20 Dec
For Parents, For Teens, Relationships, Teen Joy

5 Holiday Mindfulness Tips for Teens

5 Holiday Mindfulness Tips for Teens

It’s the most wonderful time of the year!

 … Except that it is also a time that comes with a long list of things to do: presents to buy, recipes to perfect, family relationships and social commitments to navigate, creating a welcoming and festive home, and covid considerations as well. Even writing this list I am reminding myself of all the things I have yet to do before Christmas arrives!

I don’t know about you, but for myself, these high expectations and competing demands can cause stress. This stress comes from originally setting good intentions for the holiday season to be full of warmth, meaningful connections, and elevated spirits. However, things can get warped when you lose sight of what you find truly important.

Ironically, becoming stressed is completely counterproductive to these original intentions of presence and connection.

 

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Photo by Canva

With this in mind, here are five points of reflection for you and your family this holiday season:

1. Mindfulness Over the Holidays: Determine Your Priorities

What is important to you this holiday season? Recognizing the key points of the holiday can shift your focus away from things on your to-do list that aren’t a priority.

Here are some priorities that come to my mind or have been shared from clients:

  • Spending time with family and loved ones is more important than the setting.
  • Gift giving is a form of love during the holidays.
  • Hosting a family dinner and perfecting a new recipe is a source of holiday joy.
  • Slowing down for self-care is important over the holidays.
  • The holidays are a time to try new things and go on an adventure!

Whatever your priority is this season, know what it is for yourself and focus on that the most.

Photo by Canva

2. Mindfulness Over the Holidays: Set Boundaries

Setting self-care boundaries is essential, especially during a busy season like Christmas where there are numerous events, opportunities, and expectations.

Take a moment to check in with yourself to make informed decisions about what is best for you and your loved ones. If you are “running on empty” and finding yourself stressed, tired, or easily frustrated, maybe the best choice is to sit one of the social engagements out and spend some time “filling up your tank”.

Think of a few strategies that work best for you when you are feeling stressed, whether that be time with others, time alone, a specific activity, exercise, etc. Whatever destressing looks like for you, go for it!

It can also be helpful to have a discussion around holiday expectations and preventing stress with your family.

 

Photo by istock

3. Mindfulness Over the Holidays: Watch Your Thoughts

Thoughts can be tricky and can easily affect your feelings and behaviours if you are not mindful of them.

Some thoughts I’ve heard come up over the holidays that won’t necessarily serve you include: thinking that the house needs to be spotless, food needs to be extravagant, every social event must be attended, or that every loved one should get an individualized, thoughtful gift so they know how much they are love, etc. These are thoughts that can cause stress for the whole family over the holidays!

Notice the word choice in these statements – needs, must, should, every, everyone – words like these lead to black-and-white thinking and can place a lot of pressure on a person. 

While none of these are bad things to want, you can change your thought process by altering your statements around these words. Some examples: “it would be nice if…” or, “I will try my best, but what I really value here is connection over cleanliness”.

This small shift can do wonders in reducing the stress experienced from high expectations.

Your teen daughter can learn how to shift her thoughts in presence, too. Our team has written a blog article on it for your pleasure here.

Photo by Canva

4. Mindfulness Over the Holidays: Be Open to Different Ways of Doing Things

Just because something has always been a certain way does not mean it needs to continue to be that way.

If there are aspects of the holiday season that are causing you stress, consider other ways of doing things. Maybe that looks like a gift exchange or going to an event instead of buying gifts for each family member. Perhaps it looks like a potluck or ordering in instead of one or two people feeling pressure to host a big meal.

The sky is the limit!!

Better yet – what ideas do your kids or partner have for changing the routine? What a great family discussion!

 

Photo by Canva

5. Mindfulness Over the Holidays: Be Present

Once you know your priorities, have healthy boundaries, and are intentional with the time you do have, it becomes easier to be present in whatever relationship or activity you are engaged in.

Worrying about whether or not everything will be perfect on Christmas day or meet everyone’s expectations will not have a significant impact on the outcome and will only drain your energy.

Let tomorrow worry about itself and try to find those silver linings in the moment.

 If you have a teen that struggles with anxiety over the holidays (perhaps perfectionism) and/or depression, you can download our free Anxiety Toolkit for Parents Raising Teens. It comes with 10 tools you can immediately begin implementing for your family this holiday season, as well as a series of mini webinars.

Our gift to you!

 

Photo by Canva

And don’t forget that it is OK to need some extra support, at any time of the year. I offer therapy for teens and young adults, creating lifelong strategies to get through anxious times. You can find my availability and booking link here:

 

Book an Appointment

From all of us here at Pyramid Psychology, we wish you a happy holiday season!

Email us with any questions, any time: info@pyramidpsychology.com

Love,

Jessa

 

Jessa

Jessa is a provisional psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults she connects with. If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

24 Jan
For Parents, For Teens

6 Teen Motivation Tips When You Have Big Goals

Teen motivation is something that comes up often in the work I do, because I am often supporting teen clients with goal planning.

While it’s easy to chalk up lack of motivation to laziness, there’s much more to it.

When you are feeling unmotivated, a good place to start is exploring why you are feeling that way.

For example, your attendance may have gone down because you’re feeling unmotivated to attend school when there’s other factors contributing to this. Once we have identified the root of “lack of motivation”, it’s time to work towards some solutions, which is more fun than it sounds!

After being in school myself for several years, I’ve had lots of opportunities to develop my own strategies. I have included some of these for you below!

Photo by Canva

Teen Motivation Goal Tip #1: Develop Small and Clearly Defined Goals

Accomplishing goals feels much more manageable when they are broken down into smaller ones. 

Personal Tip: Make note of the goals in a way that works best for you. As much as I love finding a new day planner or agenda, the convenience of creating a to do list on my phone works best for me. My phone is always close by if I need to add to or check something off my list. 

Teen Motivation Goal Tip #2: Get Organized

With a busy schedule, it can be easy to forget even the most important things. Add any important due dates to your paper or online calendar, so you do not forget.
Personal Tip: When I have an assignment due, I add “alerts” into my calendar app. To really be sure I don’t forget, I’ll add 2 alerts including a day before the assignment is due, so I can start if I have not already. The second alert to reminds me to submit the assignment, so it is not late.

 

Photo by Canva

Teen Motivation Goal Tip #3: Set The Environment

Create a space that encourages you to accomplish your goals. You can look around the house for things to add to or repurpose for your space. This is one of my favourite ways to get motivated because it allows me to get creative and personalize my environment!

Personal Tip: If I have a big assignment, I make sure my surroundings aren’t cluttered before I start because it can be incredibly distracting for me. It also checks something else off my life – chores ☺

Photo by Canva

Teen Motivation Goal Tip #4: Lean on Others 

Keep others informed of any big goals you have or ones you find particularly challenging. Support systems are there for that reason!
Let the people in your support circle know what support looks like for you. This can ensure that support comes in the way that’s most helpful for you. This could be asking a parent to provide gentle reminders or completing goals with friends who are working on similar things.

It is okay to need outside support as well – sometimes your immediate circle may not be quite the right people for the motivation you need. I am offering 1:1 support specifically for teens, at a lower rate. You can book an appointment with me HERE.

Photo by Canva

Teen Motivation Goal Tip #5: Reward and Recharge!

It feels good to check things off your list, but life is all about balance. Be kind to yourself and give yourself credit when you’ve accomplished your goals, no matter how small.

Remember that you need to consistently integrate activities into your life that recharge your internal batter. 

Personal Tip: What recharges your battery is personal to you, but a personal favorite of mine is listening to my favorite songs, especially 90s/2000s pop ☺ 

Photo by Canva

Teen Motivation Goal Tip #6: Revisit Your Goals

Life can get really busy and sometimes it can cause you to forget your goals or why they’re important to you. Revisiting your WHY behind your goals can kickstart your motivation. It also serves as an opportunity to try out new strategies if you find that others aren’t working anymore. 

Personal Tip: Ask a friend what works for them! 

You aren’t alone in your struggles! One of the biggest sources of motivation buzzkill I’ve come across with teens I work with, especially when it comes to school, is falling behind. When homework and extracurricular activities pile up and get overwhelming to manage, your stress levels rise. This is when avoidance kicks in and it becomes easier to not do anything at all because it seems impossible to know where to start.

Following the tips above can help you not get to this point… If you do get there, though, these tips will allow you to let the people around you know how you feel! The weight of expectations can feel much lighter when there’s others to help you carry it.

Getting an outside perspective can often be helpful when you feel like you’re drowning in your struggles to keep motivated. Therapy is one source of support that can guide you to your own strategies, and provide some of that outside perspective. You can book me in here:

BOOK TEEN THERAPY

Before I let you go, I also encourage you to check out The Happiness Pill Program – this is a 4-month program designed to support you AND your parents to keep you moving towards the life you want for yourself, full of motivation and joy. Take a look here:

The Happiness Pill Program

 

Hi there! My name is Ally and I am a MA student therapist working with teens, parents, and young adults in Calgary, Alberta. I am passionate about helping others and one of the greatest honours of my life is being able to listen and hold space for other people’s stories. 

 When I am not working, I enjoy listening to music, spending time with family and friends, hiking, and indoor cycling. I love exploring new places with some of my favourites being Costa Rica, Nicaragua, Spain, Iceland, as well as Vancouver Island. 

 Calgary is home, but I will take any opportunity to travel!

17 Jan
Emotions, For Parents, For Teens, Teen Joy

Building Teen Grit & Motivation

Our team here Pyramid Psychology has noticed an increase in the teens and parents we work with struggling with Teen Grit & Motivation – so we are covering it on our socials, blogs, and live videos for all of January!

Photo by Canva

Photo by Canva

There is a lot of overlap between teen grit and motivation, with both concepts referring to a complex process that starts and maintains goal-oriented actions. Despite the similarities, there are noteworthy differences: 

Motivation – can come from internal or external sources, be directed at small or large goals. It is also more likely to fluctuate. 

Grit – refers to the perseverance and passion to achieve long-term goals. In this context, passion does not necessarily mean being swept up in strong emotions but rather knowing what is meaningful to you – the spark that provides a sense of purpose.

Think of motivation as the daily weather, and grit is the climate.

Daily motivation is something you can handle on the spot, with the various tools and resources out there,  including our blog article: 5 Ways to Increase Teen Motivation https://pyramidpsychology.com/teen-motivation-5-ways-to-increase-teen-motivation/ .

To ensure the overall is going well, regular check-ins and support from external sources can be really helpful for your teen – therapy is one way to get this support. You can meet our team, and book a free 20-minute consultation HERE.

Angela Duckworth is a leading psychologist in grit, and defines it in the following quote:

“Grit is passion and perseverance for long-term goals. 

One way to think about grit is to consider what grit isn’t. 

Grit isn’t talent. Grit isn’t luck. Grit isn’t how intensely, for the moment, you want something. 

Instead, grit is about having what some researchers call an “ultimate concern”–a goal you care about so much that it organizes and gives meaning to almost everything you do. And grit is holding steadfast to that goal. Even when you fall down. Even when you screw up. Even when progress toward that goal is halting or slow. 

Talent and luck matter to success. But talent and luck are no guarantee of grit. And in the very long run, I think grit may matter at least as much, if not more.” 

In other words, grit takes your teen’s values into consideration – what matters so much to them in this life that they are willing to stick to it even when things get tough? What is it that gives them a sense of purpose and meaning?

Photo by Canva

(Values can be hard to identify. If you would like to know more check out this values list (List of Values – Steve Pavlina) or consider booking a session with one of the Psychologists on our team HERE.

Because grit is based on your teen’s values, it is less swayed by factors like feelings or setbacks. Instead, it is an ongoing process of choices to make moves (no matter how small!) toward the life they want to live.

Grit is a complex, long-term process that is made up of countless small decisions.

While some teens may be naturally “grittier”, grit is a quality that can also be cultivated.

Here are some questions your teen can ask themselves, if grit is something they want to cultivate more of in their life:

Cultivating Teen Grit: What do they want the most for their life?

Have your teen take some time to be intentional and reflect on this question, whether that be through journaling, meditation, discussion, or paying attention to their own thoughts. You can join them, too!

Photo by Canva

Cultivating Teen Grit: What is a small, next step that you can take to reach your long-term goal or end state?

It can be easy to get lost in questions of where to start or how to achieve a large goal – think of ONE small thing you can do today, instead of looking at your whole to-do list.

Photo by Canva

Cultivating Teen Grit: What is your inner voice telling you?

Is it a helpful, hopeful voice, or a negative, judgmental one? If you’re struggling with your thoughts, our blog on Thought Distortions HERE has some helpful ways to re-energize your thinking.

Cultivating Teen Grit: How do you view failure?

A quote by Denis Waitley says:

“Failure should be our teacher, not our undertaker. Failure is delay, not defeat. It is a temporary detour, not a dead end. Failure is something we can avoid only by saying nothing, doing nothing, and being nothing.”

One last thing I’ll share is a question for YOU to ponder as a parent – “what can I do to model motivation for my teen?”

Lack of motivation, if it goes on too long, can often express itself as anxiety or depression. With our FREE Anxiety Toolkit for Parents Raising Teen Girls, you will receive 10 tools you can begin implementing TODAY to support your teen through this. Download your free copy here:

Tool Kit

I am always a call away as an external resource for your teen – gaining a new perspective with someone on the outside can go a long way to building a life of grit and success for your teen. You can book a free 20-minute consultation with me here:

Book a Free 20 Minute Consultation with Jessa

Email us with any questions, any time: info@pyramidpsychology.com

Love,

Jessa

 

Jessa

Jessa is a provisional psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults she connects with. If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

13 Dec
For Parents, For Teens, Relationships, Teen Joy

Holiday Stress & Presence for Families

It’s the most wonderful time of the year!

 … Except that it is also a time that comes with a long list of things to do: presents to buy, recipes to perfect, family relationships and social commitments to navigate, creating a welcoming and festive home, and covid considerations as well. Even writing this list I am reminding myself of all the things I have yet to do before Christmas arrives!

I don’t know about you, but for myself, these high expectations and competing demands can cause stress. This stress comes from originally setting good intentions for the holiday season to be full of warmth, meaningful connections, and elevated spirits. However, things can get warped when you lose sight of what you find truly important.

Ironically, becoming stressed is completely counterproductive to these original intentions of presence and connection.

 

Photo by Canva

With this in mind, here are five points of reflection for you and your family this holiday season:

1. Mindfulness Over the Holidays: Determine Your Priorities

What is important to you this holiday season? Recognizing the key points of the holiday can shift your focus away from things on your to-do list that aren’t a priority.

Here are some priorities that come to my mind or have been shared from clients:

  • Spending time with family and loved ones is more important than the setting.
  • Gift giving is a form of love during the holidays.
  • Hosting a family dinner and perfecting a new recipe is a source of holiday joy.
  • Slowing down for self-care is important over the holidays.
  • The holidays are a time to try new things and go on an adventure!

Whatever your priority is this season, know what it is for yourself and focus on that the most.

Photo by Canva

2. Mindfulness Over the Holidays: Set Boundaries

Setting self-care boundaries is essential, especially during a busy season like Christmas where there are numerous events, opportunities, and expectations.

Take a moment to check in with yourself to make informed decisions about what is best for you and your loved ones. If you are “running on empty” and finding yourself stressed, tired, or easily frustrated, maybe the best choice is to sit one of the social engagements out and spend some time “filling up your tank”.

Think of a few strategies that work best for you when you are feeling stressed, whether that be time with others, time alone, a specific activity, exercise, etc. Whatever destressing looks like for you, go for it!

It can also be helpful to have a discussion around holiday expectations and preventing stress with your family.

 

Photo by istock

3. Mindfulness Over the Holidays: Watch Your Thoughts

Thoughts can be tricky and can easily affect your feelings and behaviours if you are not mindful of them.

Some thoughts I’ve heard come up over the holidays that won’t necessarily serve you include: thinking that the house needs to be spotless, food needs to be extravagant, every social event must be attended, or that every loved one should get an individualized, thoughtful gift so they know how much they are love, etc. These are thoughts that can cause stress for the whole family over the holidays!

Notice the word choice in these statements – needs, must, should, every, everyone – words like these lead to black-and-white thinking and can place a lot of pressure on a person. 

While none of these are bad things to want, you can change your thought process by altering your statements around these words. Some examples: “it would be nice if…” or, “I will try my best, but what I really value here is connection over cleanliness”.

This small shift can do wonders in reducing the stress experienced from high expectations.

Your teen daughter can learn how to shift her thoughts in presence, too. Our team has written a blog article on it for your pleasure here.

Photo by Canva

4. Mindfulness Over the Holidays: Be Open to Different Ways of Doing Things

Just because something has always been a certain way does not mean it needs to continue to be that way.

If there are aspects of the holiday season that are causing you stress, consider other ways of doing things. Maybe that looks like a gift exchange or going to an event instead of buying gifts for each family member. Perhaps it looks like a potluck or ordering in instead of one or two people feeling pressure to host a big meal.

The sky is the limit!!

Better yet – what ideas do your kids or partner have for changing the routine? What a great family discussion!

 

Photo by Canva

5. Mindfulness Over the Holidays: Be Present

Once you know your priorities, have healthy boundaries, and are intentional with the time you do have, it becomes easier to be present in whatever relationship or activity you are engaged in.

Worrying about whether or not everything will be perfect on Christmas day or meet everyone’s expectations will not have a significant impact on the outcome and will only drain your energy.

Let tomorrow worry about itself and try to find those silver linings in the moment.

 If you have a teen that struggles with anxiety over the holidays (perhaps perfectionism) and/or depression, you can download our free Anxiety Toolkit for Parents Raising Teens. It comes with 10 tools you can immediately begin implementing for your family this holiday season, as well as a series of mini webinars.

Our gift to you!

 

Photo by Canva

And don’t forget that it is OK to need some extra support, at any time of the year. I offer therapy for teens and young adults, creating lifelong strategies to get through anxious times. You can find my availability and booking link here:

 

Book an Appointment

From all of us here at Pyramid Psychology, we wish you a happy holiday season!

Email us with any questions, any time: info@pyramidpsychology.com

Love,

Jessa

 

Jessa

Jessa is a provisional psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults she connects with. If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

Pyramid Psychology
15 Nov
Emotions, For Parents, For Teens, Relationships, Teen Joy

Teen Happiness: The Science Behind Gratitude

Teen Happiness: The Science Behind Gratitude…. And Ways to Cultivate It! Gratitude is a term that has increased in popularity in recent years. Most of us have heard that gratitude is good, that we should practice it, and cultivate it … but what exactly is gratitude? How does teen gratitude relate to their happiness?

 

 

Teen Happiness: The Science Behind Gratitude

Photo by Canva

Gratitude is the quality of being thankful, or a frame of mind that encourages us to pause, acknowledge, and reflect on the good things in life. Many of these good things can easily be taken for granted, whether that be other people, the ability to move and breathe, experiencing the five senses, or even having new opportunities and challenges in the future. Teen gratitude puts the brakes on autopilot mode and invites us to be present and appreciative.

With the growing interest in gratitude, researchers have delved into what the actual benefits of gratitude are. The benefits can be broken down into three categories: psychological, physical health, and relational.

Teen Happiness: The Science Behind Gratitude

Photo by Canva

Teen Gratitude – Psychological Benefits

Research consistently shows that individuals with higher levels of gratitude are happier, have higher self-esteem and improved overall well-being. They tend to have greater optimism and hope for the future.

Gratitude also serves as a buffer for negative psychological experiences, as those high in gratitude are also less likely to struggle with depression, anxiety, and suicidal thoughts.

Teen Gratitude – Physical Health Benefits

Peaceful and happy teen

Photo by Canva

In terms of physical health benefits, people who practise gratitude tend to have lower blood pressure and are at a lower risk for burn-out. Improved sleep is an additional benefit correlated with gratitude.

Gratitude also changes the brain itself, with new neural networks developing and strengthening the more that gratitude is practised. The neurotransmitters dopamine and serotonin, typically associated with “feeling good”, are also released when gratitude is practised.

Teen Gratitude – Relational Benefits

The benefits of gratitude can extend beyond the grateful person and into their relationships. Expressing gratitude to others strengthens relationships and builds trust and connection. Even if gratitude is not verbally expressed, being grateful tends to increase social support and reduce feelings of loneliness.

The science is clear that there is a range of psychological, physical, and relational health benefits to gratitude, and the research is only growing. While there are numerous ways to cultivate gratitude, finding a way that works for you, your teen daughter, or your family is best.

Happy mother and Teen daughter

Photo by Canva

Check out this PDF for ideas on how to boost your gratitude:

To begin creating gratitude in your teen daughter’s life today, download this free PDF: 10 Ways to Boost Gratitude (for Teens)

✅ Download ‘10 Ways to Boost Gratitude for Teens’ Here

 

I hope these ideas give you a place to start cultivating your own gratitude for you and your teen daughter! Don’t forget to check out The Happiness Pill Program – it’s designed to support you AND your teen daughter through the journey of happiness – giving you the tools to help your daughter find her joy, and your daughter the confidence to step out of anxiety and depression into happiness.

You can also download your FREE Anxiety & Depression Toolkit for Parents along with our mini webinars, all free and delivered straight to your inbox! Download your copy here: 

✅ Download Free Anxiety & Depression Toolkit Here

Email us with any questions, any time: info@pyramidpsychology.com

Love,

Jessa

 

Jessa

Jessa is a provisional psychologist living and servicing teens and young adults in Calgary, Alberta.

Jessa is passionate about helping people become the best version of themselves and is continually learning how to best support her clients. She has experience with acceptance and commitment therapy (ACT) and cognitive behavioural therapy (CBT), but most importantly she emphasizes the therapeutic relationship.

A safe, authentic relationship is key for therapy to work. Jessa prioritizes compassion and nonjudgmental curiosity. Together, she can find out what matters most to you and how to get there.

If you think Jessa may be a good match for you, please feel free to reach out and set up a free consult or book a session. She is looking forward to hearing from you!

Once a month, she writes a blog article in response to issues she hears from the parents, teens and young adults she connects with. If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.

21 Feb
Emotions, For Parents, For Teens, Teen Joy

How Much Do You Know About Gratitude? And Why You Should Care

Photo by Rosie Kerr on Unsplash

It can be so easy to find things to complain about, to want more, to be unhappy or unsatisfied with life and how things are going. Our brains are wired to find the negative first as a way of surviving. This is great if you are in danger or if you need to take action to save yourself. It’s not so great if you want to experience emotions that help you feel more connected, happy, joyful, calm, and loved.

What is gratitude anyways? Gratitude is an emotion and an attitude. Gratitude is the feeling of being thankful and in appreciation. You might be grateful for tangible things you have like friends, family, a phone, clothes you like, the sport you play, the ability to sing, etc. You may be grateful for intangible things like love, peace, memories, quiet moments, laughter etc.

Gratitude can be a game changer for your mental health. Researchers have found that a daily gratitude practice can increase mood, optimism, and overall pleasant feelings (like happiness).

Photo by Lucas George Wendt on Unsplash

As a teen, practicing gratitude has a lot of benefits. Here are just a few: 
​

  • Gratitude Causes a Good Mood: focusing on the things you appreciate and are thankful for increases happiness and decreases stress, which will definitely put you to be in a better mood. To learn more about moods, check out by blog article: The Miracle of Teen Feelings.
  • Gratitude Promotes Empathy: when you are feeling grateful and thankful for others it’s almost impossible to not care about them and their well-being. This grows your empathy, meaning your ability to put yourself in someone else’s shoes and to care about and want to understand them.
  • Gratitude Connects: thinking about and sharing the things and people you appreciate can increase your sense of connection and love to others. This is really good for friendships and social bonds with loved ones.
  • Gratitude is Flexible: being in appreciation can be done in so many different ways. It can be a thank you note, thanking someone in your head, being grateful for a past experience or something coming up, writing it down, an act of kindness, saying something you appreciate out loud, etc.
  • Gratitude Motivates: the more gratitude you practice, the more wonderful things you will start to notice. This can be quite inspiring to want to do more, live more, and be more.

Here are 4 gratitude practices you can try:

Photo by Jess Bailey on Unsplash

Gratitude Journal

Start or end your day by writing down 3 things you are grateful for. You can start with more general things but over time try and get more specific about the things you appreciate. For example, I might write “friends” in the beginning. When I’m trying to get more specific, I may say something like “my friends because I love how much they make me laugh”.

Getting more specific about why you are thankful makes the appreciation feel more connected to you personally; it becomes more meaningful.

Photo by Beth MacDonald on Unsplash

Gratitude Circle

In a gratitude circle each person gets the opportunity to share 1 general thing they are grateful for and 1 specific thing that they are grateful for today. It’s a great way to feel connected to others and grow gratitude in your social circles.

You can do this with a group of friends or with your family. Decide on a time where you will practice it. Some families choose at the dinner table or friends may choose to do this in a group chat.

Photo by Canva

Gratitude Jar

Set up a jar where every day you write something you are grateful for and drop it in. It can be a centrally located jar in your house where everyone can contribute or it can just be for personal use. At the end of the week or at the end of the month read all of the things that you have felt grateful for. Start to fill your jar all over again – and you can keep the previous ones too and watch your jar fill with gratitude.

Photo by Canva

Gratitude Meditation/Prayer

You can search on-line and find gratitude meditation scripts or videos. Here are a few you could try:

You can also create your own. Start by writing down 10-15 phrases that begin with “I am grateful for….” or “I am thankful….” and then record yourself saying them in a calm voice and playing them back for yourself as you are sitting comfortably, lying down, or walking outside in nature.

What are some other ways you are practicing gratitude during your day?

Share this with someone who you are grateful for.

Love,
Chantal

 

Chantal Côté (she/her) is a psychologist and teen life coach living in Calgary, Alberta. After over a decade in non-profit and community mental health, Chantal started Pyramid Psychology, a practice dedicated to supporting teens – a population she is constantly amazed by. Chantal is on a mission to help 100,000 teen girls (and their parents) build bulletproof mindsets so they can weather the ups and downs of life. As part of this goal, Chantal has had the privilege of speaking at various events – virtual and live – to support teens and parents.

Outside of this passion, Chantal is often in nature, writing poetry, playing ball hockey and hanging out with her loved ones.

Each week, Chantal writes a blog article in response to issues she hears from the parents and teens she connects with.

If you have something you’d like to read more on – email ideas and questions to info@pyramidpsychology.com or DM us via Instagram or Facebook.