Dr. Hannah Roberts

Dr. Hannah Roberts · November 13, 2017 ·

“When I started counting my blessings, my whole life turned around.” ~Willie Nelson

A Month of Gratitude

This November, we are practicing a month of gratitude. Each Monday, we want to share a new gratitude practice with you! Ongoing research suggests that gratitude activities may improve life satisfaction (Seligman, Steen, Park, & Peterson, 2005). Last week we looked at how you score on the Gratitude Questionnaire. Today, we are going to introduce you to the most simple option of all the gratitude practices: the gratitude list.

The Gratitude List

Practicing gratitude includes acknowledging the positive aspects of one’s life. This may include listing the good things that have or are happening in life, as well as identifying those important people in your life. A gratitude list is a simple list of those people and things that you are grateful for. Many research studies have included writing down a gratitude list at the end of each day. A gratitude list helps you reflect on the day with a positive lens, reviewing the events of the day and looking for those things that you are most grateful for. Writing things down helps you shift your thinking and memory and also gives you an ongoing list to reflect on.

Simplicity is Key

Researchers have found that you do not need to make a long list of what you are thankful for, but instead found that the shorter the list, the easier it is to practice gratitude. A recent study found that it was easier for people to remember and write down two acts in which people close to them did something for which they should be thankful than it was to think of six (Puente-Diaz & Cavazos-Arroyo, 2016).

We Challenge You

So today, we are suggesting that you try writing down two things you are thankful for at the end of the day. They don’t have to be epic. It could be something as simple as being thankful for having the modern conveniences of electricity and running water, or feeling grateful for the friendly smile of your barista as they handed you a hot beverage. You can keep a notepad beside your bed, or you can simply type them into your phone. If you have a planner, you can create a space to write your gratitude list down each day. Have a journal? You could keep a running list on the front or back page. Maybe you’re not so good at remembering? That’s ok! Try a post-it note on your bathroom mirror and leave a sharpie on the counter; you can add to your list when you brush your teeth every night! We challenge you to try this for a week. It’s ok if the same things come up each evening – the goals is to end your day thinking about those two positive things.

Sounds too simple to be true? Try a gratitude list this week and see how it goes!

Dr. Hannah Roberts · November 6, 2017 ·

“Be thankful for what you have; you’ll end up having more.

If you concentrate on what you don’t have, you will never, ever have enough.”

~Oprah Winfrey

How much gratitude do you have in your life? Are you looking for more? As we intentionally grow our gratitude practice this November (more about that in this post), we will be introducing you to a number of scientifically researched approaches and techniques. What better way to get started this #GratitudeMonday than to assess your current gratitude levels?!

The Gratitude Questionnaire is a simple, six question survey you can take to see how much gratitude you are currently feeling and experiencing. The questions also help you understand how individuals experience gratitude. Scores on the Gratitude Questionnaire have been found to be “positively related to optimism, life satisfaction, hope, spirituality and religiousness, forgiveness, empathy and prosocial behavior, and negatively related to depression, anxiety, materialism and envy.”

Ready for the questions?

The Gratitude Questionnaire-Six Item Form (GQ-6)

By Michael E. McCullough, Ph.D., Robert A. Emmons, Ph.D., Jo-Ann Tsang, Ph.D.

Using the scale below as a guide, write a number beside each statement to indicate how much you agree with it.

1 = strongly disagree 2 = disagree 3 = slightly disagree 4 = neutral 5 = slightly agree 6 = agree 7 = strongly agree

I have so much in life to be thankful for. ____
If I had to list everything that I felt grateful for, it would be a very long list. ____
When I look at the world, I don’t see much to be grateful for.* ____
I am grateful to a wide variety of people. ____
As I get older I find myself more able to appreciate the people, events, and situations that have been part of my life history. ____
Long amounts of time can go by before I feel grateful to something or someone.* ____

Now, add up your score. * Items 3 and 6 are reverse-scored, so subtract those two answers.

Curious how your score compares to others’? You can check out a list of scores here. For example, multiple studies with college students have found average scores between 34.13 – 37.86.

Surprised by your results? Want to improve your score? We’ll be introducing new gratitude techniques every Monday in November, so be sure to follow along! And feel free to join in the fun on social media by using the hashtags #GratitudeMonday and #ThankfulThursday or commenting on our Facebook or Instagram posts!

With gratitude,

Hannah & Sarah

Dr. Hannah Roberts · November 1, 2017 ·

“Acknowledging the good that you already have in your life is the foundation for all abundance.” ~Eckhart Tolle

This November, we’re choosing to focus on gratitude. November seems like a perfect time, and not just because of the American practice of celebrating Thanksgiving. As Dr. Sarah and I have mentioned in previous posts (here and here), we have each been focusing on taking this year (especially this fall) more slowly and more intentionally. So now feels like a perfect time to implement a gratitude practice and take our own wellness to the next level.

“It is impossible to feel grateful and depressed in the same moment.” ~Naomi Williams

There are numerous studies that have found that practicing gratitude enhances overall life satisfaction and subjective well-being. Gratitude is correlated with a sense of satisfaction with life and work, a positive mood, happiness, optimism, and hope (McCullough, Emmons, and Tsang, 2002). In addition, gratitude appears to impact anxiety, depression and negative moods. We have seen how gratitude has impacted the lives of people we work with, as well as in our own lives and so we’ll be digging deep this month.

As we express our gratitude, we must never forget that the highest appreciation is not to utter words but to live by them.” ~John F. Kennedy

Here’s what to expect this month: Each Monday, we will have #GratitudeMonday posts, where we will introduce you to a scientifically researched technique to bring more gratitude into your life that week. And each Thursday, we will have our #ThankfulThursday posts, where we will explore themes of gratitude and encourage you to identify those things you are most thankful for. We hope you’ll play along by using the hashtags and feel free to let us know how your gratitude practice grows!

You can start by thinking of one thing you are grateful for today. Maybe it’s a person or an act of kindness. Maybe it’s a special furry friend who keeps you company. Pause and take 5 minutes to think about how this impacts your life in a positive way. Share with us here or on Instagram or Facebook! We’ll start by sharing how much we are grateful for you! We love this little Thriving community on the internet and social media and we continue to be inspired by all of the amazing work each of you are doing to better yourselves and the world around you each day! Happy November!

Dr. Hannah Roberts · September 29, 2017 ·

Ah, fall! Growing up in Michigan, fall was always my favorite time of year. The air smelled different: often crisp, sometimes smoky. The leaves turned bright colors. We headed back to school (yes, I was one of those that loved school) and the cider orchard had juicy, flavorful apples and a seemingly endless supply of fresh cider.

Even now, living on California’s Central Coast, I love fall. Fall days are actually warmer here, with less fog rolling in from the ocean than in summer. I love surfing at sunset in the fall, just as the sun goes down on the horizon. The smell of the air changes here too – there’s more of a dry, herbal chaparral aroma on the wind. And apple season is still my favorite here.

In some ways, fall has always felt more like a new year to me than January. Everywhere, kids go back to school. I loved that academic year rhythm so much, I chose to work at universities for the past 10 years to keep that cyclical pattern of work and life. There’s something both nostalgic and comforting about starting a fresh school year – new outfit, new classroom, yet similar routines. It often feels like life comes back into balance with the return of the school year.

Fall is a time of resetting. Of preparing and returning to routines. We put the swimwear away and pack up the camping gear, reminiscing on the adventures of summer, as we settle down for the long nights of winter. We celebrate the harvest and pick and preserve the last bounty of summer to keep us nourished through the winter.

Fall is a season of balance. The length of daylight and darkness is evenly balanced on the autumn equinox and this helps us find our grounding after the enthusiasm of summer and prepare for the darker days of winter.

As we enter fall this year, here are a few simple ways you can find balance in your own life:

Let Go Of Clutter

Now is the time to clear out all of the things you no longer need. Not only is it a great time to get rid of clutter and clear out your closets, donating those things that are taking up space, but it is also time to look at your life and let go of what’s not working. Perhaps there are relationships that are more work than they are worth. Perhaps there are old habits that no longer feel good. See what you can let go of this fall to make room for improved ease and self care.

Establish New Intentions

Take some time to journal or think about what intentions or goals you have for fall. These will carry you through to the holiday season and new year. Remind yourself of them daily, by writing them down in your planner, on a post-it note on your bathroom mirror, or by creating an image that represents your intention that you can set as your desktop or phone wallpaper. These intentions should always be your top priority and can help you find clarity when day to day distractions come up.

Set A Schedule

Now that you’ve identified your goals and intentions, fall is a perfect time to put new habits into practice, or to return to those that you used to benefit from. Research shows that it takes 21 days to form a new habit. If you start now, that habit will be fully established by Halloween (perfect timing for those hoping to get a head start on healthy habits and have them in place for the holidays). Map out the next few weeks on your calendar and include priorities such as exercise, nutrition, and sleep.

Get The Best Sleep Of Your Life

Speaking of sleep, now is the perfect time to get your sleep on track. It’s easy to neglect sleep during the long summer days, where additional daylight adds energy and there’s always some fun activity going on. Yet sleep is an important foundation for everything else in our lives and we function best with a consistent bedtime and 7-9 hours of sleep.

Ask For Support

Fall is a perfect time to try out therapy. Many people use this time to reflect on past relationships and experiences and explore what changes might bring their lives more into balance. If this is something you are interested in, feel free to schedule a consultation with us today!

Dr. Hannah Roberts · September 7, 2017 ·

Dear New College Student:

Congrats! You have made it through that magical, frustrating experience that is high school and are headed off to college! Here is a simple strategy to survive college:

Take It Slow

Didn’t see that one coming? I know. I’m sure everyone in your life is telling you that “these will be the best years of your life.” And you’re getting a lot of advice about making friends, joining every club, going Greek, getting a job, and even how to drink as a university student. All those to-dos can leave college freshmen and transfers nearly paralyzed with overwhelm. So let’s try something different: take your time. Slow down and get tour bearings before you dive in.

Relationships

Yes, relationships are an important part of how to survive college. Know that the first people you meet in college do not need to be your forever friends or your future spouse. Many friendships are built around shared experiences, and while there are many wonderful experiences during Orientation/Week of Welcome, there are often many more bonding moments throughout life. Your roommate does not need to be your sister from another mother – be aware that roommates often have their own honeymoon phase where they first are amazed by all of the wonderful similarities they have, but then quickly spiral into tense arguments when differences show up.

Sex

And, speaking of relationships, sex can wait too. Just because you haven’t yet doesn’t mean you never will. And if you’re not really interested, it’s probably a sign not to push through or to let the other person convince you. Believe me, it’s not worth saying “yes” because you can’t think of why to say “no.” Survive college with fewer hookup regrets.

Parties

When it comes to parties, don’t do anything that doesn’t feel right. You do not need to prove your worth based on how many shots you’ve taken. Not everyone drinks in college and just because you don’t drink tonight doesn’t mean you never will. Survive college without incurring underage drinking or possession of alcohol charges, as well as avoiding hospital visits for alcohol overdose.

Greek Rush

Don’t rush into Rush. Focus on getting grounded and having a positive routine before you think about Greek Life. Fraternity and sorority recruitment take up an incredible amount of time and quite an emotional toll as well. It’s easy to lose track of all that’s happening in your life when you’re headed from one event to another. Maybe that’s why they call it rush? Many universities delay rush for that reason. If you have a choice to think about rushing in winter or spring, or even your sophomore year, choose that! You will end up knowing so much more about the chapters that you choose and you will feel great about them choosing you on bid day.

Schedule It!

One other simple strategy to take it slow and survive college? Put all of the following into a schedule (you can use your calendar on your phone) and protect that schedule no matter what!

Time For You: Find quiet spaces where you can connect with yourself. Don’t forget who you are in this time of transition.
Study Time: Break your assignments and studying down into small, manageable slots most days. Don’t save long, epic cramming sessions for right before finals.
Office Hours: Your professors are there to help, but it’s your responsibility to show up and prove you want to learn. Office hours are a great way to demonstrate your commitment to success, as well as to get to know your faculty.
Nutrition: Eat slowly and mindfully. This also helps with those of you that get tummy troubles when you have stress or anxiety. Looking for more tips on how to eat mindfully – check out this blog post by Dr. Albers, a mindful eating specialist.
Move Your Body: Exercise is a fantastic way to break up an academic day and keep your mind and body healthy and balanced.
Sleep: Try to keep sleep as consistent as possible for optimal brain functioning. Go to bed at the same time most nights and try to aim for seven to nine hours of sleep!

Feeling anxious? Not sure how to make this first year work for you? Got caught in all the excitement and now you’ve fallen behind? We are here for you! Contact us today to schedule a consultation and see if coaching or therapy is right for you!