<?xml version="1.0" encoding="UTF-8"?><rss version="2.0" xmlns:content="http://purl.org/rss/1.0/modules/content/" xmlns:wfw="http://wellformedweb.org/CommentAPI/" xmlns:dc="http://purl.org/dc/elements/1.1/" xmlns:atom="http://www.w3.org/2005/Atom" xmlns:sy="http://purl.org/rss/1.0/modules/syndication/" xmlns:slash="http://purl.org/rss/1.0/modules/slash/" > <channel> <title>reflection Archives - Braving Boundaries</title> <atom:link href="https://bravingboundaries.com/tag/reflection/feed/" rel="self" type="application/rss+xml" /> <link>https://bravingboundaries.com/tag/reflection/</link> <description>PROFESSIONAL LIFE COACHING & TRAINING</description> <lastBuildDate>Thu, 05 Oct 2023 15:49:27 +0000</lastBuildDate> <language>en-ZA</language> <sy:updatePeriod> hourly </sy:updatePeriod> <sy:updateFrequency> 1 </sy:updateFrequency> <image> <url>https://bravingboundaries.com/wp-content/uploads/2020/03/Asset-1.svg</url> <title>reflection Archives - Braving Boundaries</title> <link>https://bravingboundaries.com/tag/reflection/</link> <width>32</width> <height>32</height> </image> <item> <title>The Benefits of Being Grateful</title> <link>https://bravingboundaries.com/the-benefits-of-being-grateful/</link> <comments>https://bravingboundaries.com/the-benefits-of-being-grateful/#respond</comments> <dc:creator><![CDATA[friedaL2020]]></dc:creator> <pubDate>Thu, 05 Oct 2023 15:49:22 +0000</pubDate> <category><![CDATA[mental health]]></category> <category><![CDATA[Motivation]]></category> <category><![CDATA[Relationships]]></category> <category><![CDATA[Self-awareness]]></category> <category><![CDATA[Self-care]]></category> <category><![CDATA[Self-reflection]]></category> <category><![CDATA[work-life balance]]></category> <category><![CDATA[appreciation]]></category> <category><![CDATA[celebrate]]></category> <category><![CDATA[celebrate the small stuff]]></category> <category><![CDATA[communication]]></category> <category><![CDATA[finding gratitude]]></category> <category><![CDATA[grateful]]></category> <category><![CDATA[gratefulness]]></category> <category><![CDATA[gratitude]]></category> <category><![CDATA[honesty]]></category> <category><![CDATA[openness]]></category> <category><![CDATA[reflection]]></category> <category><![CDATA[self-awareness]]></category> <category><![CDATA[self-reflection]]></category> <category><![CDATA[thankful]]></category> <guid isPermaLink="false">https://bravingboundaries.com/?p=5713</guid> <description><![CDATA[<p>The post <a href="https://bravingboundaries.com/the-benefits-of-being-grateful/">The Benefits of Being Grateful</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></description> <content:encoded><![CDATA[<div class="et_pb_section et_pb_section_0 et_section_regular" > <div class="et_pb_row et_pb_row_0"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_0 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_0 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h5><span style="color: #be9727;"><em>WRITTEN BY ALICIA KOCH, FOUNDER OF <span style="text-decoration: underline;"><a style="color: #be9727; text-decoration: underline;" href="https://legalwhizz.wixsite.com/thelegalbelletrist">THE LEGAL BELLETRIST</a></span> </em></span></h5> <p> </p> <p><span style="font-weight: 400;">Thank you. </span></p> <p><span style="font-weight: 400;">Two words we say every single day. Almost like we are automated to say the words. Without giving much thought to the words we are saying – </span><i><span style="font-weight: 400;">thank you for this, thank you for that.</span></i><span style="font-weight: 400;"> </span></p> <p><span style="font-weight: 400;">It’s good manners, thanking people for what they have done or what they have given. Most of us were taught to always show appreciation. Even for the small things. </span></p> <p><span style="font-weight: 400;">But is that it?</span></p> <p><span style="font-weight: 400;">This got me thinking. What does it really mean to be thankful? To be grateful? The words are often used interchangeably. </span></p> <p><span style="font-weight: 400;">If we think about it, </span><i><span style="font-weight: 400;">to be thankful</span></i><span style="font-weight: 400;"> requires an action by someone else or a positive occurrence around a person in order for them </span><i><span style="font-weight: 400;">to express gratitude.</span></i><span style="font-weight: 400;"> So, one might say that being grateful is a positive reaction to a positive stimulus.</span></p> <p><span style="font-weight: 400;">But that seems rather sterile.</span></p> <p><span style="font-weight: 400;">And it occurred to me – perhaps in order to be grateful, one needs to </span><i><span style="font-weight: 400;">understand what gratitude is.</span></i><span style="font-weight: 400;"> </span></div> </div><div class="et_pb_module et_pb_text et_pb_text_1 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>Understanding gratitude</strong></h2></div> </div><div class="et_pb_module et_pb_image et_pb_image_0"> <span class="et_pb_image_wrap "><img fetchpriority="high" decoding="async" width="2000" height="1500" src="https://bravingboundaries.com/wp-content/uploads/2023/10/The-Benefits-of-Being-Grateful-2.jpg" alt="" title="The Benefits of Being Grateful (2)" class="wp-image-5725" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_2 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">In a quest to understand gratitude, the following definition comes to mind – </span></p> <blockquote><p><i><span style="font-weight: 400;">“Gratitude is an emotion similar to appreciation. The American Psychological Association (n.d.) more specifically defines this phenomenon as a sense of happiness and thankfulness in response to a fortunate happenstance or tangible gift.</span></i></p> <p><i><span style="font-weight: 400;">Gratitude is both a state and a trait (Jans-Beken et al., 2020). Better explained, one can experience gratitude for someone or something at a certain moment in time, and someone experience gratitude </span></i><a href="https://positivepsychology.com/more-more-more/" target="_blank" rel="noopener"><i><span style="font-weight: 400;">more</span></i></a><i><span style="font-weight: 400;"> long-term as a positive character trait” </span></i><span style="font-weight: 400;">(</span><a href="https://positivepsychology.com/gratitude-appreciation/" target="_blank" rel="noopener"><span style="font-weight: 400;">Positive Psychology</span></a><span style="font-weight: 400;">).</span></p></blockquote> <p><span style="font-weight: 400;">In other words – and according to </span><a href="https://www.helpguide.org/articles/mental-health/gratitude.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">Help Guide</span></a><span style="font-weight: 400;"> – </span><i><span style="font-weight: 400;">“gratitude involves showing appreciation for the things in life that are meaningful or valuable to you”</span></i><span style="font-weight: 400;">. </span></p> <p><span style="font-weight: 400;">So perhaps our above assumption was correct – gratitude is a positive response to a positive stimulus. </span></p> <p><span style="font-weight: 400;">But there is a little more to it than that. </span></p> <p><span style="font-weight: 400;">Psychology professor and gratitude researcher at the University of California Davis </span><a href="https://greatergood.berkeley.edu/profile/robert_emmons"><span style="font-weight: 400;">Robert Emmons</span></a><span style="font-weight: 400;"> (yes, he’s a gratitude scientist) </span><a href="https://youtu.be/pdLRNnrxQAw"><span style="font-weight: 400;">describes gratitude</span></a><span style="font-weight: 400;"> as follows – </span></p> <blockquote><p><i><span style="font-weight: 400;">“Gratitude is something we are all familiar with. We have all received gifts from others. We have all received benefits and kindnesses. What is the feeling we have inside when we receive the gift from someone – it is gratefulness. It is the warm feeling of appreciation. We know that we have been the recipient of a benefit and we feel a tendency to want to give back because of the goodness we have received. That’s really what gratefulness is. It’s really just a form of thankfulness”.</span></i></p></blockquote> <p><span style="font-weight: 400;">Gratitude comes from a feeling of thankfulness, gratefulness and appreciation. </span></div> </div><div class="et_pb_module et_pb_text et_pb_text_3 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><strong>How can one practice gratitude?</strong></h2></div> </div><div class="et_pb_module et_pb_text et_pb_text_4 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">It’s easy to say thank you for something you have received, but to truly practice gratitude for the small everyday things – like a chat with a friend, a hug from a partner, a kind gesture from a stranger and a cool breeze in the heat of Summer – takes practice. </span></p> <p><span style="font-weight: 400;">But it was Jon Kabat-Zinn that said</span><b> – </b></p> <blockquote><p><i><span style="font-weight: 400;">“The little things? The little moments? They aren’t little.”</span></i></p></blockquote> <p><span style="font-weight: 400;">Just like a muscle, practicing gratitude takes conscious effort. And you can do this by practicing these 6 simple exercises – </span></div> </div> </div> </div><div class="et_pb_row et_pb_row_1 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_1 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_1"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/1.png" alt="" title="1" class="wp-image-1486" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_2 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_5 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong><i>Make gratefulness a part of your morning routine</i></strong><span style="font-weight: 400;"> – instead of waking up and immediately checking your phone, practice mindfulness first. For at least 30 seconds, start your day off with contemplation. Focus on how lucky you are. Lucky to see the sky, lucky to hear the birds’ chirp. Blessed to be able to experience a new day. Breath in and out on this thought, taking deep, mindful breaths. Focus on how you feel as you contemplate your blessings – however small – in life. Starting your day like this is a great way to remind yourself how big the small things are. How they all contribute to your overall happiness in life. And this thought and feeling will follow you throughout your day. </span></div> </div> </div> </div><div class="et_pb_row et_pb_row_2 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_3 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_2"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/2.png" alt="" title="2" class="wp-image-1487" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_4 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_6 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong><i>Notice the small things</i></strong><i><span style="font-weight: 400;"> – </span></i><span style="font-weight: 400;">try your best to notice all the small things that happen throughout your day (remembering that they aren’t actually small). Being mindful of the things that happen around you and stretching yourself beyond what is directly in front of you. Open your eyes to more of the world around you. Write small notes on your calendar or in a book you’re reading – wherever – about all the things that you’re thankful for. Notes that you will come across on another day and be able to look back on.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_3 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_5 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_3"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/3.jpg" alt="" title="3" class="wp-image-1488" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_6 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_7 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong><i>Keep a gratitude journal</i> </strong><span style="font-weight: 400;">– Professor Emmons suggests keeping a </span><a href="https://greatergood.berkeley.edu/article/item/ten_ways_to_become_more_grateful1/" target="_blank" rel="noopener"><span style="font-weight: 400;">gratitude journal</span></a><span style="font-weight: 400;">. In this journal you can remind yourself of all the things that bring you joy – getting really specific about what happened to you during your day that brought a smile to your face. Do this on a daily basis, setting aside time to remember moments of gratitude that are associated with everyday ordinary events, personal attributes, or the people around you that enhance your life.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_4 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_7 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_4"> <span class="et_pb_image_wrap "><img decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/4.png" alt="" title="4" class="wp-image-1489" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_8 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_8 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong><i>Keep things fresh</i></strong> <span style="font-weight: 400;">– perhaps journaling isn’t for you. That’s ok. Try new and creative ways to express your gratitude. For example, Derrick Carpenter in his article </span><a href="https://www.happify.com/hd/the-science-behind-gratitude/" target="_blank" rel="noopener"><span style="font-weight: 400;">The Science Behind Gratitude (and How It Can Change Your Life)</span></a><span style="font-weight: 400;"> suggests keeping a gratitude jar. Any time you experience a poignant moment of gratitude, write it on a piece of paper and put it in a jar. On New Year’s Eve, he suggests (and as is done by his wife), empty the jar and review everything you were grateful for. It’s a simple and eco-friendly way of practising gratitude. Take a look at Frieda’s gratitude jar below.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_5"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_9 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_image et_pb_image_5"> <span class="et_pb_image_wrap "><img decoding="async" width="2000" height="1500" src="https://bravingboundaries.com/wp-content/uploads/2023/10/The-Benefits-of-Being-Grateful-3.jpg" alt="" title="The Benefits of Being Grateful (3)" class="wp-image-5726" /></span> </div> </div> </div><div class="et_pb_row et_pb_row_6 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_10 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_6"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/5.png" alt="" title="5" class="wp-image-1490" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_11 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_9 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong><i>Practice a 5-minute gratitude meditation</i></strong><i><span style="font-weight: 400;"> – </span></i><span style="font-weight: 400;">if you’re able to meditate, find a peaceful, quiet place in your home and tune into your senses. Take deep breaths in and out, focusing your energy on the present moment. Slow everything down by noticing that you can see, hear, touch, smell, and taste. Be grateful for those things. As simple as that. Nothing special needs to be going on in your life in order to practice this meditation. It’s all about the moment and the simple feeling of being grateful for your senses, for your morning coffee, a good book or the kitty on your lap. Explore this simple practice to appreciate all the little things.</span></div> </div> </div> </div><div class="et_pb_row et_pb_row_7 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_12 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_7"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/07/6.jpg" alt="" title="6" class="wp-image-1491" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_13 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_10 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><strong><i>Share your gratitude</i></strong><i><span style="font-weight: 400;"> –</span></i><span style="font-weight: 400;"> we are almost all guilty of taking our loved ones a little bit for granted. Unfortunately. And this can create tension in an otherwise harmonious relationship. So next time you notice a kind act by a loved one, say thank you, give them a hug, buy them a cup of coffee. Do something to make them feel noticed and appreciated. By consciously doing this and making the effort, you naturally strengthen your relationship. And by all accounts that can only be a good thing. </span></div> </div> </div> </div><div class="et_pb_row et_pb_row_8"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_14 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_11 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">Building any one of the above habits will promote the practice of gratitude. Because what it comes down to is recognising the good moments as they happen. Being grateful for the small things (knowing that they are actually the big things) and expressing this gratefulness outwardly. </span></div> </div><div class="et_pb_module et_pb_text et_pb_text_12 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><h2><b>What are the benefits of practising gratitude?</b></h2></div> </div><div class="et_pb_module et_pb_image et_pb_image_8"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="2000" height="1500" src="https://bravingboundaries.com/wp-content/uploads/2023/10/The-Benefits-of-Being-Grateful-4.jpg" alt="" title="The Benefits of Being Grateful (4)" class="wp-image-5727" /></span> </div><div class="et_pb_module et_pb_text et_pb_text_13 arrows et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">First and foremost, practising gratitude forces us to shift our thoughts away from negative emotions and instead we focus our attention on positive things that may have been initially overlooked. </span></p> <p><span style="font-weight: 400;">According to </span><a href="https://positivepsychology.com/gratitude-appreciation/" target="_blank" rel="noopener"><span style="font-weight: 400;">Positive Psychology</span></a><span style="font-weight: 400;">, practising gratitude is important because it – </span></p> <p> </p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">strongly relates to overall wellbeing, including social wellbeing, emotional wellbeing, and psychological wellbeing; and</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">has a domino effect. If a person experiences gratitude, they are more likely to recognise the help and then later reciprocate that help. People who are thanked are presumably more apt to extend help to others in the future.</span></li> </ul></div> </div><div class="et_pb_module et_pb_text et_pb_text_14 arrows et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">Additionally, and as set out in </span><a href="https://www.mindful.org/an-introduction-to-mindful-gratitude/" target="_blank" rel="noopener"><span style="font-weight: 400;">Mindful</span></a><span style="font-weight: 400;"> and </span><a href="https://www.helpguide.org/articles/mental-health/gratitude.htm" target="_blank" rel="noopener"><span style="font-weight: 400;">Help Guide</span></a><span style="font-weight: 400;">, practising gratitude can – </span></p> <p> </p> <ul> <li style="font-weight: 400;" aria-level="1"><strong><i>Relieve stress and pain</i></strong><span style="font-weight: 400;"> – feeling grateful and recognising help from others creates a more relaxed body state and allows the subsequent benefits of lowered stress. </span></li> <li style="font-weight: 400;" aria-level="1"><strong><i>Improvement in health over time</i></strong><span style="font-weight: 400;"> – as gratefulness reduces stress, this, in turn, can decrease blood pressure and levels of inflammation. This can give way to better overall cardiovascular health.</span></li> <li style="font-weight: 400;" aria-level="1"><strong><i>Alleviate depression</i></strong> <span style="font-weight: 400;">– researcher </span><a href="https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain" target="_blank" rel="noopener"><span style="font-weight: 400;">Prathik Kini </span></a><span style="font-weight: 400;">at Indiana University performed a study examining how </span><a href="https://www.sciencedirect.com/science/article/pii/S1053811915011532" target="_blank" rel="noopener"><span style="font-weight: 400;">practising gratitude can alter brain function in depressed individuals</span></a><span style="font-weight: 400;">. Evidence was found that gratitude may induce structural changes in the brain. Such a result reflects how the mental practice of gratitude may even be able to change and re-wire the brain.</span></li> <li style="font-weight: 400;" aria-level="1"><strong><i>Better sleep</i></strong><span style="font-weight: 400;"> – increased gratitude supports higher quality sleep and fewer sleep disturbances. All because our bodies are more relaxed. Also, if you express gratitude right before going to bed, you fall asleep with a more positive outlook.</span></li> <li style="font-weight: 400;" aria-level="1"><strong><i>Improved focus</i></strong><span style="font-weight: 400;"> – if you begin to view the task in front of you in a more positive light, you spend less energy feeling stressed about it. You might even begin to view challenges as opportunities rather than hurdles. </span></li> <li style="font-weight: 400;" aria-level="1"><strong><i>Higher self-esteem</i></strong><span style="font-weight: 400;"> – viewing the world with a sense of gratitude can change the way you think about your own worth. Especially if you focus on acts by those around you. If your partner takes you out for dinner, they are not only spending money on you but are also spending time with you. This in turn makes you feel appreciated and loved. </span></li> </ul></div> </div><div class="et_pb_module et_pb_text et_pb_text_15 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner"><span style="font-weight: 400;">From the above, it would seem that the positive effects of experiencing and expressing gratitude are endless.</span></p> <p><span style="font-weight: 400;">If you need help with practising gratitude or are not quite sure how to go about doing so, get in touch with Frieda Levycky of</span><a href="https://bravingboundaries.com/"><span style="font-weight: 400;"> Braving Boundaries</span></a><span style="font-weight: 400;"> who can help you see the forest for the trees and the light at the end of the tunnel. Or why not<strong> join Frieda and Vee at the <a href="https://bravingboundaries.com/workshop">“<span style="text-decoration: underline;">Reflect, Connect & Celebrate” Workshop</span></a> in Cape Town on Saturday, 25 November 2023</strong>? The workshop is all about reflecting on and finding gratitude in 2023. It sounds like a perfect place to start to me! See details below.</span></p> <p><span style="font-weight: 400;">For me, I will be starting a gratitude jar where my first little note says: “</span><i><span style="font-weight: 400;">I’m so grateful I was able to write this article</span></i><span style="font-weight: 400;">”. </span></div> </div> </div> </div><div class="et_pb_row et_pb_row_9"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_15 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_divider et_pb_divider_0 et_pb_divider_position_bottom et_pb_space"><div class="et_pb_divider_internal"></div></div> </div> </div><div class="et_pb_row et_pb_row_10 et_pb_gutters1"> <div class="et_pb_column et_pb_column_1_4 et_pb_column_16 et_pb_css_mix_blend_mode_passthrough"> <div class="et_pb_module et_pb_image et_pb_image_9"> <span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1080" height="1080" src="https://bravingboundaries.com/wp-content/uploads/2020/08/Alicia-Koch-The-Legal-Belletrist.jpg" alt="" title="Alicia Koch - The Legal Belletrist" class="wp-image-1704" /></span> </div> </div><div class="et_pb_column et_pb_column_3_4 et_pb_column_17 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_text et_pb_text_16 et_pb_text_align_left et_pb_bg_layout_light"> <div class="et_pb_text_inner">About the Author, <strong><em>Alicia Koch, Founder of The Legal Belletrist.</em></strong> Alicia, an admitted attorney with over 10 years PQE, and now a legal writer and researcher, has established The Legal Belletrist to assist companies (in different sectors) to write well-researched articles that speak to each company’s core business, enabling growth and commercialism.</p> <p>Click here to visit <a href="https://legalwhizz.wixsite.com/thelegalbelletrist">The Legal Belletrist website</a>. <strong>Email: <a href="mailto:[email protected]" target="_blank" rel="noreferrer noopener">[email protected]</a> </strong></div> </div> </div> </div><div class="et_pb_row et_pb_row_11"> <div class="et_pb_column et_pb_column_4_4 et_pb_column_18 et_pb_css_mix_blend_mode_passthrough et-last-child"> <div class="et_pb_module et_pb_image et_pb_image_10"> <a href="https://bravingboundaries.com/workshop/"><span class="et_pb_image_wrap "><img loading="lazy" decoding="async" width="1200" height="628" src="https://bravingboundaries.com/wp-content/uploads/2023/10/BB-Facebook-Ad-Graphics-HORIZONTAL-1.png" alt="" title="BB - Facebook Ad Graphics - HORIZONTAL (1)" class="wp-image-5733" /></span></a> </div> </div> </div> </div> <p>The post <a href="https://bravingboundaries.com/the-benefits-of-being-grateful/">The Benefits of Being Grateful</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></content:encoded> <wfw:commentRss>https://bravingboundaries.com/the-benefits-of-being-grateful/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> <item> <title>New Year’s Resolutions with a twist (Part 2)</title> <link>https://bravingboundaries.com/new-years-resolutions-with-a-twist-part-2/</link> <comments>https://bravingboundaries.com/new-years-resolutions-with-a-twist-part-2/#respond</comments> <dc:creator><![CDATA[friedaL2020]]></dc:creator> <pubDate>Thu, 16 Dec 2021 23:01:00 +0000</pubDate> <category><![CDATA[Celebrations & Festivities]]></category> <category><![CDATA[Finding direction and purpose]]></category> <category><![CDATA[Motivation]]></category> <category><![CDATA[Self-care]]></category> <category><![CDATA[Self-reflection]]></category> <category><![CDATA[2022]]></category> <category><![CDATA[be kind]]></category> <category><![CDATA[big picture]]></category> <category><![CDATA[braving boundaries]]></category> <category><![CDATA[celebrate the small stuff]]></category> <category><![CDATA[celebrations]]></category> <category><![CDATA[connection]]></category> <category><![CDATA[creativity]]></category> <category><![CDATA[direction]]></category> <category><![CDATA[end of year]]></category> <category><![CDATA[enneagram assessment]]></category> <category><![CDATA[harmony]]></category> <category><![CDATA[IEQ9]]></category> <category><![CDATA[keep on track]]></category> <category><![CDATA[kindness]]></category> <category><![CDATA[life goals]]></category> <category><![CDATA[mantra]]></category> <category><![CDATA[mindset]]></category> <category><![CDATA[mindset matters]]></category> <category><![CDATA[motivate me]]></category> <category><![CDATA[motivation]]></category> <category><![CDATA[new beginnings]]></category> <category><![CDATA[new year]]></category> <category><![CDATA[new year's resolution]]></category> <category><![CDATA[optimism]]></category> <category><![CDATA[overcoming overwhelm]]></category> <category><![CDATA[positivity]]></category> <category><![CDATA[reconnect]]></category> <category><![CDATA[reflection]]></category> <category><![CDATA[self-awareness]]></category> <category><![CDATA[self-care]]></category> <category><![CDATA[self-reflection]]></category> <category><![CDATA[starting anew]]></category> <category><![CDATA[stay on track]]></category> <category><![CDATA[word for the year]]></category> <category><![CDATA[word of the year]]></category> <category><![CDATA[year goals]]></category> <guid isPermaLink="false">https://bravingboundaries.com/?p=3715</guid> <description><![CDATA[<p>Keeping your New Year's Resolutions on track. How do you give yourself the best chance at implementing and achieving the changes you desire?</p> <p>The post <a href="https://bravingboundaries.com/new-years-resolutions-with-a-twist-part-2/">New Year’s Resolutions with a twist (Part 2)</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></description> <content:encoded><![CDATA[ <h4 class="wp-block-heading"><strong><em>By Frieda Levycky of Braving Boundaries and Alicia Koch of The Legal Belletrist</em></strong></h4> <p>So, how are you holding up at the end of 2021? If you’re anything like us, the end of year can’t come soon enough. After two years of uncertainty – of changed plans, obscure regulations and waves of highs and lows (and not just in the pandemic sense) – we are well and truly in need of a proper break. A time to reflect, relax and re-connect with ourselves and our loved ones.</p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2021/12/9-1024x768.jpg" alt="" class="wp-image-3759"/></figure> <p>In part 1 of this Article, we spoke about taking a kinder (rather than resolute) approach to making New Year’s Resolutions in 2022. Instead of having a long list of things to accomplish, we encouraged you to identify one word that could be your guiding light for the year.</p> <p>Did you have a chance to consider the word that encapsulates the changes you want to make in 2022? Ali and I managed to choose ours and here are our reasons why.</p> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>New Year’s Resolution: RE-CONNECT (Frieda’s word)</strong></h2> <p>For me, 2022 is going to be all about re-connection. As a natural extrovert – someone who is always connecting, socialising, involving and organising – I never imagined being someone who would struggle with connection. However, having easily adapted to working from home and the inevitable reduced in-person interaction in 2020/21, I’ve stopped flexing my “connection muscle”. And, frankly, the thought of group activities, live trainings, networking events and easily reaching out to people one-on-one to connect, has started to cause some feelings of overwhelm and anxiety. The irony is that I coach around this and know everything that I need to do to move through these feelings and fears. The reality is though that, at times, we all fall off track – even coaches – it’s just part of being human.</p> <p>So, rather than beating myself up for not making more of an effort to connect in 2021, 2022 is going to be a kinder reintegration into connection again: connection with my family in the UK and Ireland, connection with my existing clients and potential clients, connection with my followers, connection with my industry and connection with myself. That muscle will get re-built, I just need to take the necessary steps to bring about that change. </p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2021/12/10-1024x768.jpg" alt="" class="wp-image-3760"/></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>New Year’s Resolution: HARMONY (Alicia’s word)</strong></h2> <p>The word harmony, to me at least, evokes feelings of balance and flow within all the different areas and facets of our lives, and is something I have personally lacked the last couple of years (being an ex-lawyer it is not entirely hard to understand why). Whether it has been changes in my career, challenges with health or disconnection with family (or friends), I have felt my life lacking harmony and balance. I have, often times, felt lost at sea without a life jacket flailing around the waves in panic. When one part of my life has improved, another has suffered. And because of that, I have not felt completely present nor completely at ease. </p> <p>The beginning of COVID (and start of lockdown) in 2020 marked an enormous change in my life – both professionally and most certainly personally. And whilst lockdown regretfully had negative ripple effects globally, I found myself slowly coming into my own. I had finally found what I loved to do – write – and have successfully made a career out of it. But my health suffered. When my health improved, I found that my personal relationships were negatively affected. It has (very much) been a give and take situation with the important things unfortunately not weighing equally. </p> <p>Whilst I don’t (yet) have all the answers to how I am practically going to find harmony and balance in my life, I know that it will be the small steps I take every day (keeping my word of the year in mind), that will ultimately improve my life. I will need to make focused, conscious decisions and take deliberate actions, knowing (now) that I need to handle myself with care and kindness. Something we do for others but not always for ourselves. </p> <p>I am so looking forward to 2022 which I know will be more balanced and more harmonious not only because I will it so, but because I will take the necessary actions to ensure the outcome I have envisaged for myself. Slowly and gently… </p> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="768" src="https://bravingboundaries.com/wp-content/uploads/2021/12/11-1024x768.jpg" alt="" class="wp-image-3761"/></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <h2 class="wp-block-heading"><strong>Helping you to keep your New Year’s Resolution on track</strong></h2> <p>As we said in the <a href="https://bravingboundaries.com/new-years-resolutions-with-a-twist-part-1/">previous article</a>, choosing your word is the first step. But how do you give yourself the best chance at implementing that word throughout 2022 and achieving the changes you desire?</p> <p>Here are a few ideas:</p> <h4 class="wp-block-heading"><strong><em>Positive Self -Reflection</em></strong></h4> <p>Once you have chosen your word for the year, think about the areas in your life you would like to improve. This will help you to reflect not only on your past but your present and future as well. What has been working in your favour and what would you like to change? In order to set an achievable goal, you need to have a better sense of where you have been, as well as the direction you are moving towards. It’s also important to acknowledge your most recent accomplishments. When immersed in the hustle and bustle of everyday life, we often forget to reflect on our achievements. Perhaps you have already made positive changes throughout the year without giving these accomplishments much thought. Do that now and ensure you acknowledge what you have achieved.</p> <h4 class="wp-block-heading"><strong><em>Develop critical self-awareness </em></strong></h4> <p>Living without self-awareness is like driving your car at night without brakes. Technically, you can still drive, but you will eventually lose control, be unable to stop and have a collision. With self-awareness, you shed light on your destructive, reflexive habits. And by doing so, you are able to eliminate self-sabotaging behaviour. So be aware of them. If you’re interested in finding out more about your motivations, blind spots and defence mechanisms, take a look at <a href="https://bravingboundaries.com/enneagram/">the Enneagram</a>.</p> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="768" src="https://bravingboundaries.com/wp-content/uploads/2021/12/12-1024x768.jpg" alt="" class="wp-image-3762"/></figure> <h4 class="wp-block-heading"><strong><em>Make your goal possible</em></strong></h4> <p>Make the actions around your word something you will enjoy. For example, choosing “Health” as your word for the year will involve many different actions like becoming more active and eating healthier. But don’t undertake exercises that will make you feel miserable. Don’t put a bowl of fruit on your kitchen counter filled with fruit you don’t like or commit to running a marathon if you hate running. Be conscious about the actions you take to honour your word for the year in a way that ultimately makes you happy. </p> <h4 class="wp-block-heading"><strong><em>Celebrate the small stuff</em></strong></h4> <p>The trick is not to become overwhelmed before you get going. Decide the type of person you want to be – A healthy person? A strong person? A writer? A musician? Then prove it to yourself with small wins over time. Start small and begin with acknowledging all of your small successes on a daily basis. </p> <p>Start by taking a look at habits that may be holding you back. Find one that is simple and easy to achieve. For example drinking a glass of water every time you are at your kitchen sink. It may not be often but every time you are there you have one glass of water. This will contribute to your overall wellness and health/fitness. It is also not impossible to do. Find small, simple challenges that you can easily make happen and do them. It will feel so good as well.</p> <h4 class="wp-block-heading"><strong><em>Get creative about it</em></strong></h4> <p>How can you motivate yourself to stay on track? It is often the visual things that keep us optimistic. So why not get creative with it? Why not create a piece of art (in whatever medium feels good to you) to hang in your home or your office that visually captures your word of the year. Have a little fun with it and focus your energy on that word entirely as you get creative. </p> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="768" src="https://bravingboundaries.com/wp-content/uploads/2021/12/13-1024x768.jpg" alt="" class="wp-image-3763"/></figure> <h4 class="wp-block-heading"><strong><em>Define what your word means to you</em></strong></h4> <p>One simple word can capture limitless inspiration and many meaningful feelings. Your own personal definition of what that word means to you will go far beyond what the dictionary has to say about it and will be more meaningful because it is from your own unique perspective. So think about this hard and write it down somewhere that you can refer to when you feel that you have lost your way. </p> <h4 class="wp-block-heading"><strong><em>Use your word as a mantra </em></strong></h4> <p>Whether or not you create an affirmation, prayer, statement, or something else that works for you, use your single word as a mantra throughout each day. See it in your mind’s eye by creating a mental image that captures its meaning and repeat it to yourself every day. Believe in it and know that it is achievable. </p> <h4 class="wp-block-heading"><strong><em>Cultivate optimism </em></strong></h4> <p>No one’s life is positive all the time. But the important thing here is to train yourself to focus on the positives and only briefly acknowledge the negatives. Don’t let insecurity prevent you from having a positive outlook. Realise it’s a choice.</p> <figure class="wp-block-image size-large"><img loading="lazy" decoding="async" width="1024" height="768" src="https://bravingboundaries.com/wp-content/uploads/2021/12/14-1024x768.jpg" alt="" class="wp-image-3764"/></figure> <h4 class="wp-block-heading"><strong><em>Let go of the typical “resolution” mentality</em></strong></h4> <p>The word of the year process is meant to be a gentle one. But the important thing here is not to confuse gentle with weak. A word for the year is a powerful practice. It is far more effective to focus on a word like “health” than to command yourself to get to the gym or to only eat X number of calories a day. As you inspire yourself towards overall good health, it is likely that you will find yourself achieving good health as a byproduct of simply having an overall healthier mindset. So, make sure that your word feels good to you, not pushy, demanding or unachievable.</p> <h4 class="wp-block-heading"><strong><em>Don’t sweat the bad days (small stuff)</em></strong></h4> <p>Just because you have your word for the year and are taking baby steps to achieve your overall goal every day, good habits are extremely hard to develop. And they are really easy to break. Remember change is never easy – for anyone. </p> <p>Perfection is impossible. There will be days when you slip and fall, graze a knee or take a tumble. There will be times when you won’t be able to do what you planned to do. But know that it’s okay – accept it, own it, and then get back on the new habit horse.</p> <p>What matters most here is your long term goals. While you might occasionally fail, see a setback as just a setback – not a reason to give up. </p> <h2 class="wp-block-heading"><strong><em>Remember the Big Picture</em></strong></h2> <p>Although change is difficult, what’s most important is developing <em>the kind of habits that allow you to achieve that change</em>. Your mindset is crucial in ensuring that your word of the year is honoured in a way that <em>motivates you, encourages you and fulfills you. </em> </p> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2021/12/15-1024x768.jpg" alt="" class="wp-image-3765"/></figure> <p>Don’t just wish and hope that all will be well. Take attainable steps that will ensure success. And keep your mind focused on the achievement of the overall bigger picture. A small misstep today should not mark the end of “word”. </p> <p>While there are, no doubt, still resolution-makers in our midst, we feel it is prudent practice (at least at this point in time) to be kind to ourselves. Whether you’re defining your New Year’s resolutions, choosing your one word to define the whole year, or are choosing to decline the tradition altogether, try your best to maintain positive outlooks and motivation. </p> <p><em>“Past and Present I know well, each is a friend and sometimes an enemy to me. But it is the quiet, beckoning Future, an absolute stranger, with whom I have fallen madly in love.” – </em>Richelle E. Goodrich</p> <p>So, embrace the beckoning future and fall madly in love with it – whether you make resolutions or choose a word of the year, make it your own. Be kind, be gentle, have grace and fall in love with the opportunities that lie ahead of you. </p> <p>From all of us at <a href="https://bravingboundaries.com/">Braving Boundaries</a>, we wish you a Happy, Healthy Festive Season and all the best for 2022. </p> <p>Frieda & Ali x</p> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <figure class="wp-block-image size-full"><a href="https://bravingboundaries.com/book-a-call/"><img loading="lazy" decoding="async" width="810" height="450" src="https://bravingboundaries.com/wp-content/uploads/2021/10/End-of-blog-post-CTA-image.jpg" alt="" class="wp-image-3291"/></a></figure> <div style="height:30px" aria-hidden="true" class="wp-block-spacer"></div> <div class="wp-block-columns is-layout-flex wp-container-core-columns-is-layout-1 wp-block-columns-is-layout-flex"> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:15%"> <figure class="wp-block-image size-large"><img decoding="async" src="https://bravingboundaries.com/wp-content/uploads/2020/08/Alicia-Koch-The-Legal-Belletrist-1024x1024-1.jpg" alt=""/></figure> </div> <div class="wp-block-column is-layout-flow wp-block-column-is-layout-flow" style="flex-basis:85%"> <p>About the writer, <strong><em>Alicia Koch, Founder of The Legal Belletrist.</em></strong></p> <p>Alicia, an admitted attorney with over 10 years PQE, and now a legal writer and researcher, has established The Legal Belletrist to assist companies (in different sectors) to write well-researched articles that speak to each company’s core business, enabling growth and commercialism. </p> <p>Click here to visit <a href="https://www.thelegalbelletrist.com/">The Legal Belletrist website</a>.</p> <p><strong>Email: <a href="mailto:[email protected]" target="_blank" rel="noreferrer noopener">[email protected]</a> </strong></p> </div> </div> <p>The post <a href="https://bravingboundaries.com/new-years-resolutions-with-a-twist-part-2/">New Year’s Resolutions with a twist (Part 2)</a> appeared first on <a href="https://bravingboundaries.com">Braving Boundaries</a>.</p> ]]></content:encoded> <wfw:commentRss>https://bravingboundaries.com/new-years-resolutions-with-a-twist-part-2/feed/</wfw:commentRss> <slash:comments>0</slash:comments> </item> </channel> </rss>