Want to know how to feel more grateful in hard times? Need to be more positive and make the most of your circumstances?
When hard times hit, it’s hard to see the bright side of things. The last thing you want someone to tell you is to “just be more thankful for what you have.” This is especially challenging considering the global pandemic and all the tragedy and turmoil it’s brought with it.
Lives are being changed and challenged in ways we haven’t seen in over a hundred years. It’s a scary and stressful time for everyone.
With all the uncertainty in the air, from financial concerns over the crisis to trying to stay sane while social distancing, could gratitude be the answer? While worrying about paying bills and keeping the kids occupied, can being more thankful offer some relief?
Mental health concerns are high right now, and being more positive, and learning how to be happy and grateful are powerful coping strategies. Taking control of your mindset and becoming a positive thinker can not only change your perspective for today but help you find hope for tomorrow. But how?
That being said, I know that staying positive no matter what is harder said than done. And telling you to “just the more positive” isn’t helpful at all. So, allow me to turn to experts on the topic and share 11 practical ways to feel more grateful in hard times.
Plus, if you’re ready to take this journey of gratitude, click here to get your FREE 30-Day Gratitude Journal.
How to Feel More Grateful in Hard Times
#1. Focus on What You Have
Practice a positive mindset by focusing on what you have and what you can do instead of the things you don’t have or you are not able to do. There is so much power in positive thinking because it is so much more beneficial to our well-being.
Whenever a negative thought pops up in your mind, immediately try to think about something positive that is in your life or you have done, or something that makes you happy. Don’t let negativity get to you.
By finding the good in a negative situation or changing your negative thoughts to positive, you will find plenty of possible ways how you can improve your life or express yourself creatively with the resources you already have while at the same time staying home.
Sedija Lejiete, Positivity Enthusiast
Sedija Lejietei s a positivity and positive body image enthusiast and a founder of a brand that is based on all things positive and fashion.
#2. Do a Complaint Detox
Everyone has heard about detoxing your body and eating healthy. But we can also do a lot more to detox our minds as well. It doesn’t really matter what your circumstances are at the present moment. Complaining about what you lack in life or the injustices your ego feels the right to moan about, only dis-empowers you and creates a stronger story for your ego. Complaining then becomes a normal way of life and it’s difficult to get out of this victim mentality.
👉🏽 RELATED POST: How to Stop Negative Self-Talk
For the next week, choose not to complain about anything and choose to see the positive in each situation. Observe how your ego wants to feel like a victim, and interrupt and challenge it. Think positively, expect only positive results and situations, and your circumstances will change accordingly. If you persevere, you will transform the way your mind thinks. It might take some time for the changes to take place, but eventually, they will.
All it requires to boost your joy is to take notes and write down 10-15 things you are grateful for each day. That’s it! Each morning before you start your day, write down all the things you are grateful for and then feel it in every cell of your body. Start your day like this for the next 30 days and you’ll notice a massive shift in your mood.
Kosta, Yoga Teacher
Kosta resides and teaches yoga in Koh Samui most of the year when he is not otherwise training or teaching in other countries. Born in Eastern Europe, with extensive time spent in Canada, Europe, America and Asia, Kosta is very much a global yogi with a global vision. Kosta’s passion for yoga blossomed in 2004 when he set out on his own journey of self-discovery. Kosta is the Founder of Vikasa Yoga Retreat and Academy.
#3. Practice Being Thankful
Although to many of us, this feels like the opposite of a gift, there are times in life when we are given a moment. (My heart really goes out to those struggling with this sickness, with loss, and with the financial crisis right now.)
Whatever your struggle might be during this time, though, there is an offering in the storm. And that offering is learning how to truly be grateful. We didn’t see this coming, but boy did it ever. Our lives are flipped. Our lives are stripped. We are left with a choice: turn to complain and sadness over the closed door, or practice being thankful for whatever opportunity this situation presents (even if we can’t see it clearly right now).
Your choice will determine everything. “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie.
Choose gratitude in these hard times.
Britney, The Happiness Agreement
While studying for her Master’s in Psychology, Britney decided that she wanted to pursue a career in the study of Positivity. So, she set out on a journey to uncover true happiness and has made it her life’s mission to share what she learns with the world. When she’s not writing or wrangling her twin boys, you can probably find her in the bed, crumbs all in the sheets, giggling at the Golden Girls, and thoroughly enjoying large portions of cheap Malbec.
#4. Learn to Interrupt Cycling Thoughts
Consider interrupting the cycle of thoughts that can amplify your stress. This doesn’t mean you should deny the way you’re feeling; however, it means you can reduce stress by shifting your focus.
For instance, let’s say you’re thinking negative thoughts such as, “I can’t stand being stuck at home. I hate being so cut off from my family and friends.” See if you can shift your attention to positive aspects of the situation, such as “I’m fortunate to have a roof over my head. I’m grateful for the technology to video chat with loved ones.”
You can also shift your attention away from cycling thoughts by bringing awareness to your body. For example, you can interrupt your thoughts by shifting your attention to the soles of your feet. This can be practiced while walking around your home or while walking outdoors. Simply notice the feeling of each foot as it connects with the ground. Each time your attention wanders (which might be every second or two!) gently bring your awareness back to your feet.
Joy Rains, Author
Joy Rains is the author of the primer Meditation Illuminated: Simple Ways to Manage Your Busy Mind and host of the podcast Mindful 180. Her book and podcast are designed to help those new to meditation tap into its transformative power. More information can be found on www.joyrains.com.
#5. See “The Sugar” in Small Moments
You know the saying “when life hands you lemons, make lemonade”, but you can’t make lemonade without any sugar–and right now it feels like there’s not a whole lot of sugar.
But I think we can find sugar in the small moments. For example, I’m trying to do therapy from home while also taking care of and schooling my young children. It is hard. AND each time I open my door, my 6 yr old son joyfully yells “MOOOMMMMYYY!!!” and it’s only 2 seconds, but when I truly show up for that moment and let it fill me with sweetness, it matters.
👉🏽 RELATED POST: Inspirational Gratitude Quotes
These moments–whether it’s seeing the first flower bloom in spring when you’re out for a walk, or a great Zoom call with your grandmother, or a perfect cup of coffee in the morning,–when we show up, pay attention, and are fully present for those it helps offset the painful moments. We need to make space for both.
Jill Stoddard, Therapist
Jill Stoddard is the author of Be Mighty: A Woman’s Guide to Liberation from Anxiety, Worry, and Stress Using Mindfulness and Acceptance and co-author of The Big Book of ACT Metaphors: A Practitioner’s Guide to Experiential Exercises and Metaphors in Acceptance and Commitment Therapy. She co-hosts the Psychologists Off The Clock Podcast and writes the Be Mighty blog for Psychology Today. Jill is a therapist and is the founder and director of The Center for Stress and Anxiety Management in San Diego, CA.
#6. Compare Down and Be Grateful
The top tip I would recommend is for people to feel more grateful in hard times is to compare down. Compare down is intentionally looking for how things could be worse. An extension of this is cultivating gratitude for how good things still are. As we think of how things could be worse it automatically makes us more appreciative of how things still are.
For example, we may compare down by thinking of how horrible it would be if we were under the pandemic without the internet. Then, we can think of how fortunate we are for having the internet because it allows us to stay connected with our family/friends and maintain our work.
👉🏽 RELATED POST: How to Manifest Gratitude from the Universe
Another example of comparison would be to imagine living in 1918 during the Spanish flu when there was no vaccine because scientists couldn’t develop them yet. In turn, that cultivates gratitude that we live in a time where vaccines are possible and it’s only a matter of time before one is developed for this crisis.
Comparing down and cultivating gratitude lowers anxiety and promotes a positive mood, which improves mental health.
Dr. Wyatt Fisher, Licensed Clinical Psychologist
Dr. Wyatt Fisher is a Licensed Clinical Psychologist and Marriage Counselor in Boulder, CO who hosts a marriage podcast.
#7. Adapt Your Mindset and Lifestyle
When we are faced with any situation that involves adversity, we have a choice in how we approach the situation. We can either allow it to overtake us, or we can rise to the occasion, reframe it as an opportunity, and adapt our mindset and lifestyle to ensure our well-being – physically, mentally, emotionally, and spiritually.
The current pandemic is challenging our world on many fronts. While social-distancing and stay-at-home orders are necessary in order to slow the spread of the virus, many people are experiencing extreme loneliness during this period of isolation.
What is the most powerful way to combat loneliness and feelings of isolation during the quarantine? Get super creative with staying connected. While our traditional, face-to-face opportunities for connecting with others have been stripped away, we can still achieve meaningful moments of connection with others when we apply a healthy dose of creativity, open-mindedness, and determination. Group video chats, phone calls, email messages, and handwritten cards or notes are all ways to stay connected with others.
Even if you live with other people, you may still feel the effects of isolation and loneliness. Here, make focus on creating memories together. Plan family movie nights, game nights, paint “parties”, Ice Cream “Sundays”, homemade pizza parlor, or create family videos. Embrace the simplicity to feel more grateful in hard times and use this time to connect with others in new and exciting ways.
Pamela, Spiritual Life Coach
Pamela spent her twenties in Corporate America as an employee benefits consulting actuary for Fortune 500 companies. A mother to four children, in addition to two pregnancy losses that served as catalysts for her spiritual growth and transformation which inspired her to embark on the path of becoming a spiritual life coach. She has since founded her life-coaching business Live Authentically and has written her first book ‘SOAR’ which is available now.
#8. Embrace Moments of Creativity
My suggestion is to always practice accessing higher states of energy. Embrace moments of creativity, calm, and fun when you can.
Find more joy in the small things, take more time for breaks, and indulge in what makes you happy.
The moments spent tapping into higher energy will help you relieve anxiety and elevate your overall emotional wellbeing. That’s the key to feeling more grateful during these hard times.
Antoinette Beauchamp, Empowerment Mindset Coach
Antoinette Beauchamp is an Empowerment Mindset Coach and Co-Founder of One & Many Co.
#9. Practice Self-Compassion
If you get easily frustrated or irritated at someone you are stuck at home with, give yourself grace. This is a whole new thing we are going through, and we are trying to figure it out a day at a time.
Give yourself a break from the expectations of being the perfect employee, partner, or parent. Accept feelings that may make you uncomfortable. If you feel “things suck”, let yourself acknowledge “things suck”. Allow yourself a “no judgment zone”. Let go of what you think you should or could have done differently.
Recognize that some days you may feel more productive than others, and that’s okay. I recently heard someone say, “This is a pandemic, not a productivity contest.” Many times we get on social media and put expectations on ourselves that are just unrealistic. We compare our story to someone else’s which makes us feel like we should be doing more.
👉🏽 RELATED POST: 500 Things to Be Grateful For
Let me give you permission to not feel like you have to keep up with the expectations you may feel because of what others are doing. Celebrate with others, yes. Put pressure on yourself to do the same, no. Identify what your priorities are at this time and focus on doing the things that matter most to you or your family.
Self-compassion says you are doing the best you can with what you have. And quite frankly, that’s all any of us can do right now.
Christy Pennison, Board-Certified Counselor
Christy Pennison, is a board-certified counselor, mental health consultant, and owner of Be Inspired Counseling & Consulting. She inspires hope for change through counseling and consulting to help individuals of all ages move forward and live fully.
#10. Push Yourself to Think Positively
The secret to dealing with any kind of stress is to have a positive mindset about it. Being negative and thinking only about the downside will not help you. If I could only give you 1 piece of advice about how to feel more grateful in hard times, this would be it… flip your thoughts positive.
Instead of thinking of the worst case scenario and the most awful things that could happen, please push yourself to think positively and be optimistic.
Here’s a quick and easy way to reframe a negative thought: ask yourself, if I had to turn this into a positive, and still true, story… how could I do it?
For example, if I accidentally backed- up my new car into a tree and damaged the bumper, I could say, “OMG, I am such a ding-bat, I can’t believe I hurt my new car, I can’t do anything right!” Or, I could turn this thought around using the positive story reframe and say, “I am so lucky that my car is strong and just got a tiny scratch and that my seat belts worked and I didn’t get hurt at all. The car did just what it should, it protected me!”
Dr. Kathy Nickerson, Licensed Clinical Psychologist
Dr. Kathy Nickerson is a licensed clinical psychologist and nationally recognized relationship expert who has helped thousands of couples. Over the past 20 years, Kathy has presented marriage and relationship advice at more than 70 conferences, while authoring more than 85 professional articles and books and is launching a book in early 2020. Kathy has successfully helped thousands of couples in her private practice and via thoughtfully crafted online therapy sessions designed for each couple’s unique needs. Her goal is to help as many couples as possible to strengthen and heal their relationships.
#11. Have an Optimistic State of Mind
Whatever you do, remain optimistic. If you are not optimistic, then try to do whatever you possibly can–that is healthy, of course–to achieve a positive state of mind.
Find joy in the small things, have hope for tomorrow, and believe that this will ultimately pass (because it will). A positive mind is a healthy mind, and given the challenges we are currently facing, we need to remain as mentally healthy as possible to resume normalcy and beyond.
Plus, an optimistic mind helps you feel more grateful in hard times.
Matt Glowiak
Matt Glowiak, PhD, LCPC, CAADC, NCC. is a practicing therapist, a professor, and a mental and behavioral health writer for Choosing Therapy (a Mental Health Startup based in Brooklyn, NY). He’s authored chapters in multiple textbooks and published online in the likes of Counseling Today, CONTACT, and The Advocate Magazine.
30 Days to Feel More Grateful in Hard Times
Ready to feel more grateful, one day at a time?
Get your FREE Printable Gratitude Journal, with 30 days of self-reflection prompts.
You can train yourself to think more positively and to feel more thankful no matter what’s happening around you. It all starts with one positive or grateful thought at a time.
Turn away from negative thinking, put away the stress, and let gratitude guide you.
Need to feel more thankful? Want to stay grateful no matter what? Click here for 11 ways to feel more grateful in hard times. Yes, even during a global pandemic. #Gratitude #Mindset #Thankful #Grateful
How do you feel more grateful in hard times?
Last Updated on November 19, 2022
Mimi says
I definitely am an optimistic person, but I love the rest of the tips, I will try them
It's All You Boo says
Hey Mimi,
Glad you love them. Being optimistic is such a great quality every person should possess. Good luck on your journey to success and stay optimistic.
Heather says
Gratitude is so important. Especially right now. I try to remember all of the things I have.
It's All You Boo says
Hey Heather,
Gratitude is indeed very important especially during the difficult times. It helps us see the world differently and be thankful for everything we have.
Marta says
In the military we use the phrase, Hunt the Good Stuff, and it really helps me feel grateful.
It's All You Boo says
Hey Marta,
Thanks for sharing that phrase. Hunting the good stuff indeed is very helpful as it allows us to see the world in a better perspective. Stay grateful and focused on your goals.
Amber Myers says
I love this! I always try to stay focused on what I DO have. I think that’s important.
It's All You Boo says
Hey Amber,
Agreed. Being grateful and focusing on what we have is very important as it helps us become more positive in life. Stay focused towards your goals and good things will happen.
Marisa says
This information is so important!!! I’ve really had to make changes in order to deal with all the changes!
It's All You Boo says
Hey Marisa,
Glad you find all these information helpful. Being grateful even for the little things can definitely go a long way. Good luck on making changes and your road to success.
Sonya Matejko says
There are so many easy and accessible tools here! Thank you so much for creating this resource for gratitude.
It's All You Boo says
Hey Sonya,
Glad you love them. Gratitude is very important in our daily lives. Hope these tools help you towards your journey to success.
Nadalie Bardo says
Hey Sonya,
There sure are! So many ways to just be thankful no matter what’s happening in our lives or the world.
Joy Rains says
Great tips for practicing gratitude as a daily habit!
It's All You Boo says
Hey Joy,
Glad you love them. It is very important to practice gratitude in our daily lives. Good luck on your journey towards success!
Nadalie Bardo says
Thanks, Joy! I appreciate you being a part of this!
Jason says
Gratitude is a very important quality. If a person does not have grateful heart, then this person will drive away everyone who is good to him.
Keeping optimistic, I will be able to realize, in spite of some hardship, there’s always hope to wait for you, which will lead you to the ultimate success.
Thank you for those tips.
It's All You Boo says
Hey Jason,
I agree with you 100%! Being grateful even for the little things can go a long way. Staying optimistic and having a grateful heart despite all the challenges can lead to success. Stay hopeful and glad you love these tips.
Nadalie Bardo says
Hey Jason,
I couldn’t’ agree with you more! A grateful heart is resilient, it’s optimistic as you say.
Amber Myers says
I need to keep these in mind. It’s okay to feel bad about something, but constantly doing so drains too much energy.
It's All You Boo says
Hey Amber,
Agreed, it’s very important to know how to feel more grateful even during the hard times. Feeling bad just brings out a lot of negative vibes, so we need to practice being grateful even for the little things. Thanks for reading.
Heather says
No matter how tough things get, we always try to remain grateful for the positive things in our lives.
It's All You Boo says
Hey Heather,
Agreed, no matter how tough things get, it’s very important to still be grateful even for the little things. There are definitely a lot of things to be grateful for even during the hard times. Thanks for reading.
Emman Damian says
It’s a good reminder on why we should be thankful with whatever is given to us especially during this time. It has been difficult during the pandemic but be thankful for the gift of life, family and friends.
It's All You Boo says
Hey Emman,
Agreed, it’s very important to know how to be more grateful even during the hard times. The pandemic has brought about different challenges but it’s great to still be thankful for being able to wake up every day with our family and loved ones. Thanks for reading and stay safe.
Jen @ JENRON DESIGNS says
I love the idea of the detox and interrupting the cycling thoughts. I also feel like the news & media has played a big role in my negativity, so we cut out basic television, cable, and the general news conglomerates.
It's All You Boo says
Hey Jen,
Glad you love them, I personally love them too! Agreed, news and social media have that huge effect on people’s lives. What we can do is find better ways to divert our time and feel more grateful despite the hard times. That’s a step everyone needs to take, especially when there’s just too much negativity going on. Thanks for reading!
Nina says
girl I needed this today. I’ve been having such a rough week. I’m not in AA but my brother is and step #1 reminded me of their mantra: do I have food? do I have shelter? do I have my health? Thank you for making me check in and be positive about what I have.
It's All You Boo says
Hey Nina,
Glad you found this. For someone like you who’s been having a rough week, a great reminder on how to feel more grateful is very important. Thanks for sharing your thoughts and agreed, we should be thankful for everything we have even the little things. Thanks for reading and best of luck on your journey.
rachel says
As someone who has been MAJORLY struggling lately, this is SUCH a great read.
It's All You Boo says
Hey Rachel,
It’s great to know that you found this when you needed it the most. For someone who’s experiencing a major struggle in life, it’s very important to still see the good in things and be grateful for even the little things. Best of luck on your journey and thanks for reading.
Prajaktasfoodlab says
This is such a useful information. We need something like this to have something positive during hard times.
It's All You Boo says
Hey Prajaktasfoodlab,
Glad you found these tips on how to feel more grateful useful. Agreed, we all need something to remind us that despite all the challenges, there are still lots of things to be grateful for.