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5 Ways A Gratitude Journal Can Improve Your Life

5 Ways A Gratitude Journal Can Improve Your Life

A gratitude journal is a reflection of the things you are thankful for. It is the simple act of recording things into a notebook about things that strike you during the day as having gone well. Although usually done with pen and paper, the multitude of online journalling tools widely available means that you can choose to blog online instead of writing it down, or even post images and caption them instead. When keeping a gratitude journal on a regular basis, there are a host of benefits that arises which can increase mental wellbeing and improve aspects of your life.

It gives you a choice

Knowing you have a choice in life is powerful. Many studies have shown that choice influences your satisfaction in life as well as your coping ability. There will always be at least one thing you can put in your gratitude journal, such as the bus arriving on time or the elevator not breaking down on your way out. The very worst can happen to anyone, but knowing you have a choice to see the good in spite of that is crucial for helping you to maintain your ability to manage yourself well during these situations.

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It teaches you gratitude

Gratitude is feeling appreciative or thankful. We are taught to say thank you by others from an early age, but feeling grateful comes only from within. The act of noting down things you are thankful for helps you to recall the feeling of gratitude, whether the feeling was brief or not. This comes in handy particularly when facing difficult times, when gratitude can often take a back seat to many other feelings that arise easily such as anger, depression or annoyance. Gratitude itself is also associated with other effects such as increased empathy, sensitivity and happiness, which in turn strengthens your ability to learn positive emotions.

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It prepares you to handle problems more calmly

Being grateful doesn’t mean you will ignore your problems, but helps you to shift into a positive and calmer perspective to deal with them productively. Our internal talk is a key factor in determining how easily we slip into depressed, angry or unhappy moods. If you notice a lot of thoughts such as “I won’t be able to do it, why even try” or “why is he acting like so selfishly” in reaction to various events, this can be indicative of negative self talk that has been implicitly reinforced over the years. A gratitude journal helps to reframe your internal self talk gradually to take on a more positive tone by focusing on things that went well, and therefore help you to see problems more objectively and handle them in better ways.

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It keeps you in the present

The very act of journalling grateful thoughts increases your mindfulness by keeping you in the present. Too often, overthinking and dwelling on negative events of the day will keep you distracted and unable to focus on the present task at hand. Keeping a gratitude journal helps you to learn practiced focus as you concentrate on recalling and noting down positive aspects of your day, as well as physically distract you from acting on the impulse arising from any negative feelings.

You become more resilient

The more things you are grateful for, and the more you practice recording down this gratitude, the more easily positive thinking will come to you over time. Your thoughts influence your actions, and so by paying more attention to your gratitude journal, your focus on this process will enable positive thinking to stick and take on a more automatic role in your thoughts. By repeating this process you will increase your resilience, which is the ability to be strong and bounce back after setbacks.

Featured photo credit: Photo Credit: J Yung via photos.google.com

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Last Updated on December 2, 2018

7 Public Speaking Techniques To Help Connect With Your Audience

7 Public Speaking Techniques To Help Connect With Your Audience

When giving a presentation or speech, you have to engage your audience effectively in order to truly get your point across. Unlike a written editorial or newsletter, your speech is fleeting; once you’ve said everything you set out to say, you don’t get a second chance to have your voice heard in that specific arena.

You need to make sure your audience hangs on to every word you say, from your introduction to your wrap-up. You can do so by:

1. Connecting them with each other

Picture your typical rock concert. What’s the first thing the singer says to the crowd after jumping out on stage? “Hello (insert city name here)!” Just acknowledging that he’s coherent enough to know where he is is enough for the audience to go wild and get into the show.

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It makes each individual feel as if they’re a part of something bigger. The same goes for any public speaking event. When an audience hears, “You’re all here because you care deeply about wildlife preservation,” it gives them a sense that they’re not just there to listen, but they’re there to connect with the like-minded people all around them.

2. Connect with their emotions

Speakers always try to get their audience emotionally involved in whatever topic they’re discussing. There are a variety of ways in which to do this, such as using statistics, stories, pictures or videos that really show the importance of the topic at hand.

For example, showing pictures of the aftermath of an accident related to drunk driving will certainly send a specific message to an audience of teenagers and young adults. While doing so might be emotionally nerve-racking to the crowd, it may be necessary to get your point across and engage them fully.

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3. Keep going back to the beginning

Revisit your theme throughout your presentation. Although you should give your audience the credit they deserve and know that they can follow along, linking back to your initial thesis can act as a subconscious reminder of why what you’re currently telling them is important.

On the other hand, if you simply mention your theme or the point of your speech at the beginning and never mention it again, it gives your audience the impression that it’s not really that important.

4. Link to your audience’s motivation

After you’ve acknowledged your audience’s common interests in being present, discuss their motivation for being there. Be specific. Using the previous example, if your audience clearly cares about wildlife preservation, discuss what can be done to help save endangered species’ from extinction.

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Don’t just give them cold, hard facts; use the facts to make a point that they can use to better themselves or the world in some way.

5. Entertain them

While not all speeches or presentations are meant to be entertaining in a comedic way, audiences will become thoroughly engaged in anecdotes that relate to the overall theme of the speech. We discussed appealing to emotions, and that’s exactly what a speaker sets out to do when he tells a story from his past or that of a well-known historical figure.

Speakers usually tell more than one story in order to show that the first one they told isn’t simply an anomaly, and that whatever outcome they’re attempting to prove will consistently reoccur, given certain circumstances.

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6. Appeal to loyalty

Just like the musician mentioning the town he’s playing in will get the audience ready to rock, speakers need to appeal to their audience’s loyalty to their country, company, product or cause. Show them how important it is that they’re present and listening to your speech by making your words hit home to each individual.

In doing so, the members of your audience will feel as if you’re speaking directly to them while you’re addressing the entire crowd.

7. Tell them the benefits of the presentation

Early on in your presentation, you should tell your audience exactly what they’ll learn, and exactly how they’ll learn it. Don’t expect them to listen if they don’t have clear-cut information to listen for. On the other hand, if they know what to listen for, they’ll be more apt to stay engaged throughout your entire presentation so they don’t miss anything.

Featured photo credit: Flickr via farm4.staticflickr.com

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