SUMMARY POINTS
It hasn't been just a rough day at work. It’s been a rough fucking week and it doesn’t look like it’s gonna get any easier anytime soon.
Overlapping deadlines, multiple crazy bosses, cross-functional mega projects, back-to-back meetings and calls, etc. are just a few of the millions of other things that are stressing you out.
Then there are all the urgent priority tasks that need to get done or else the company won’t survive - or at least that’s how they make it out to be.
And if just one of those don’t get done, then the shit will hit the fan and everything’s gonna be a mess.
You're tired. You feel like the world is against you and you just want to curl up in bed and sleep for the rest of your life...or at least until Monday morning rolls around again.
When work is beating you down, it can take a toll on your mood and mental health.
You need help now.
And unless you can clone yourself and add more hours to the work day, you’ll need a real solution to help ease the madness at work. Because let’s face it, it’s not going to completely go away.
One way that can work for you TODAY is to slow down, take a few steps back, broaden your perspective and practice gratitude.
Seriously.
It seems like an impossibility, but hear us out and give this an honest shot.
Overlapping deadlines, multiple crazy bosses, cross-functional mega projects, back-to-back meetings and calls, etc. are just a few of the millions of other things that are stressing you out.
Then there are all the urgent priority tasks that need to get done or else the company won’t survive - or at least that’s how they make it out to be.
And if just one of those don’t get done, then the shit will hit the fan and everything’s gonna be a mess.
You're tired. You feel like the world is against you and you just want to curl up in bed and sleep for the rest of your life...or at least until Monday morning rolls around again.
When work is beating you down, it can take a toll on your mood and mental health.
You need help now.
And unless you can clone yourself and add more hours to the work day, you’ll need a real solution to help ease the madness at work. Because let’s face it, it’s not going to completely go away.
One way that can work for you TODAY is to slow down, take a few steps back, broaden your perspective and practice gratitude.
Seriously.
It seems like an impossibility, but hear us out and give this an honest shot.
The Benefits Of Practicing Gratitude In The Workplace
Sitting at your desk, you’re probably feeling the stresses of work. You’re probably thinking about all fires that need to be put out, all the shit that needs to get done and how many hours are left before clocking out for the day.
But have you ever thought about practicing gratitude at work?
Yeah, us too.
It’s just not something that’s top of mind when there are a million other things to take care of.
However, it’s a really simple thing that you can do to help yourself.
It's been proven that people who practice gratitude are more productive and happier than those who don't.
In fact, this study from the Academy Of Management Review, shows that organizations that practice gratitude have significantly higher engagement and job satisfaction than those that don’t.
Here are just a few of the kick-ass benefits.
But have you ever thought about practicing gratitude at work?
Yeah, us too.
It’s just not something that’s top of mind when there are a million other things to take care of.
However, it’s a really simple thing that you can do to help yourself.
It's been proven that people who practice gratitude are more productive and happier than those who don't.
In fact, this study from the Academy Of Management Review, shows that organizations that practice gratitude have significantly higher engagement and job satisfaction than those that don’t.
Here are just a few of the kick-ass benefits.
1. Helps You Be More Productive
Work can be a bitch. You’re juggling multiple projects and tasks and a lot of the time, you feel like you’re just spinning your wheels with all the shallow bullshit work and not making real progress.
By taking a step back and appreciating what we do have is all it takes to jump start your productivity levels again. It’s a little ninja mental work hack.
You’re using the power of gratitude to refill your mental gas tank by using happiness as the fuel. And when you do this, you’ll see that grunt work matters and how it’ll benefit you - a total 180 degree new perspective.
By taking a step back and appreciating what we do have is all it takes to jump start your productivity levels again. It’s a little ninja mental work hack.
You’re using the power of gratitude to refill your mental gas tank by using happiness as the fuel. And when you do this, you’ll see that grunt work matters and how it’ll benefit you - a total 180 degree new perspective.
2. Counteracts Stress And Anxiety
Studies show that when you’re stressed out, your brain releases cortisol into your system, much like when you’re in a life-threatening situation. But the reality is that you’re not.
When you practice gratitude, the amount of cortisol being released is significantly reduced and other more relaxing and happy hormones take its place. It’s a self-induced antidote.
This study from the National HR Development Journal, shows that you can do simple things at work to trigger happy hormones including just thinking about things to be grateful for.
So next time you feel like the world is caving in on you, take some time to think about all of the things in your life that you are grateful for.
When you practice gratitude, the amount of cortisol being released is significantly reduced and other more relaxing and happy hormones take its place. It’s a self-induced antidote.
This study from the National HR Development Journal, shows that you can do simple things at work to trigger happy hormones including just thinking about things to be grateful for.
So next time you feel like the world is caving in on you, take some time to think about all of the things in your life that you are grateful for.
3. Boosts Self-Confidence
Gratitude helps you build self-confidence. When you’re thankful about something, anything, it leads to an internal sense of joy which then triggers happy vibes that you unknowingly show to others.
And then, when others see you in this positive mood, they see you as a confident person which then feeds the cycle back into you. The additional by-product to this is that it’ll also boost your personal brand at work.
In essence, when you give yourself something to truly feel happy about, you stimulate that warm fuzzy feeling inside of you that lasts all day long and makes it easier for you to be confident around others.
And then, when others see you in this positive mood, they see you as a confident person which then feeds the cycle back into you. The additional by-product to this is that it’ll also boost your personal brand at work.
In essence, when you give yourself something to truly feel happy about, you stimulate that warm fuzzy feeling inside of you that lasts all day long and makes it easier for you to be confident around others.
4. Increases Happiness Levels
It's been scientifically proven that gratitude increases happiness levels.
And, we’re not talking about the kind of gratitude you express when the waiter or waitress brings you your food at a restaurant or when someone holds the door for you.
We’re talking about the genuine, heartfelt feeling of appreciation for things in life that are good and going well and how this can increase our overall sense of satisfaction with life.
When you’re legit grateful, your happiness levels get boosted big time. It’s all a matter of triggering happiness.
And, we’re not talking about the kind of gratitude you express when the waiter or waitress brings you your food at a restaurant or when someone holds the door for you.
We’re talking about the genuine, heartfelt feeling of appreciation for things in life that are good and going well and how this can increase our overall sense of satisfaction with life.
When you’re legit grateful, your happiness levels get boosted big time. It’s all a matter of triggering happiness.
5. Improve Relationships With Others
It's been shown that people who practice gratitude are more satisfied with their jobs. And when you feel good about work, you’re a happier person at the office.
Why not try it out?
A recent study found that practicing gratitude will make you feel more connected to your coworkers and improve relationships with them. It’ll help you to make real connections and bond with your coworkers.
So, next time someone does something nice for you at work, be grateful! You might just find yourself feeling happier at the office.
Why not try it out?
A recent study found that practicing gratitude will make you feel more connected to your coworkers and improve relationships with them. It’ll help you to make real connections and bond with your coworkers.
So, next time someone does something nice for you at work, be grateful! You might just find yourself feeling happier at the office.
How To Practice Gratitude At Work
It’s too easy to fall into the trap of going through the motions at work. When it’s the same bullshit day in and day out, it’s hard to break from the mold. After all, we’re all creatures of habit.
Think about your commute today.
Can you even remember any details from it?
Most of us are on autopilot.
This carries over into your daily work habits, routines and behaviors too.
Your typical workday morning is the same robotic routine. Commute to the office, get to your desk, boot up your computer, get a cup of coffee and transition into work mode, right?
If you want your office life to be easier or less burdensome, you need to change up your routine, outlook and perspective on things in a more positive way - that’s the key here.
Here are a few easy things that you can do - like today.
Think about your commute today.
Can you even remember any details from it?
Most of us are on autopilot.
This carries over into your daily work habits, routines and behaviors too.
Your typical workday morning is the same robotic routine. Commute to the office, get to your desk, boot up your computer, get a cup of coffee and transition into work mode, right?
If you want your office life to be easier or less burdensome, you need to change up your routine, outlook and perspective on things in a more positive way - that’s the key here.
Here are a few easy things that you can do - like today.
1. Say Thanks To A Coworker In-person
Think back to an urgent request or even a simple task that a co-worker got back to you with pretty quickly. You were probably happy that they got it done fairly quickly. And, maybe you sent a simple thank you email reply.
That’s fine and good but this kind of thanks has such little value nowadays. Think about the countless simple one-liner thank you replies you get. It doesn’t have much impact, right?
But, imagine if a coworker came by your desk and said thanks and shared how what you did helped them get out of a bind or finish a specific task. It places more relevance and emphasis on the thank you.
You can do this too. And the great part about doing this is that it not only makes them feel great but it also makes you feel great too.
If you really want to take this up a level, consider building a gratitude wall at work. Then, your thanks will not only be seen by the recipient but by everyone else too.
That’s fine and good but this kind of thanks has such little value nowadays. Think about the countless simple one-liner thank you replies you get. It doesn’t have much impact, right?
But, imagine if a coworker came by your desk and said thanks and shared how what you did helped them get out of a bind or finish a specific task. It places more relevance and emphasis on the thank you.
You can do this too. And the great part about doing this is that it not only makes them feel great but it also makes you feel great too.
If you really want to take this up a level, consider building a gratitude wall at work. Then, your thanks will not only be seen by the recipient but by everyone else too.
2. Give Specific Thanks Via Email
There are some cases when you just can’t give thanks in person to another co-worker. Maybe they work in another office location or maybe you or they work remotely.
In these instances, be more specific when sending thank you replies. This will make it more meaningful and relatable to them.
It doesn’t have to be some long essay - just a few more words that explain how their small effort makes a difference in keeping the momentum and moving the project forward.
When you give others the sense that they are making progress on something, even if it’s not their project, it gives them a sense of accomplishment too.
In these instances, be more specific when sending thank you replies. This will make it more meaningful and relatable to them.
It doesn’t have to be some long essay - just a few more words that explain how their small effort makes a difference in keeping the momentum and moving the project forward.
When you give others the sense that they are making progress on something, even if it’s not their project, it gives them a sense of accomplishment too.
3. Find Small Positive Things In Life
You’ve heard the cliche, “stop and smell the roses” right?
It’s about taking a step back from life’s daily chaos, slowing down and enjoying the simple things in life that you often never think about and always overlook.
When was the last time that you just stopped and admired the puffy clouds in the sky?
You remember doing that as a kid, right? Seeing what animals or shapes are forming?
Well, it’s not too late to be part of the cloud appreciation society and look up for inspiration every day. It’s totally okay to have your head in the clouds for a few minutes. Plus, it’s a great way to manage work stress.
Find the small things in life that you can be happy about and you’ll be smiling more and more.
Need help?
Look to kids and their simplified views on life. They got it down.
VIDEO: Kid President’s 25 Reasons To Be Thankful!
YOUTUBE: SoulPancake
LENGTH: 3:46
It’s about taking a step back from life’s daily chaos, slowing down and enjoying the simple things in life that you often never think about and always overlook.
When was the last time that you just stopped and admired the puffy clouds in the sky?
You remember doing that as a kid, right? Seeing what animals or shapes are forming?
Well, it’s not too late to be part of the cloud appreciation society and look up for inspiration every day. It’s totally okay to have your head in the clouds for a few minutes. Plus, it’s a great way to manage work stress.
Find the small things in life that you can be happy about and you’ll be smiling more and more.
Need help?
Look to kids and their simplified views on life. They got it down.
VIDEO: Kid President’s 25 Reasons To Be Thankful!
YOUTUBE: SoulPancake
LENGTH: 3:46
Summary points:
4. Acknowledging That You Got It Good
It’s human nature to compare yourself to others that are better off than you. We always want what we don’t have - that bigger house, fancy cars, more money, etc. That’s why many of us are doing side hustle microjobs to get ahead.
But, did you know that there are millions of people on the planet that would do anything to be in your shoes right now?
These people are fucking dirt poor and are living hand to mouth on a daily basis and in some cases, being physically tortured. They only want to live to see tomorrow - that’s how bad it is.
They would be eternally grateful to be in your shoes. Your life is not being threatened. You have food and water, a place to sleep, clothes to wear, etc. That’s all they would ever want.
When you can broaden your perspective and see a much bigger picture, you’ll see that you got it good, dude. Every single one of us should be grateful to be where we are now because let’s face it, life could be a whole lot worse.
But, did you know that there are millions of people on the planet that would do anything to be in your shoes right now?
These people are fucking dirt poor and are living hand to mouth on a daily basis and in some cases, being physically tortured. They only want to live to see tomorrow - that’s how bad it is.
They would be eternally grateful to be in your shoes. Your life is not being threatened. You have food and water, a place to sleep, clothes to wear, etc. That’s all they would ever want.
When you can broaden your perspective and see a much bigger picture, you’ll see that you got it good, dude. Every single one of us should be grateful to be where we are now because let’s face it, life could be a whole lot worse.
5. Text Happy Encouraging Emojis Or Memes
Basic texting is fine for simple conversations. However, when it’s time to share some joy, give congratulations and/or say thanks, take it a step further and use more expressive emojis or memes to make it special.
When the other person gets it, it’s got that extra little bit of fun that will bring a smile to their face and in turn, it’ll give you something to smile about too.
Every messaging app and platform now has this capability. Check your messaging app and look for the option to insert an emoji or meme based on a keyword.
Some of these emojis and memes are totally hilarious. Many have pop-culture references. Just be sure to keep it SFW. Leave the NSFW stuff for your personal network of friends or work BFF.
When the other person gets it, it’s got that extra little bit of fun that will bring a smile to their face and in turn, it’ll give you something to smile about too.
Every messaging app and platform now has this capability. Check your messaging app and look for the option to insert an emoji or meme based on a keyword.
Some of these emojis and memes are totally hilarious. Many have pop-culture references. Just be sure to keep it SFW. Leave the NSFW stuff for your personal network of friends or work BFF.
6. Think About How Your Job Supports You & Your Family
It’s too easy to fall into the trap of just complaining about anything and everything in life. Our mind's default setting is biased toward negativity. So, it happens without us even trying.
But amidst all of the bullshit, there’s always something to be grateful for.
Yes, your job may suck. Yes, you may have an asshole boss. Yes, it feels like the world is out to get you.
However, when you shift your focus, you can see things in a different way.
Think about how your job and more specifically, how your paycheck supports you and your family’s needs. While it may not cover all of your long-term debts, it does help you put food on the table, pay the rent and other bills and maybe even a few fun things too.
Take an account of how your job helps to make ends meet and be happy about that. It’ll definitely help you stay grounded when you feel like quitting your job.
But amidst all of the bullshit, there’s always something to be grateful for.
Yes, your job may suck. Yes, you may have an asshole boss. Yes, it feels like the world is out to get you.
However, when you shift your focus, you can see things in a different way.
Think about how your job and more specifically, how your paycheck supports you and your family’s needs. While it may not cover all of your long-term debts, it does help you put food on the table, pay the rent and other bills and maybe even a few fun things too.
Take an account of how your job helps to make ends meet and be happy about that. It’ll definitely help you stay grounded when you feel like quitting your job.
7. Go For A Walk During Lunch
There are plenty of days where you don’t have the chance to get out for much of a real lunch. Maybe, you eat at your desk and work through lunch. This is no bueno folks.
There are real dangers of working through lunch that you may not know about. You need to give your brain a break or else you’re just going to burn out.
When lunchtime comes around, get outside, munch down some tasty grub and then leave a bit of time for a short walk at a nearby park or even just around the block. It’s also a great low-sweat workout that will get your body moving.
Use this time to let your mind wander, breathe in the fresh air, listen to the birds chirping, feel the breeze flowing around you and just be grateful to be in the moment.
You can really maximize the benefits by following this up with a light-n-easy hike on the weekend. There are some incredible benefits of walking in nature that can go a long way in getting your mind reset for happiness.
There are real dangers of working through lunch that you may not know about. You need to give your brain a break or else you’re just going to burn out.
When lunchtime comes around, get outside, munch down some tasty grub and then leave a bit of time for a short walk at a nearby park or even just around the block. It’s also a great low-sweat workout that will get your body moving.
Use this time to let your mind wander, breathe in the fresh air, listen to the birds chirping, feel the breeze flowing around you and just be grateful to be in the moment.
You can really maximize the benefits by following this up with a light-n-easy hike on the weekend. There are some incredible benefits of walking in nature that can go a long way in getting your mind reset for happiness.
An Attitude Of Gratitude Is All It Takes
When you’re going through the same shitty routine day in and day out, you’ll feel like you're stuck at work in a perpetual cycle of misery.
The good news is that you can break this cycle by using this simple act of being grateful. No matter how small or insignificant it may seem, anything that you can be happy about is all that’s needed.
And, if you can focus your gratitude on your coworkers in the office, you’ll not only feel good about yourself but you’ll also be building positive office karma and spreading good vibes everywhere.
It can be a win all-around for you and everyone else.
It may sound too good to be true but science has proven that being grateful helps us feel more content with our lives and less stressed out about life’s challenges.
So, give it a shot. Like right now. 😉
Feel Better,
[Cubicle|Therapy]
The good news is that you can break this cycle by using this simple act of being grateful. No matter how small or insignificant it may seem, anything that you can be happy about is all that’s needed.
And, if you can focus your gratitude on your coworkers in the office, you’ll not only feel good about yourself but you’ll also be building positive office karma and spreading good vibes everywhere.
It can be a win all-around for you and everyone else.
It may sound too good to be true but science has proven that being grateful helps us feel more content with our lives and less stressed out about life’s challenges.
So, give it a shot. Like right now. 😉
Feel Better,
[Cubicle|Therapy]