Happy Belated Thanksgiving to the United States!
It’s a day where we take a look at the things we do have, and feel grateful for what we’ve got.
While you are in recovery from substance use disorder, it’s important to remember that expressing gratitude, in some form or another, is crucial to moving forward with recovery, and moving beyond the negative sentiments that can bring you down and provoke relapse.
What Can You Be Grateful For?
Many folks like to take a look at what they do have. Maybe a gratitude list in recovery would look something like…
- roof over my head
- money in my bank account (if not much)
- able to afford food
- clean and sober for x amount of days (doesn’t matter if it’s 1 or 1,000 days)
- healthy
Of course, gratitude is relative. Maybe your gratitude journal would look something like…
- woke up this morning
- the sun is shining
- I’m alive.
No matter the types of things that allow you to be grateful, it’s important to take a closer look at the points of gratitude you’ve written down, and why they are important.
Experts on gratitude, like Robert Emmons, make some suggestions about handling gratitude…
- “Don’t just go through the motions” (decide that you’re doing this to specifically be happier)
- “Go for depth over breadth” (provide details of why something really makes you grateful or happy. For example, the sun is shining, and it reminds me of being happier as a child)
- “Get personal” (pay attention to people, not objects)
- “Try subtraction” (what would your life be WITHOUT that specific point of gratitude?)
- “Savor surprises” (what surprised you? unexpected moments make you more grateful)
Where to Start?
Some people find that writing with pen and paper is a good way to begin a gratitude journal. Being away from the computer or phone makes you less distracted, and having a specific material object designated for writing means you can bring it with you anywhere.
It’s important to remember that this is more than merely making a list of positive instances in your life. Creating a gratitude journal should be done carefully; taking the time to reflect on why you’ve found gratitude in specific elements in your life will help you to develop the strength to view your life with a positive attitude, regardless of what happens.
You’ll meet the points in your recovery journey with an open mind, rather than despair. As a technique, expressing gratitude might mean that the next time you crave alcohol or drugs, gratitude will lead you to sobriety.
