Gratitude

When You Feel Like Giving Up

654 747 Dr. Rozina

Do you ever feel like giving up when things are getting too hard?

Most people do some time in their life.

How do you get over those feelings?

I had my own experience getting over that kind of feeling a few months back when I was ready to give up on publishing my book. My coach helped me one day with an exercise that helped me through it. I am sharing it with you today so you might benefit from it too, in case you are going through similar feelings.

Before I share what that exercise is, let me share a brief story about why persevering is so important.

A few weeks back, I got an email from a professor at the University of Washington. It informed me that my book Stress to Joy was added to a graduate program course.

OMG! My book – a university reading recommendation – that is a bigger honor for me than even becoming a bestseller.

I got tears in my eyes because it was only a few months back that I was ready to give up on publishing the book.

You see, I had been working on this book project for almost ten years. With my other responsibilities, it was getting delayed again and again.

I had schooling to become a medical doctor, not an author. We tend to write shorthand for medical notation, and it was hard for me to write for the book. I had to go through revisions after revisions, which made me feel that I was not good enough.

To make it even harder, I had to go through another horrifically stressful event. A government agency had penalized my business for $35,000 in error.

Although they removed the penalty later, it was extremely stressful while it lasted.

As you may know, when you are stressed, everything feels even more difficult. The stress I was feeling was making it more difficult for me to complete the book. I was getting emotional and felt like I did not have what it took to get it published. Giving up felt like the easiest thing to do.

I am so grateful for my coaches, Ben Patwa and Derek Doepker, who helped me through that difficult time.

I vividly remember that day when I had a video coaching call. Tearfully, I told my coaches, “I am holding by a thin thread. I feel like giving up.”

So they took me through a visualization exercise.

Visualization is a powerful technique. When you try to see in your brain’s eye a vision of something you want, you see it as if it has already happened.

My coach had seen a painting in our house done by my husband. It has a staircase arising from the tip of a pen, leading to a door on the top. He asked me to visualize taking those steps leading to that door and then asked me what I saw on the other side of the door when I finally reached it.

I told him that I saw and heard people saying thank you for making a difference in their lives. My spiritual leader, my family, and my friends were all smiling with pride on their faces.

That visualization was the turning point for me. It reminded me of my purpose. When I realized that my purpose was bigger than my problems, it gave me the courage to overcome the feeling of wanting to give up.

I am so happy and grateful that I did. Because if I would have given up at that time,

  • The book would not have been published.
  • It would not have become a number one best seller on Amazon.
  • It would not have become a reading recommendation at a University.
  • I would not have been invited to give interviews and keynote speeches.

Because of the book, I get the opportunity to share the message with health care professionals and a wide variety of other people who can use the message to help others.

When these people share what they learn with people they come in contact with, the ripple effect will help so many more. In turn, that also brings me closer to my mission of helping more than a million people become healthier and happier.

All this would not have been possible if I had given up when it was hard. So if you ever feel like giving up, remind yourself of your purpose.

If your purpose is more significant than your problems, you will be able to overcome the obstacles.

Next time you feel that your project is too hard, you can ask these questions:

  • Why do you want to complete that project in the first place? What is your purpose?
  • What will it feel like when you finally achieve your purpose? Give advance gratitude for achieving your goal.
  • If one path to your purpose is hard, are there detours you can take to your destination?

Make a choice and start taking action, no matter how small.

Let me know how this technique helps you and if you have any questions.

 

Dr. Rozina

#1 Best Selling Author, Speaker, and Psychiatrist
www.drrozina.com

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The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

rear-view mirror

Are You Staring in the Rear-view Mirror?

6016 4016 Dr. Rozina

Today, a woman shared with me that her husband is planning a fun Valentines day.

Yet, she’s having a hard time getting excited about the fun they are going to have. All because she keeps thinking about his past bad behavior. She can’t bring herself to appreciate the kindness he’s showing today.

Do you feel like that sometimes?

Like you can’t stop dwelling on the past to enjoy the present?

Here’s an analogy I share with my clients when they’re struggling to let go of the past.

 

Focusing on the past is like looking in the rear-view mirror while driving.

You may scan the rear-view mirror from time to time, e.g. while changing lanes.

The rear-view mirror can be a useful guide… but what would happen if you never took your eyes off it to look in front of you?

It would be a recipe for an accident, right?

Every day is a new day. And that means every day is an opportunity to make new choices.

Focusing on the rear-view mirror (past) may rob you of enjoying what’s in front of you (present).

 

What choice will you make today?

Will you dwell on the past, or will you choose to see the new opportunity for gratitude right now?

 

Wishing you a happy Valentines day.

Dr. Rozina

#1 Best Selling Author, Speaker, and Psychiatrist

www.drrozina.com

Join me on FacebookTwitter, LinkedIn

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

 

 

 

 

This content is for educational purposes only.

Please consult a licensed medical or health professionals for personalized treatment recommendations.

stress management

Even Good Things Can Lead to…

3818 2546 Dr. Rozina

The beginning of the year is also a time when people have gone through increased demands of activities, socializing and sometimes vacations. Many times they feel drained and exhausted afterwards.

Why? 


Because too many of even good things can be stressful for the body and mind.

We call it positive stress. The stress due to too many positive things.

Stress, even when positive, can cause some adverse effects.

Therefore, let me share here how to minimize the negative effects of positive stress by using my personal example.

I had a stimulating end of the year with a vacation planning for a family wedding and release of my Stress to Joy Guided Gratitude Journal, on top of all the year-end stuff a business owner has to do.

I was thrilled and enjoyed all the socializing and excitement. I did not feel any stress although my body was experiencing some negative effects of positive stress.

Few weeks later, I was found to have high blood pressure. Now if you are a healthcare professional, or know someone who is, you may know that doctors make terrible patients because they know all the possible consequences of an illness.

Like many doctors, my mind started going over all the possible worse case scenarios, I could go thru with an underlying high blood pressure; strokes, heart attacks, dementia, etc.

Consequently, I started feeling stressed and worried.

[Yes, stress doctors can also feel stressed].

The next day, I caught myself worrying and decided to apply the basic formula I teach others in the Stress to Joy® program.

Once I went through the exercise I felt relief from stress. I stopped worrying and started feeling empowered to take action. I started feeling calmer again even though my external situation hadn’t changed yet.

What helped me?

My journaling practice.

I usually start my mornings with my gratitude journal and follow up with my reflections. So that day as I began to reflect, I applied the basic Stress to Joy® formula ACR.

A –  I acknowledged that I am going through the positive stress of publishing as well as vacation planning and business management. Although it makes me happy and excited, it is causing some adverse effects on my health. I noticed the body tension and jumpy thoughts.

C – I calmed down intentionally with the feet to floor exercise and mindfulness.

R – I started reflecting using 3Rs:

Recognize: I recognized that certain things are in my control and certain things are not. The number on the blood pressure machine is not in my control.

It is in my circle of concern but not in my circle of control.

Although I cannot control it, I can still influence it by taking specific actions; e.g., watching my diet, doing my exercises, making my doctor’s appointment, and taking medications if needed.

Circle of Concern and Circle of Influence

Realize: I realized that I was reacting by focusing on the worst-case scenarios and that it is not helping me.

Response: So I told myself to use the mantra for letting go of worries;

“I choose not to suffer before suffering.
I will deal with the problem if it happens when it happens. ( There is a chance it may never happen, or it may occur after a long time. )
I choose to focus on and take steps to get the results I want rather than the results I don’t want.

I added my intention and choice statement to my daily to-do list for my daily reminders:

I choose to walk 10 min three times a day.

I choose to drink water, eat healthily, and take my meds and vitamins regularly.

I choose to give priority to self-care.

I choose to focus on My “I can” circle.

Do I even need to tell you how it shifted my mindset?

If you can relate to my story, then try this technique regularly and see how it helps you shift your mindset gradually and transform your suffering and stress to health and happiness.

You can learn more detail of this technique and many other techniques like this in the book Stress to Joy. (Specifically this technique is on page 113). www.stresstojoy.com

Let me know if you can relate to my story and how this technique helps you.

In my next blog, I will share “Five Easy Fixes for Tiredness and Irritability” so watch out for that.

Dedicated to your health and happiness,

Dr. Rozina

# 1 Bestselling Author, Transformational Speaker and
Psychiatrist

www.drrozina.com

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The Stress to Joy® program is available in  
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All names have been changed to protect identity. Any similarity is a coincidence. Advise is for educational purpose and should not be taken as treatment. No liability.

grateful vision

Increase the Chances of Achieving Your Goals With This Catalyst Technique; Grateful Achievement/Visions Step # 2

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Pat, a friend, shared her frustration with me; “How can I be confident and affirm that I have the best job possible when I am receiving only rejections to all my job applications?”

She was trying to recover from her condition and get back to a good job. She had made a vision board to help her visualize what she wanted in life. She was having difficulty feeling confident about her ability to achieve her goals.

When Pat faced the above dilemma, I advised her to add a Grateful Achievement and change her vision board to Grateful Vision using advanced gratitude concept. She took a manila folder with two plain sheets of paper pasted/stapled on each side. One side was her Grateful Achievement, and the other side was Grateful Vision.

Before doing this exercise, she was feeling like a total failure. She could not feel the confidence that she could achieve her goals so was having hard time putting energy in her goal/intention/vision. Using this technique helped her.

The next time I saw her, she had a big smile on her face. Her energy was palpable. She felt confident yet humble.  When she did this as part of her daily practice, her goals remained in front of her, and she kept on taking deliberate steps towards her goal. She was close to achieving success.

I shared the step # 1 in the blog Grateful Achievement. Here, I share step #2, Grateful Visions.

As I mentioned in the previous blog, for visualizing her goals, Pat had made a vision board.

What is a vision board?  

A vision or dream board is a collage or poster that you can make with pictures/images/words – affirmations of one’s dreams and desires, designed to serve as a source of inspiration and motivation and to use the law of attraction to attain goals. It is a potent tool that has been popularized by the documentary ‘The Secret’ by Rhonda Burns. The power of the vision board lies in its ability to help people discover and visualize their dreams. When they regularly affirm and visualize as if they have achieved those goals, it increases their chances of achieving them.

What are affirmations and visualizations?

When you say a positive, short statement in the present tense, your intentions—as if you have already achieved them—are called affirmations.

Visualization merely is seeing those things in your mind’s eye as vividly as if they are real, and as if they already happened.

Because your brain is prepared for achieving goals, these affirmations and visualizations are like seeds that you sow in your mind’s field. They provide a trailer to the mind for what you want so it can move toward your desires.

Have you ever felt a little flustered when you turn on the TV and a movie is playing, but you have no idea what it’s about? Sometimes it is okay, but most of the time your brain takes a few moments to make sense of what is going on in the story. Your mind likes it better when it has some idea. When you check out the name, description, or trailer, your brain gets ready, knows what is coming, and can more thoroughly enjoy the movie. Similarly, before doing anything, if you set an intention and visualize the destination, it gives your brain a framework, a blueprint, and a file folder in which to put the information.

Power of Attraction:

When the documentary ‘The Secret’ came out in 2006, I did not question the main idea, “power of attraction”, because I knew the power of affirmations and visualizations. I liked Bob Proctor’s suggestion in that documentary when he suggested writing affirmations with the prompt, “I am so happy and grateful that I have…[whatever you want, but don’t yet have].”

I tried his suggestion, but I had one little problem. My logical mind could not accept the notion of “Just believe it, even if your mind questions it” as one of the speakers suggested in that documentary. It felt like a lie, and if my mind doesn’t accept what I say, then those words hold no power for me.

How can I believe that I have enough money in my bank account when my bank statement shows otherwise? How can I think that I can pay the bills when I’m getting collection calls? Just imagine what would happen if you assumed that you had enough money, and you wrote a check despite your bank account not having sufficient funds to cover it. Of course, the check would bounce, and you would have to pay the bank fees.

As I was contemplating the issue, I came across the phrase “Advanced Gratitude” written somewhere, and I had an “aha moment”.  I thought about the fact that I pay rent to live the next month in an apartment, pay for the groceries before taking them home, and write “thanking you in advance” when asking someone for a favor in a letter. What if I give thanks for the things I want before getting them? My mind accepted that.

So, I started writing in my journal, “I offer advanced gratitude that I am or I have…” whatever I wanted. That was my affirmation.

For example, “I offer advanced gratitude that I am happy that my books have made a difference in more than a million people.” Or “I can sketch a book with the stamp: 1 Million Copies Sold.”

I started to see it in my mind’s eye as if it had happened, and it became a powerful visualization for me. Sometimes those things came true for me within days, and sometimes they came true after years, and some have still not come true. Either they are not right for me or the right time has not come. This belief is very important to keep the positive benefit of this technique; otherwise, it can be disappointing not to get what you want.  

From a logical viewpoint, I can see that my writing keeps reminding me of my intention and motivates me to keep taking action toward my desired goals. This action combined with intention increases the chances of achieving those objectives.

Just adding the phrase “I offer advanced gratitude” before Bob Proctor’s suggested prompt allowed my logical mind to accept my visualization. Since then, I have been using this prompt as a part of my daily journal, and I reap the benefits of affirmations and visualizations without my mind questioning it.

You can make your grateful vision by adding the prompt AGF (Advanced Gratitude For). Visualize what you want in life or where you want to be and write it after this prompt. Be specific and see in your mind’s eye how it would feel when you achieve what you want. You may also sketch or paste a picture of it.

I shared what she wrote for her grateful achivement in the previous article. For her grateful visions, she wrote:

I am grateful in advance that I am/I have

  • overcome my condition
  • completed college
  • become a coach
  • am the best mother to my kids

If you use this tool, you will get closer and closer to your success with confidence and humility.

Go ahead make your list of Grateful Visions

Let me know how this step helped you. If you would like me to share your list of grateful achievements/visions with others to inspire them, please write to me.



PS: This technique is one of several in the “Stress to Joy Guided Gratitude Journal”. If you haven’t checked it out yet but like this technique, you can grab your copy on Amazon 

Want more copies your colleagues, friends, and family?
Get the special discounts on bulk order (5 or more) at https://stresstojoy.com/order-gratitude-journal-special

Click Here to learn more about what is inside this journal.

Thank you once more for your support me in spreading the message of hope.  

Dedicated to your health and happiness,

Dr. Rozina# 1 Bestselling Author, Psychiatrist, Transformational Speakerwww.drrozina.com






Facebook
Twitter
LinkedIn Network
The Stress to Joy® program is available in  
eBook
Print Book 
Audio Book
Online Course
Guided Gratitude Journal


Don’t forget to check out other blogs at www.drrozina.com



All names have been changed to protect identity. Any similarity is a coincidence. Advise is for educational purpose and should not be taken as treatment. No liability.

goals

A Unique Technique To Build Confidence (Even If You Feel Like A Failure) Grateful Achievement/Visions Step #1

4990 3599 Dr. Rozina

Pat shared her frustration with me; “How can I be confident and affirm that I have the best job possible when I am receiving only rejections to all my job applications?”

She was trying to recover from her condition and had made a vision board to help her visualize what she wanted in life. She said, “When you are facing so many problems, how can you feel confident and believe that you could achieve your dreams?”  She was going through a tough time and feeling guilty and focused on regrets in life. She could not feel confident. Many people have similar troubles feeling confident in their vision when they are going through a difficult time.

You may or may not be going thru difficult time but you may be just thinking about your New Year’s resolutions as the year ends. This is a good time to reflect on what goals you were able to achieve in the past year, what great surprises came your way that you did not anticipate at the beginning of the year and what you would like to achieve in the New Year.

Therefore I thought of sharing this unique technique from the new “Stress to Joy Guided Gratitude Journal.” It can help you look to the past and future with confidence, enjoy your present and also increase the chances of your achieving those goals manifolds.

Let’s review it in two steps.

  1. Grateful Achievement
  2. Grateful Vision

Grateful Achievement.

When Pat faced the above dilemma, I advised her to add a Grateful Achievement and change her vision board to Grateful Vision using advanced gratitude concept. She took a manila folder with two plain sheets of paper pasted/stapled on each side. One side was her Grateful Achievement, and the other side was Grateful Vision.

For Grateful Achievement she wrote:

I am grateful that I was able to

  • Pass high school
  • Win a championship in athletics
  • Become a mother to two beautiful children
  • Write a resume and give good interviews

I’ll share what she wrote on the other side – in the next blog on describing Grateful Vision.

Before doing this, she was feeling like a total failure. She could not feel the confidence that she could get out of the hole she was in at that time, with all the legal and financial difficulties.

The next time I saw her, she had a big smile on her face. Her energy was palpable. She felt confident yet humble.  When she did this as part of her daily practice, her goals remained in front of her, and she kept on taking deliberate steps towards her goal. She was close to achieving success.

You may be asking, why Grateful Achievement?

You can easily accomplish results with a simple achievement board. John Assaraf teaches using Achievement Boards where you post all the symbols of successes you have achieved in life till now.

I tried it but had some difficulty due to my past belief system. I grew up in a culture where talking about your achievements is considered negative. Therefore, I try to be humble which is a high virtue in my value system. However, when someone is too humble, it affects their confidence and ability to express where it is needed, like in a job interview.

When you add ‘I am grateful that I was able to achieve’ in front of the list of your achievements, you can feel the confidence with humility and be the best you can be. Therefore, I use Grateful Achievement.

If you do this exercise, you will also be able to feel confidence without arrogance. Combine it with Grateful Vision and you will have a tool that will help you get closer and closer to your success with confidence and humility.

Go ahead make your list of achievements and say I am grateful that I was able to achieve….

Don’t forget the simple achievements because for you they may be simple but for many people in the world, it may not be.

For instance, when I taught this technique to primary grade kids, one of them shared her goal of understanding a certain math concept yet said I don’t think I can ever achieve that goal. I asked her if she understood some other math concepts and she listed many. She minimized her simple achievement, saying it is not a big deal. Everyone knows that. Yet it was a big deal to a kid from lower grade sitting next to her.  Furthermore, there are many kids who may not even have the chance to learn those concepts as they don’t or can’t go to school.

It made sense to her. Once she listed her gratitude for being able to learn and know the learned concepts, she felt more confident that she will be able to achieve the goal of learning other concepts she was having difficulty with.

You could also be grateful for all the simple things that you may take for granted or say, it is not a big deal.

Acknowledge them, offer gratitude for them and it will help you feel more confident to be able to achieve the goals you would like to achieve.

I will share the next step Grateful Vision in the next blog meanwhile let me know how this step helped you. If you would like me to share your list of achievements with others to inspire them, please write to me.



PS: This is one of the techniques from the “Stress to Joy Guided Gratitude Journal”. If you haven’t checked it out yet but like this technique, you can grab your copy on Amazon 
Want more copies your colleagues, friends, and family? Get the special discounts on bulk order (5 or more) at https://stresstojoy.com/order-gratitude-journal-special
Click Here to learn more about what is inside this journal.

Thank you once more for your support me in spreading the message of hope.  Dedicated to your health and happiness,
Dr. Rozina# 1 Bestselling Author, Psychiatrist, Transformational Speakerwwww.drrozina.com




Like me on Facebook
Follow me on Twitter
Join my LinkedIn Network
The Stress to Joy® program is available in  
eBook
Print Book 
Audio Book
Online Course

Guided Gratitude Journal


Don’t forget to check out my blog at www.drrozina.com



All names have been changed to protect identity. Any similarity is a coincidence. Advise is for educational purposes and should not be taken as treatment. No liability.

Gratitude

Why I Dedicated STJ Guided Gratitude Journal to you?

4000 2858 Dr. Rozina

If you are reading this that means you are supporting me in my mission to spread hope, health, and happiness. Therefore, I want to say;


THANK YOU!


You may not be aware of many ways you are contributing to this mission, therefore, let me share some here.

  1. For instance, when you choose to read my work and especially when you share your feedback and success stories, it not only helps you but also helps me feel motivated to write more.
  2. Then, every time you choose to apply the tools I share, in your life, it not only helps you train your brain to be more resilient, happy and healthy but also help my goal of helping more than a million people.
  3. Next, when you choose to develop your gratitude practice, mindfulness, and forward-thinking, it not only improves your functioning, focus, and feelings but also impacts people around you. Because you become calmer and mindful, you are more kind and present with them.
  4. And as the saying goes, the biggest present is being present (mindful). By impacting the people you care about with your full presence, you help me further my goal by touching more people.
  5. Similarly, when you are functioning at your best, you do further good in your fields of work, benefiting your clients and spreading the impact.
  6. In addition, as you choose to share the tools with your colleagues, friends, and family, it helps even more people.
  7. Furthermore, when you write reviews on Amazon or other social media, you inspire others to take steps to improve their mental health and expand the impact.
  8. Moreover, you may not know this, but a portion of all the proceeds from your purchases goes to charitable foundations like the Aga Khan Foundation. Thus, you are helping to improve the quality of life for many people in the world, causing a further ripple effect. 

In essence, you are helping me in many ways without being fully aware.

As my gratitude journal helped get greatly in my life, I feel very passionate that this powerful tool helps many more people like you. I started writing
after losing my right/dominant hand ( for short time), you don’t have to lose things before you realize their importance. This practice is going to help you enjoy things when you have them.

If you can learn some of the tools that have helped me and my patients over my 20+ years of practice as a psychiatrist, you will enjoy the best in life.  At the same time, you will help me further my purpose in life.


In short, it is my patients, the stress to joy program participants, and readers like you, who inspire me, motivate me and keep me going.

By reading my work, implementing the changes in your life and spreading the goodness to people around, you participate in this mission to promote health and happiness. Therefore I dedicated “Stress to Joy; Guided Gratitude Journal” to you.

PS: You can grab your copy of the new Stress to Joy Guided Gratitude Journal on Amazon 


Want more copies your colleagues, friends, and family? Get the special discounts on bulk order (5 or more) at https://stresstojoy.com/order-gratitude-journal-special


Click Here to learn more about what is inside this journal.

Thank you once more for your support me in spreading the message of hope. 

Dedicated to your health and happiness,

Dr. Rozina
# 1 Bestselling Author, Psychiatrist, Transformational Speaker

 

Quick links to Stress to Joy Programs:

Print book: https://stresstojoy.com/book-offer

Kindle E-Book: Amazon.com/
Audiobook: Audible.com/pd/Stress-to-Joy-audiobook

Guided Gratitude Journal: https://stresstojoy.com/gratitude-journal-special
Video Online Course: https://stresstojoy.com/online-course

Author site: amazon.com/author/drrozina
Blogs and programs: www.drrozina.com

Clinic: www.shifahealth.org

Phone: 425-742-4600

 

All names have been changed to protect identity. Any similarity is a coincidence. Advise is for educational purposes and should not be taken as treatment. No liability.

How Gratitude Changes Your Brain.

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Research at UC Berkeley found that a gratitude practice can help you and your brain heal faster!

That may be no surprise to anyone who’s studied all the benefits of practicing gratitude.

But there was one thing I read in their research that was shocking which few people know about yet… 

Changes in Brain:

It turns out; a gratitude practice creates changes in the brain- the medial prefrontal cortex. This area is associated with social cognition and behavior. The most surprising part is that these changes lasted even three months after the study period.

Fascinating!

Indeed, many studies over the past decade have found that people who consciously count their blessings tend to be happier and less depressed. 

The finding of changes in the brain means a gratitude practice could potentially have long-lasting benefits for our brain and mental health.

Ways to Heal Faster:

With the pressure of our fast-paced world, we are always looking for ways to heal faster and derive the greatest possible benefit from treatment in the shortest amount of time.

Therefore, many healthcare providers, especially in the mental health, are using research-backed approaches to complement psychological counseling with additional activities that are not too taxing for our clients but yield high results, and gratitude practice is one such activity.

My Experience:

Over the years I have used this technique to complement treatment for many of my clients and seen its power. I have also seen its benefits in my own life as I have practiced gratitude journaling for more than 14 years. I started after I broke my right hand and realized the importance of my left hand. (Read more about my story in the book Stress to Joy“.)

Now, to help more people get educated, motivated and guided to start, resume or deepen their gratitude practice, I have developed this tool; “Stress to Joy Guided Gratitude Journal.”

Would you like to get a copy for yourself, your colleagues, and your clients?

It is now available at Amazon.com. I have also arranged for special discounts on bulk order (5 or more) for my friends at https://stresstojoy.com/order-gratitude-journal-special

If you would like to learn more about what is inside this journal or get a free sample PDF, I would be happy to share it with you. The more we spread happiness, the better for all.

 

Thank you for spreading joy in the world.

 

Dedicated to your health and happiness

Dr. Rozina Lakhani Psychiatrist, Transformation Speaker, and Author of the #1 Bestseller; “Stress to Joy.   Quick links to Stress to Joy Programs:

Print book: https://stresstojoy.com/book-offer

Kindle E-Book: Amazon.com/ Audiobook: Audible.com/pd/Stress-to-Joy-audiobook

Guided Gratitude Journal: https://stresstojoy.com/gratitude-journal-special Video Online Course: https://stresstojoy.com/online-course

Author site: amazon.com/author/drrozina Blogs and programs: www.drrozina.com

Clinic: www.shifahealth.org

Phone: 425-742-4600

What is inside the STJ Guided Gratitude Journal?

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My friend Sam recently expressed her surprise when I showed her STJ Guided Gratitude Journal, “Oh, I thought this was just a pretty journal with empty lines. I did not know that there are so many instructions and inspirations in it. I feel like it can help many people like me. I will definitely try it.”  

So let me share what is inside this journal. This journal is hybrid of book and journal. It consists of seven components as follows.

1.  Reasons behind each prompt: When you know the “why” of something, it helps to you get motivated to do it.

Therefore I have added the explanation and reasons for the practice and each prompt.

2. Examples: I usually ask my patients to share three things they feel grateful for while I am writing their prescriptions. Some people have a hard time initially. Examples make it easier.

Therefore, I will share some examples for each prompt to get you thinking.


3. Flexibility to write short or long entry: Some days, you’re going to be filled with motivation and want to dive deep into your gratitude practice.

And let’s be honest, there’s probably going to be some days when you’re busy and doing that much could feel overwhelming.

This journal gives you the choice of how much you want to journal each day.

If you simply want to do the minimum, that’s perfect!

And on days you want to do more, you have extra space and additional prompts to connect with a sense of gratitude and joy deeply.


4. Invitation to doodle: Do you like to doodle? One person told me that she feels almost guilty for doodling when she “should be” doing work.

New research supports the benefits of doodling and expressing creatively.

Therefore, you will find a sketch/doodle/brain dump/visualize zone on alternate pages of the journal – a blank space without lines.

You may draw something that you are grateful for or something that is your vision/goal. You may doodle or color or paste some pictures.

You may sketch the floating bubble exercise (an exercise to be able to sleep when the mind is too active as described in ‘Stress to Joy’ book), brain dumps of your ideas, priorities of the day or merely write free flow.

The open space is to invite you to do whatever you desire that day.



5. Thought Provoking Quotes: Good quotes usually inspire and stimulate thinking. Therefore, I have scattered a few of my favorite inspirational quotes throughout the Journal.

6. Gradual Instructions: When I wrote in my journal for the first time, I started with only a few words. Over time it evolved as I introduced different prompts and variations.

When I teach this technique to my patients, I start with the basics and gradually add more prompts to deepen the practice.

This journal is designed to guide you in the same way. The prompts expand gradually to help you master each set.



7. Other Resources: Last but not least, I’ve compiled and shared a list of resources that I have developed to benefit you in acquiring the optimum mindset for health and happiness.

If you would like to use these powerful tools, all you have to do is keep this journal or any journal or notebook by your bedside, in your pocket, or your purse. Every morning, before you get busy with the daily demands of your life, or evening before retiring to bed, pick up the journal and write.


My friend just sent me this note; “I love the Stress to Joy Guided Gratitude Journal. I was thinking about trying a gratitude journal for some time, and I am glad I started here. The thought-provoking quotes and the guided text has motivated me and provided me with a perspective which is helping me express my feelings and focus on the positives. The simple act of journaling has enabled me to see the meaning of events going on around me and helps me create meaning in my own life; as a result, I feel much happier, calmer and more grateful for everything. “

I hope it helps you too and I look forward to hearing from you how it has helped to transform your life.

Grab your copy of this journal at Amazon http://a.co/d/iNHJgzp

For more information about the journal or bulk order please visit https://stresstojoy.com/order-gratitude-journal-special

Dedicated to your health and happiness,

Dr. Rozina Lakhani
Psychiatrist, Transformation Speaker, and Author of the #1 Bestseller; “Stress to Joy”

Author site: amazon.com/author/drrozina
Blogs and programs: www.drrozina.com

Appointments: Call 425-742-4600 or visit www.shifahealth.org

Stress to Joy Books and Courses:

Print book: https://stresstojoy.com/book-offer
Audiobook: Audible.com/pd/Stress-to-Joy-audiobook

Guided Gratitude Journal: https://stresstojoy.com/gratitude-journal-special
Video Online Course: https://stresstojoy.com/online-course


Sign Up for Dr. Rozina’s newsletter and get immediate download for “Relaxation Exercise for Busy People” as a free gift!

All comments will appear after moderator review. The tools and techniques I teach have proven to be highly successful for improving emotional, mental, and physical balance, but they are not intended to replace treatments prescribed by licensed medical or mental health professional.

education

Why I am grateful for this organization

360 240 Dr. Rozina

Do you have a charitable organization that you are grateful for making a difference in your life?

Many people and organizations help us thru our lives and sometimes we don’t realize or acknowledge them enough. Public appreciation and support (whether it is time, knowledge or financial) are some of the ways we can show our gratitude.

The charitable organization I am most grateful for is the Aga Khan Foundation. (AKF) It funds many international non-government organizations in 30 countries through Aga Khan Development Network and Aga Khan Universities.

My own life has been impacted by AKF in many ways. My mom took me to the Aga Khan Health centers for all my health care needs throughout my childhood.

I went to SMS Aga Khan School for my primary and secondary school with subsidized fees.

I went to the Aga Khan University medical school which gave me a world-class education and allowed me to be where I am today professionally.

When my father got sick, Aga Khan Hospital was the best place to trust with his care.


When I was in Medical School I had a fellow student from a rural area that would have never been able to get an education if it was not for AKF.

I still feel very teary eyed when I remember my friend from Tajikistan. When Tajikistan separated from Russia, their food supply was cut off. She was so afraid that they would all starve, but AKF sent food trucks and saved her, her family, and her community’s lives.  

When I watched this short documentary on this organization, I realized how many people, like me, benefit from their efforts every year.

Therefore I want to express my gratitude to AKF publicly, contribute (a part of income from my work) and share their message.

I want to share their work especially with you because you contribute to their cause indirectly. By supporting me, you are not only helping yourself but also helping someone get an education, health care, get food, electricity, green space, better build environment or get out of poverty or disaster.

So THANK YOU.

Are there organizations that you can send gratitude this season?

Express your gratitude, contribute, and spread the goodness. It will also make you feel good and improve your brain health.



Dedicated to your health and happiness,

Dr. Rozina
# 1 Bestselling Author, Psychiatrist, Transformational Speaker
www.drrozina.com

Quick links to Stress to Joy Programs:

Print book: https://stresstojoy.com/book-offer

Kindle E-Book: Amazon.com/
Audiobook: Audible.com/pd/Stress-to-Joy-audiobook

Guided Gratitude Journal: https://stresstojoy.com/gratitude-journal-special
Video Online Course: https://stresstojoy.com/online-course

Author site: amazon.com/author/drrozina
Blogs and programs: www.drrozina.com

Clinic: www.shifahealth.org

Phone: 425-742-4600

grateful

First Graders List of Gratitude

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When I ask adults what they are grateful, sometimes they struggle. To help them, I usually give examples of simple things that we take for granted. Once a man said, “but they have been there all my life.”  He didn’t see the reason to count them as blessings. Many times we don’t realize extraordinariness of the ordinary experiences in our lives and feel the emptiness.

On the other hand, kids have an easier time. They are so cute and see the significance of simple blessings that surround us. I recently had the privilege of being with few first graders for 15 minutes.  I asked them; “let’s make a list of all the things we are grateful for until your teacher comes. She would be impressed.” I checked if they knew the meaning of the word grateful and they said it means thankful. Here’s the list they came up with the prompt:

TYAF {Thank you, Allah (God) For}.
  1. God
  2. dad – parents
  3. family
  4. Christmas presents
  5. Xbox
  6. Wii ( game)
  7. Legoland
  8. bowling alley
  9. eyes
  10. my little brother (brothers and sisters)
  11. brain
  12. prayers
  13. dog (pets)
  14. world
  15. food
  16. drinks (water and juice)
  17. legs
  18. arms/hands
  19. cars/trucks/buses
  20. teachers
  21. close
  22. shoes
  23. jackets
  24. bed
  25. house
  26. electricity
  27. blankets
  28. Ink/marker/board
  29. table/chairs
  30. forks/spoons/napkins/plates

Then they added their names to the list as they were thankful for themselves.

Inspiring!

Can you come up with at least three things you are grateful for every morning?

If you do, it will enhance your contentment in life. If you don’t practice some positive routine like this, you will be at risk of feeling stress and emptiness.

I have practiced gratitude journal myself for the last 14 years and seen it’s a positive impact on my life. I have witnessed its a powerful impact on the level of health and happiness of many clients who have adopted the practice. Now I am on a mission to help you enjoy its benefit too.

I encourage you to start your gratitude practice today.

If you don’t like to write in a journal, open the notes section on your phone and make an entry of 3 words you appreciate in life. It may take less than a minute but can make your whole day feel much more positive. If you like to write in a journal, my upcoming Stress to Joy Guided Gratitude Journal may help you. I have packed it with prompts, inspiring quotes, and provoking ideas to help you immediately shift into a place of gratitude. Pre-order copies for yourself, friends and family today. What could be a better gift this year than the ultimate tool for joy, peace, and contentment?

If you missed getting the gift of a sample from the journal, you could still get it by clicking here.

 

Dedicated to your health and happiness.

 

Dr. Rozina Lakhani
Psychiatrist, Transformational Speaker, and Author of # 1 Bestselling book; “Stress to Joy.”

Was this article helpful? Check out all of Dr. Rozina’s Blogs and programs

Services: www.shifahealth.org

Contact: 425-742-4600

how to manage stress    

https://stresstojoy.com/offer

All comments will appear after moderator review. The tools and techniques I teach have proven to be highly successful for improving emotional, mental, and physical balance, but they are not intended to replace treatments prescribed by licensed medical or mental health professional. 


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DR ROZINA

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Everett, WA 98012
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STRESS TO JOY by DR ROZINA


21 DAYS of STRESS TO JOY