If your child is struggling with depression, the symptoms can drastically affect their academic and social functioning. Expressing appreciation allows us to focus on what we have rather than what we do not. The following gratitude strategies can help your child increase their sense of optimism:
- Keep a gratitude journal by writing one thing you are grateful for every day. Periodically review what you’ve written to remind yourself of the positive aspects of your life. Start by focusing on little things that make you grateful to get the ball rolling (e.g., a new episode of your favorite show is on tonight)
- Try to tell one person per day why you appreciate them. This strategy will help both of you feel better
- Identify something you’re looking forward to. If you don’t have anything, make a plan to do something (e.g., going to a movie with a friend)
- Focus on something kind that you did for someone or that someone did for you
- Think of an accomplishment of which you’re proud, even if it’s small (e.g., did well on a quiz)
Reference:
Rego, S., & Fader, S. (2018). The 10-step depression relief workbook: A cognitive behavioral therapy approach. Emeryville, CA: Althea Press.