a living, dynamic thing and that you are never in a steady state with each other. You are either growing closer together, or drifting further apart at any particular time. what wonderful things can happen when you take complete responsibility for making your partner feel loved and appreciated.

Here are some suggestions to get you going:

Reveal what makes you feel loved to your partner.
Lavish specific praise on your partner for the kindnesses they show you and how they brighten your life.
Be emotionally brave, honest,and let yourself be vulnerable.
Ask for what you need from your partner.
Criticize only in private.
Surprise each other often in little ways that say ,"I thought of you".
(Doing the unexpected can keep your love alive.)
Kiss often.
Say "I love you".
Say "thank you" and "please".
Listen to the meaning behind the words.
Offer to help as needed.
Develop empathy for your partners' point of view.
Share your dreams.
Talk about your fears.
Create your own special traditions as a couple that mean something to the two of you.
Honor one another in front of friends, family,and strangers.
If you have a complaint about the relationship, speak directly with your partner, never to others.
Negotiate the housework and other mundane tasks.
Cultivate romance.
Hug and kiss hello and goodbye.
Schedule time to be alone together.
When you fight, be specific, and ask for what you want in the future, or next time.
Apologize.
Hold hands.
Celebrate the special qualities about your partner that attracted you in the beginning.
Play together.
Have high energy fun together as often as possible.
Forgive one another.
Keep your word.
Love yourself. Believe you deserve to be treated well.
Be faithful and protect the relationship from harm.
Trust.
Make plans for the future together.
Talk about your coutship.
Make your relationship your priority.

Follow these instuctions, and your partner should feel well loved and appreciated, and you maintain your investment in being a part of something wonderful that lasts!