gratitudejournal

stress management

Even Good Things Can Lead to…

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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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Guided Gratitude Journal



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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






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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.

Gratitude

Why I Dedicated STJ Guided Gratitude Journal to you?

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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


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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

10333 19th Ave SE
Everett, WA 98012
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STRESS TO JOY by DR ROZINA


21 DAYS of STRESS TO JOY