10 Tips For Practing Graditude As A Parent
Practicing graditude as a parent can be a literal lifeline.
Parenting is hard — beyond hard at times, and grounding yourself back to the good parts can turn the whole experience around, and significantly decrease symptoms of anxiety.
Why is practicing gratitude important?
People who recognize the positivity in their life are more likely to find and cultivate more of it, leading to a happier life. This is because our minds tend to replicate what we feed them. Practicing gratitude gives our mind the framework it needs to continue thoughts of positivity.
It’s scientifically proven!
In Cognitive Behavioral Therapy (CBT), the most widely used and accepted form of psychotherapy in the U.S., clients are taught to examine their thoughts and do away with ones that don't serve them. Thoughts of being grateful and positive are just the type of thoughts we want to keep around as they lead to reduced symptoms of depression, anxiety, and many other mental diagnoses.
It helps prevent bigger issues.
Practicing gratitude preemptively reduces the risk that individuals will develop a mental health condition that they would need therapy for. Practicing gratitude can quite literally heal our inner selves by teaching what inner dialogue we should have.
Below are ten ways you can cultivate gratitude in your parenting pratice.
1. Keep a visual that you will look at every morning.
This visual can look very different from parent to parent, so give yourself license to make this very individualized to you.
You can consider hanging a mantra about gratidue in relation to parenting. This can be a quick sticky note on the mirror you look at in the morning, stating something quick and easy like “I am so grateful to parent Madison”
This can also item that brought you a sense of great pride and joy along your parenting journey, such as a metal your child one, or a small sock from when they were a baby.
Whatever item you choose, you want to practice intentionally looking at it and soaking up the joy it brings you to parent.
2. Use a habit stack where you tie the practice of gratitude with a habit you already have.
Habit stacking encourages the use of a new habit by pairing it with the one you already have. For example, you can pair brushing your teeth with thinking of something you were grateful for today.
Practice saying something you are grateful for about parenting while getting dressed.
Practice saying something you love about parenting while eating breakfast.
Name one thing that went well in your parenting jounrey that day while removing your make-up.
Name one thing you are looking forward to with your child while drinking a morning beverage.
Consider what habits you currently have, and then add a practice of gratitude about parenting. Build on what you already have.
3. Involve others in your gratitude practice.
Most other people want to be more grateful. Most religions encourage the practice of gratitude, most mental health professionals promote the practice of gratitude. It’s a trend to say the least. So others are likely going to want to join.
If you eat meals with others, suggest naming something you're grateful for at the start of every meal.
Of course, it is also great to involve your children! I reccomend trying to practicing this at dinner. Allow each person at the table to share three things they are grateful for today.
4. Show your children how grateful you are for them.
Make a goal to express to each of your children every day how grateful you are for their presence in your life.
Some suggestions include:
I’m so glad you are in my life.
I’m so glad we get to share this moment together.
Thank you so much for teaching me [insert new skill or perspective].
Thank you for always being here for me.
Thank you for listening.
5. When you notice your mind drifting towards wanting something different in your children, or being dissatisfied, ask yourself to name three things you already have or are satisfied with.
After a while, you may notice your mind stops drifting in this direction when you teach it to go the other direction.
Here are some things you may be satisfied with in your parenting journey:
Being able to share meals with your child
Seeing your child sleep {you know - those moments we love to soak up when they stop moving!}
Having the ability to parent when not all get the opportunity
A trait or ability tht your child poses that brings you great joy
How cute your child is {yes, yours is the cutest!}
6. Try using gratitude as a conversation book-end with your child and others.
Whenever you wind down a conversation, try expressing something you're grateful for as a note to leave on.
Something like: “I always love being your mom.”
This leaves your mind oriented towards positivity for the next interaction.
7. Try keeping a gratitude journal where you jot down three to ten things you're grateful about each day.
Pair this with something enjoyable such as a time where you drink a warm beverage in the morning or settle down for bed.
Having a routine keeps us accountable, no matter what it is.
When it’s on the schedule — it happens!
This can even be adapted into a journal you one day give your child.
8. Literally say what you are grateful for out loud or write it down.
Remember when we were told to take notes in school? It's because they work! Make a point to affirm what you are grateful for rather than just have a thought here or there.
You can practice saying things while driving, while in the shower, while working out, or other leisure activities.
You can also use this as an opportunity to tell others, including your child or parenitng partner.
Anytime we affirm things, they become more true, and eventually just become our reality.
9. Tell others about your journey to be more grateful, and try and cultivate more support around you.
You will likely find others who want to join in.
We are much more likely to accomplish something when we tell others, whether it’s a big goal or a little one. Telling others helps us solidify in our mind that we are serious, and helps others keep us accountable.
This can be simple as telling a friend or colleague that you are trying to increase your gratitude practice.
10. Be intentional about your practice of gratitude, and your parenting journey.
Whether you chose one thing from this list or all of the above, get intentional about what your plan is. Making a resolute that you're going to be more grateful might not work without actionable steps. Be as specific as possible about what you are grateful for and how you are recognizing to cultivate more of it.
Parenting is hard, but it is much more enjoyable when we stop to see all the ways it is wonderful - because it is!
The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.
