Tips from the expert
Gratitude diary: Psychologist talks about meaning and nonsense of the measure
Maybe you know that: the mood is in the basement, the day is not yours. But is that really like that? A gratitude diary should help. The star spoke to a psychologist about it.
According to Robert Koch Institute (RKI), around 20 out of 100 people in their lives develop depression or chronically depressed mood at least once. And this is emerging in Germany. With 9.2 percent, the proportion of depressive symptoms here is higher than in the EU average-this is 6.6 percent. Only in Luxembourg, Sweden and Portugal can be a depressive symptoms among the population. People want to promote their satisfaction through mindfulness methods, such as leading a gratitude diary. Dipl. psychologist Christine Geschke in the star-Interview.
Gratitude diary: The psychologist says that
Gift is a consultant and therapist in Hamburg. She studied psychology and neurology. Its focus is on clinical psychology and cognitive neurosciences. The therapist with her own knows how people perceive and process signals from the environment. She also knows who should keep your fingers from gratitude diaries.
Ms. Geschke, we all know these bad days: they start with an unfavorable misfortune, such as buried coffee. And then the worm is often in it. One mistake after the other follows. Just not my day or imagination?
Geschke: You have the feeling that the worm is in. The impression that everything goes wrong. And once it is there, you attribute everything to the negative attitude. Filter is put about consciousness. And then only gets through what is negative. The positive is no longer registered. Although many positive events may happen.
And then a gratitude diary is used.
That would be a nice measure in this example. You could check in the evening whether the day was really that bad. Sometimes it happens that you feel terribly unfairly treated by fate. A reality check in can help. This is particularly important these days. Because you constantly compare yourself, for example via social media. Each: R only places the best of itself. This quickly gets the impression that you are a disadvantage, you don’t feel as great as the others. And this creates dissatisfaction. It is important for this person to check and relativize. Then you quickly realize that I don’t really feel that bad. This works under a certain requirement.
Which?
The prerequisite is that you can recite the balance sheet again by becoming aware of the positive parts in life. Sometimes it can’t happen. Namely, if there are serious problems. In the worst case, it is trauma, blows of fate, depression. And then it does not help primarily to turn to the positive. Then the whole danger runs that the painful shares in life will not be recognized. Or are not taken seriously. And that’s important.
People with mental illnesses should keep their hands off the gratitude diary?
If someone is mentally ill or has serious problems, it doesn’t help. Then you need professional accompaniment, for example psychotherapy. But it is a nice methodology to keep the view of slightly dissatisfied people back into positive. It helps to better perceive yourself and the outside world. However, you should also be careful not to put yourself under pressure. It can easily happen that the gratitude diary forces yourself to be grateful. It’s ok if that’s not the case.
Tip: You can find further book recommendations from the editorial team on our topic page.
Gratitude diary: What questions should I ask myself?
There are now professionally elaborated concepts. For example that . However, if you just want to get started, you can sit down in the evening before going to bed and review the day again. You could specifically be aware of three situations for which you are grateful. That can also be simple connections. Maybe: that someone smiled at you; that something worked; that you got an appointment even though everything spoke against it. Such simple things can be that then put a smile on your face. Or give a positive feeling.
What about diaries in which people write down their frustration?
It can be recommended, but does not have to. One externalizes what moves you internally. Means: You write down unsightly things that have happened to you. At best, it no longer tortures inside. Then it is black on a paper on black. This is a relief process. And if you understand it that way, the negative be useful.
How is that with you? Do you run a grateful diary?
I probably didn’t have the time more often and sometimes not the discipline to write down something regularly in the evening. Therefore, I got used to taking a review of the day again before falling asleep and highlighting the pleasant shares. This personally helps me personally to fall asleep with a good feeling.
Do you have suicidal thoughts?
The telephone counseling offers help. It is anonymous, free of charge and can be reached around the clock at 0 800/11 0 111 and 0 800/111 0 222. Advice via email is also possible. A list of nationwide aid bodies can be found on the.
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Source: Stern
I’m Caroline, a journalist and author for 24 Hours Worlds. I specialize in health-related news and stories, bringing real-world impact to readers across the globe. With my experience in journalism and writing in both print and online formats, I strive to provide reliable information that resonates with audiences from all walks of life.
