{"id":6177,"date":"2016-10-21T19:55:22","date_gmt":"2016-10-21T19:55:22","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=6177"},"modified":"2016-10-23T12:43:13","modified_gmt":"2016-10-23T12:43:13","slug":"journaling-gratitude-for-wellbeing-mental-health","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/21\/journaling-gratitude-for-wellbeing-mental-health\/","title":{"rendered":"Journaling Gratitude for Wellbeing &amp; Mental Health"},"content":{"rendered":"<p>Wee video I made:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/RXKyukRnJpw?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>\u00a0<\/p>\n<h2>Gratitude<\/h2>\n<p>Choose 3 things that you&#8217;re grateful for each day, and express why and how happy it makes you feel.<\/p>\n<p>For example:<br \/>\n&#8220;It is awesome that I don&#8217;t have to pay for parking at work, this saves me \u00a3100 a month compared to my old job. And I don&#8217;t have to walk for from where I&#8217;ve parked now&#8221;<\/p>\n<p>You could also take a specific picture and share on social media.<\/p>\n<p>\u00a0<\/p>\n<h2>Recall the Positives<\/h2>\n<p>When you get home from work, try and recall 2 things that went well during the day. This helps you to focus on good, rather than negative things.<\/p>\n<p>\u00a0<\/p>\n<h2>Imagine Your Best Possible Self<\/h2>\n<p>\u201cThink about your life in the future.<\/p>\n<p>Imagine that everything has gone as well as it possibly could. You have worked hard and succeeded at accomplishing all of your life goals.<\/p>\n<p>Think of this as the realization of all of your life dreams. Now, write about what you imagined.\u201d<\/p>\n<p><a href=\"http:\/\/www.carolinemiller.com\/info\/Best_Possible_Future_Selves_Exercise.pdf\" target=\"_blank\">source<\/a><\/p>\n<p>This helps me feel generally more optimistic.<\/p>\n<p>More info here:<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"kklSIXYh9d\"><p><a href=\"https:\/\/missiontolearn.com\/best-possible-self\/\">How to write your way to a better life in just four days<\/a><\/p><\/blockquote>\n<p><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; visibility: hidden;\" title=\"&#8220;How to write your way to a better life in just four days&#8221; &#8212; Mission to Learn - Lifelong Learning Blog\" src=\"https:\/\/missiontolearn.com\/best-possible-self\/embed\/#?secret=q39j4rbqmB#?secret=kklSIXYh9d\" data-secret=\"kklSIXYh9d\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>\u00a0<\/p>\n<h2>Gratitude for\u00a0Sport Psychology<\/h2>\n<p>\u00a0<br \/>\nImagine athlete 1<br \/>\n&#8211; He rolls out of bed<br \/>\n&#8211; Thinks negatively in the shower<br \/>\n&#8211; Mindlessly eats his breakfast<br \/>\n&#8211; Begrudgingly drives to training<\/p>\n<p>Imagine Athlete 2<br \/>\n&#8211; He gets out of bed<br \/>\n&#8211; He thinks about how grateful he is to have a loving wife &amp; child<br \/>\n&#8211; He thinks about how lucky he is to have a house and warmth and water on tap<br \/>\n&#8211; He eats his breakfast, appreciates it and thinks about how lucky he is and how hard people have worked to get that food on his plate\/bowl<br \/>\n&#8211; He gets in his car and thinks about how lucky he is not to have to get 3 buses to work<\/p>\n<p>&#8211; Athlete 2, is much more likely to arrive at training, upbeat, positive and energised.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wee video I made: \u00a0 Gratitude Choose 3 things that you&#8217;re grateful for each day, and express why and how happy it makes you feel. For example: &#8220;It is awesome that I don&#8217;t have to pay for parking at work, this saves me \u00a3100 a month compared to my old job. And I don&#8217;t have [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[2007,4909],"tags":[3252,34656525,5551,5411,260979,171673],"class_list":["post-6177","post","type-post","status-publish","format-standard","hentry","category-musings","category-psychology","tag-anxiety","tag-best-possible-self","tag-depression","tag-gratitude","tag-positive-psychology","tag-wellbeing"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Journaling Gratitude for Wellbeing &amp; Mental Health - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/21\/journaling-gratitude-for-wellbeing-mental-health\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Journaling Gratitude for Wellbeing &amp; Mental Health - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Wee video I made: \u00a0 Gratitude Choose 3 things that you&#8217;re grateful for each day, and express why and how happy it makes you feel. 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In the first episode I cover: Garlic - crush in 20 mins before you eat it to get the allicin Brocolli Sprout Seeds -\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9137,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/07\/01\/easy-ways-to-increase-positive-energy\/","url_meta":{"origin":6177,"position":1},"title":"Easy Ways to Increase Positive Energy","author":"Dave","date":"July 1, 2018","format":false,"excerpt":"Not directly MMA related, but an optimistic mindset and enthusiasm will definitely help with the grind of training and pre-fight nerves. Positive Self Talk Have a mantra such as \"Cool, calm & collected\" Here's a list of other possible mantras https:\/\/youtu.be\/iGzzieHXQdg Positive Room Entrance Each time that you walk into\u2026","rel":"","context":"In &quot;MMA&quot;","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/mma\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/iGzzieHXQdg\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":8757,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/01\/07\/january-2018-goals\/","url_meta":{"origin":6177,"position":2},"title":"January 2018 Goals","author":"Dave","date":"January 7, 2018","format":false,"excerpt":"\u00a0 Outcome Goal - Increase wellbeing with Earthing Process Goal - Make sure I walk\/sit barefoot in the garden everyday, even if it's just for 1 minute or train barefoot on the beach near work More on grounding\/earthing here. \u00a0 Increase Shoulder Mobility - Clasp hands behind back by February\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"goal setting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":9592,"url":"https:\/\/blackbeltwhitehat.com\/en\/2018\/11\/11\/best-carl-jung-quotes\/","url_meta":{"origin":6177,"position":3},"title":"Best Carl Jung Quotes","author":"Dave","date":"November 11, 2018","format":false,"excerpt":"Carl Jung was an early advocate of analytical psychology and like Freud is well known for his work relating to theories of personality & the human subconscious. 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The Easy Pose, isn't always easy. After 10 minutes the position can become painful and unstable. It can help you feel 'grounded' and connect with yourself. If you have knee and\/or hip injuries or issues, then you may not be able to do this pose. Same with serious\u2026","rel":"","context":"In &quot;bjj&quot;","block_context":{"text":"bjj","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bjj\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/zLvJD7iKVhw\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":6246,"url":"https:\/\/blackbeltwhitehat.com\/en\/2016\/10\/31\/earthing-grounding-for-health\/","url_meta":{"origin":6177,"position":5},"title":"Earthing \/ Grounding for Health &amp; Recovery","author":"Dave","date":"October 31, 2016","format":false,"excerpt":"\u00a0 Interesting scientific paper on this: https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3265077\/ \u00a0 The research done to date supports the concept that grounding or earthing the human body may be an essential element in the health equation along with sunshine, clean air and water, nutritious food, and physical activity. \u00a0 Apparently, it's all to do\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/10\/graphgrounding.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/10\/graphgrounding.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/10\/graphgrounding.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/10\/graphgrounding.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2016\/10\/graphgrounding.png?resize=1050%2C600&ssl=1 3x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6177","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=6177"}],"version-history":[{"count":15,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6177\/revisions"}],"predecessor-version":[{"id":6192,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/6177\/revisions\/6192"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=6177"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=6177"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=6177"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}