Do not indulge
in the blame
If something goes wrong
do not blame others
If you commit a mistake,
do not hesitate to accept
As Gautham Buddha said,
there are three things we
can't hide for long: the
sun, earth and the truth.
You have exactly 1
minute to write
down all the things
you can think of that
you are grateful for
How many did you
come up with?
Benefits of People
Ability to cope with
Higher levels of positive
Feel more loving and
The Benefits of Gratitude Interventions
Psychological (Positive affect: alert,
energetic, enthused, attentive)
Physical (exercise, better sleep, fewer
Interpersonal (more helpful and
connected, less lonely and isolated)
Source: R.A. Emmons & M.E. McCullough, Journal of Personality
and Social Psychology, 2003, 84, 377-389.
The Daily Gratitude Inventory
1. Recall your day
a. everyday pleasures
b. important people
c. my life
2. Associate each item with the word gift.
Take time to relish and savor this gift.
3. In what ways might I “give back" to
others as an appropriate response for the
gratitude I feel?
How to develop a practice of
“counting your blessings”
Develop a practice that’s best for you
First, think about 3 good things--3 things that went
Then write abut how you are grateful for these
Begin by counting your blessings every day for a
week, then follow this week up with regular
Be creative, not repetitive
Naikan: “Looking inside”
Japanese self-reflective psychotherapy
The Three Questions:
1. What have I received from________?
2. What have I given to_____________?
3. What troubles and difficulty have I
Naikan has reported to be effective in the following
Narcissism and related pathologies of the self
Mild to moderate depression
Marital and relationship problems