Self-Care, A-to-Z: Gratitude as Focus, Frame, and Fuel for Self-Care

by Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE, lead co-editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals 

     I was ambivalent about “gratitude” as the November blog topic—in part, because of problems associated with Thanksgiving as a holiday. But, I was drawn to writing about gratitude. Recently, while at a conference in Dallas, TX, I set THAT DAY as my decision deadline. On my morning walk, I happened upon the Thanks-Giving Square. There, a plaque reads: “Celebrating gratitude and thanks-giving is a human value present in cultures around the world.” Well, alrighty, message received: Gratitude, it is!

     First, a caution: If experiencing clinical depression, gratitude and similar strategies can seem cliché. I offer this brief article as a caveat:  http://www.goodhousekeeping.com/life/a45386/gratitude-lists-dont-work/

     I invite you to (re)-read Tammy Quetot’s excellent entry, “Gratitude: Walking the Path with Appreciation,” in The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals. Tammy articulates gratitude as a powerful and accessible aspect of self-care. Building on Tammy’s work, I invite using gratitude as focus, frame, and fuel for self-care.

Gratitude as Focus

     Gratitude is not just about attitude; it is intentional practice, a way of actively focusing. One way I practice gratitude is keeping a gratitude journal, in which I list five things each day. This habit makes me focus on that which makes my life better. Recently, I perused the journal and identified themes—those items I list most frequently. I identified particular relationships; simple pleasures, such as noticing a rainbow; and routine activities, such as dinner on the deck. Practicing gratitude involves simply paying attention. What strategies do you use to pay attention and focus on gratitude?

Gratitude as Frame

     Using the strengths perspective lens, one of my favorite therapy and life strategies is “re-framing.”  Using gratitude as a frame alters one’s perspective. I struggle with physical self-care. My favorite “exercise” is reading a heavy book, while lifting a big cup of hot chocolate. In my self-care journey, I’m learning to reframe physical self-care through practicing gratitude. On routine walks or taking the stairs, I am explicitly grateful for the physical capacity to do so. I thank my body for the gift of being active. As I practice yoga, I am grateful for the opportunity to reflect. (And, when I lift weights, I am just grateful when it’s over. 😊) Intentionally, I express gratitude for the connection of mind, body, and spirit. 

     A colleague reframed her commute as time to listen to podcasts, books on tape, or just have time to herself. Whereas she was resentful before, through reframing, she is grateful. What are some situations in which you could use gratitude to (re) frame?

Gratitude as Fuel

     Anecdotal evidence and scientific studies demonstrate myriad ways that practicing gratitude affects well-being—emotionally, socially, physically, spiritually (e.g., Blyth, 2017). Emphatically, gratitude does not ignore dire circumstances or crises. Rather, genuine gratitude requires an acknowledgment of the awfulness! This acknowledgment frees energy to activate gratitude. 

     Let’s use this month of Thanks-giving to commit to using gratitude as fuel, frame, and focus for self-care.

     Thank you for sharing this blog space about our self-care struggles, successes, and strategies.  I am grateful.  

     Peace, Love, and Self-Care, Erlene

Reference

Blyth, L. (2017). The power of gratitude. New York, NY: CICO Books.

Dr. Erlene Grise-Owens, Ed.D., LCSW, LMFT, MSW, MRE is a Partner in The Wellness Group, ETC.  This LLC provides evaluation, training, and consultation for organizational wellness and practitioner well-being. Dr. Grise-Owens is lead editor of The A-to-Z Self-Care Handbook for Social Workers and Other Helping Professionals.  As a former faculty member and graduate program director, she and a small (but mighty!) group of colleagues implemented an initiative to promote self-care as part of the social work education curriculum. Previously, she served in clinical and administrative roles. She has experience with navigating toxicity and dysfunction, up-close and personal! Likewise, as an educator, she saw students enter the field and quickly burn out. As a dedicated social worker, she believes the well-being of practitioners is a matter of social justice and human rights. Thus, she is on a mission to promote self-care and wellness!