The Upward Spiral: Compassion, Gratitude, & Belief

As we continue through May, Mental Health Awareness Month, I want to share some of my favorite practices—including some newer ones I've integrated recently. Implementing these daily can help enhance our lives and create an upward spiral, allowing us to regain agency and establish a centered internal locus of control.

By developing an internal locus of control, we accept responsibility for the factors within our influence rather than succumbing to an external locus of control, where we often blame extrinsic factors for our circumstances.

Daily Practices for Mental Well-being

1. Specific Gratitude Journaling

I recommend practicing gratitude journaling at the beginning or end of your day (or both). The goal is to write down three specific things you are grateful for each time.

The key here is specificity. It isn't enough to simply say, "I am grateful for my friend." Instead, try something like: "I am grateful for my friend because they offered me a shoulder to lean on when I was struggling today." Practicing this once or twice a day—identifying three to six specific points of gratitude—primes the brain to scan the world for the positive.

2. Mindfulness and Compassion Meditation

For this month, I want to highlight Compassion Meditation. The intention is to direct goodwill toward different groups of people:

Someone you have positive feelings for.

Someone you feel neutral about.

Someone you have negative feelings toward.

Yourself.

The world as a whole.

For each, repeat the following:

"May they be safe, may they be healthy, may they be happy, may they be fulfilled, and at peace."

This practice improves interpersonal skills and communication. By shifting how we view others, we enhance our social well-being—a core pillar of the wellness framework I teach.

The Power of Belief

I’ve recently been delving into the work of Shawn Achor. In his research on the Power of Belief, he outlines several core mindsets that create an upward spiral for improvement:

I matter.

My behavior matters.

I am not alone.

This work is meaningful.

I have things to be grateful for.

I have something to give.

There is something greater than me.

By aligning our gratitude and compassion practices with these beliefs, we create a life of meaning, purpose, and happiness for ourselves and those around us.

Personal Reflections

To close, I want to practice what I preach by expressing my own gratitude:

To my fiancé, Joy: Thank you for loving me in ways I never thought possible. Even today, you have helped improve my life and my daily practices.

To my martial arts brother, Greg: Happy Birthday! Without you, my life would have taken a very different trajectory. You have helped shape who I am today.

To my career: I am deeply grateful that I get to help so many people every day live healthier, happier lives.

Thank you for reading.

May you be safe. May you be healthy. May you be happy. May you be fulfilled and at peace.