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What I learnt from a 4 yrs old gratitude list?

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My colleague Kaja ( who helps me bring these emails to you) has a 4 yr old son.

Sometimes she shares things that he says innocently. I find wisdom in them and that brings a smile on my face. Let me share some that may bring a smile on your face too.

She writes in her gratitude journal every night. Because her son is 4, he does not understand the word “Gratitude”, so she tells him that she writes things that bring a smile on her face.

(That is why he has given me the title of “Boss of all smiles” as my picture is at the back of Stress to Joy Guided Gratitude Journal that she writes in)

So, when she is writing, she also asks him what brings a smile on his face. He comes up with responses like:
  • “Arms to give snuggles,
  • Mouth to show a smile,
  • Eyes to see mother’s smile,
  • Ears to hear sister’s laugh
  • Toys to play with,
  • T.V. to watch,
  • Music to dance to,
  • The sun that wakes me up”.

I thought, hmm, I have done my gratitude journaling for last 14 + yrs but never thought Sun as a blessing. Not only it gives us light and heat, but our existence also would not have been possible without it.

The other time, he said; “My tummy is not hungry because I have this banana.”

It made me realize,  what a blessing it is to have enough food to eat so we don’t feel hungry.

Did you know some 795 million people in the world do not have enough food to lead a healthy active life? That’s about one in nine people on earth. The vast majority of the world’s hungry people live in developing countries. Among which 12.9 percent of the population is undernourished.

According to the USDA, this is not just a problem in the developing world. Even in America, more than 41 million people face hunger, including 13 million children.

You may know that Muslims have recently finished their month of Ramzaan when they fast for 30 days. One of the purposes of fasting is to develop the realization of how important the blessing of food is. And also to develop empathy for people who don’t have it.

Most traditions have some ways of giving thanks for the food.

I grew up saying “Shukar” which means thanks at the end of each meal. Although I write about being grateful for the food in my journal every morning, sometimes I forget at work when I am eating during a meeting or on the go.

Since my colleague has shared this list with me, I have become more cognizant. I have decided to make special efforts to say my thanks every time I eat, even when I eat during a meeting or on the go.

So, what brings smiles on your face?

Would you start asking your kids what brings smiles on their faces that they could be grateful for?

Would you start saying thanks for the food you get every day?

Let me know what you do to keep your focus on things you have rather than things you don’t? Gratitude practice in any form can train your brain to be positive. It can help you be happy and grateful no matter what life presents to you.

PS: If you would like your copy of Stress to Joy Guided gratitude journal to help you start, resume or take your gratitude practice to the next level, you can get it at drrozina.com or Amazon.

Dedicated to your health and happiness,

Dr. Rozina

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

Join me on FacebookTwitterLinkedIn, or sign up for my newsletter

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

I share many tools and techniques that I have found to be helpful. They are not intended to replace treatments. Please seek treatment from licensed medical or health professionals as needed. I change all names for privacy.

what-to-choose

When You Feel Angry… How do you react?

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When the milk boils, it spills over and messes up the stove. 

(I hate to clean the furnace when milk spills over, and it is so hard to remove the stains from frequent spills).

When water boils, it rises above.

It changes into steam. 

Water changes form.

It becomes pure.

Even when it spills, it extinguishes the fire.

What do you choose to be like in the steam of stress?

Take a moment to reflect.

Let me know what you think.

In addition, don’t miss out on the simple and practical tools for minimizing stress and maximizing your joy sent right to your email. Sign up today and get an instant download of a 1-minute relaxation exercise for busy people.

Dedicated to your health and happiness

Dr. Rozina

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

PS: if you would like your copy of the stress to joy guided gratitude Journal, you can get it here

Join me on FacebookTwitterLinkedIn, or sign up for my newsletter

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

I share many tools and techniques that I have found to be helpful. They are not intended to replace treatments. Please seek treatment from licensed medical or health professionals as needed. I change all names for privacy.

set the stage to achieve goals

Struggling to Achieve your Dreams? Then Watch This Video

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“I wish I could achieve my dreams, but I cannot, because…”.

Do you ever find yourself saying this? You feel that you can’t achieve your dreams due to the limitations you have. Most people do, at least sometimes, including me. I recently watched this funny Ted talk and felt so inspired, I wanted to share it with you.

I particularly liked how this person uses humor to deal with life difficulties and how her mindset is helping her in adjusting to her limitations. Her approach is allowing her to achieve her dreams, build a foundation, and make a difference in many lives. All this despite physical disabilities and social obstacles.

Watch “I got 99 problems… palsy is just one | Maysoon Zayid.”

Let me know how you address your limitations and achieve your dreams in life.

Don’t miss out! For tools to help reduce your stress and maximize your joy sent right to your email, sign up today. In addition, you will get an instant download of a 1-minute relaxation exercise for busy people.

Let me know what you found most useful and if you have any questions.

 

Dr. Rozina

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

Join me on FacebookTwitterLinkedIn, or sign up for my newsletter

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

 

I share many tools and techniques that I have found to be helpful. They are not intended to replace treatments. Please seek treatment from licensed medical or health professionals as needed. I change all names for privacy.

Benefits of Gratitude

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Research at UC Berkeley found that a gratitude practice can help you and your brain heals

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 atAmazon.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

Don’t miss out! For tools to help reduce your stress and maximize your joy sent right to your email, sign up today. In addition, you will get an instant download of a 1-minute relaxation exercise for busy people.

Let me know what you found most useful and if you have any questions.

 

Dr. Rozina

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

Join me on FacebookTwitterLinkedIn, or sign up for my newsletter

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

 

I share many tools and techniques that I have found to be helpful. They are not intended to replace treatments. Please seek treatment from licensed medical or health professionals as needed. I change all names for privacy.

How to Transform Your Life

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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 to transform your life available. It feels 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 a 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 with your life 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 about your life.

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. I want you to doodle or color or paste some pictures of it.

This exercise is to make you 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 your life 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 in your life.

 



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

Don’t miss out! For tools to help reduce your stress and maximize your joy sent right to your email, sign up today. In addition, you will get an instant download of a 1-minute relaxation exercise for busy people.

Let me know what you found most useful and if you have any questions.

 

Dr. Rozina

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

Join me on FacebookTwitterLinkedIn, or sign up for my newsletter

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

 

I share many tools and techniques that I have found to be helpful. They are not intended to replace treatments. Please seek treatment from licensed medical or health professionals as needed. I change all names for privacy.

to build confidence

Unique Ways To Build Confidence

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Recently, Pat, a 30 yr old woman 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. Pat said, “When you are facing so many problems, how can you build your confidence and believe that you could achieve your dreams?”

She was going through a tough time and feeling guilty and focused on regrets in her life. She lacked confidence. Many people have similar troubles with low confidence and difficulty visioning success when they are going through a tough time.

You may or may not be going thru a 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.

This unique technique from the new “Stress to Joy Guided Gratitude Journal” may help you.

 

Let’s review it in two steps of the technique I call, advanced gratitude:

  1. Achievement
  2. 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. To do that, 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. I learned Achievement Boards from John Assaraf, 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. You see, 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, I feel the confidence with humility. I can be the best I could be. Therefore, I use Grateful Achievement.

If you do this exercise, you will also be able to feel confident 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. They may be simple for you, but for many people in the world, they 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. She 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 for 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 to build confidence and to be able to achieve the goals you would like to achieve.

Don’t miss out! For tools to help reduce your stress and maximize your joy sent right to your email, sign up today. In addition, you will get an instant download of a 1-minute relaxation exercise for busy people.

Let me know what you found most useful and if you have any questions.

 

Dr. Rozina

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

Join me on FacebookTwitterLinkedIn, or sign up for my newsletter

The Stress to Joy® program is available in
eBook,

Print Book 

Audio Book

Online Course

Guided Gratitude Journal

 

I share many tools and techniques that I have found to be helpful. They are not intended to replace treatments. Please seek treatment from licensed medical or health professionals as needed. I change all names for privacy.


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DR ROZINA

10333 19th Ave SE
Everett, WA 98012
Ph: 425-742-4600
[email protected]


STRESS TO JOY by DR ROZINA


21 DAYS of STRESS TO JOY