In the previous DBT skills training group, we practiced Gratitude, Learned, Accomplishment, Delight (GLAD) Technique to experience the mindfulness of having a peaceful state of mind.
Read the following instructions, and notice the happiness from the mindful moments.
Think of something you are thankful for today.
Your gratitude might be as simple as a warm roof over your head, having water or food that gives you the energy to get through the day. Or your gratitude might be appreciating your significant others; friends, family, or any meaningful relationship that you may have.
Think of what you learned today.
You might have learned something new about yourself or others.
You could have had new perspectives from books or experiences.
Think of your accomplishments.
One might believe that an accomplishment involves a big event, but it does not have to be.
Daily goals such as having enough sleep or visiting a cafe you wanted to try, are self-caring behaviors that allow you to take small steps forward.
Finally, think of one thing that brought you delight. Anything that made you smile or laugh.
It could be looking up at the blue sky or waking up to the smell of coffee.
Reflect on your gratitude, learning, accomplishments and delight today and notice that warmth and peace can be felt at any moment, wherever you are.
Adapted from The Mindfulness Toolbox by Donald Altman, this technique, as well as others in his book, are fantastic for making lasting changes in confidence and becoming more mindful.
APA Reference
Roberts, E. (2014, October 6). Negative Thoughts Consuming Your Mind? The G.L.A.D. Technique, HealthyPlace. Retrieved on 2021, November 9 from https://www.healthyplace.com/blogs/buildingselfesteem/2014/10/do-negative-thoughts-consume-your-mind-try-this-technique
