Gratitude When It's Hard: How to Practice Thankfulness in Difficult Times

The REality of gratitude in tough times

When you’re dealing with negative emotions like anxiety or depression, it can be harder to find something to be grateful for. Your head has already wandered into that negative space, and it’s tough to pull yourself out of it. Personally, I can get pretty sarcastic with myself during these times. I’ll find a snarky way to say something positive, and I keep saying it until it feels less forced. It might sound odd, but it works for me—it’s just part of my process. It may not work for everyone, but dark humor and sarcasm have helped me through some really tough times.

It’s okay if you can’t find something to be grateful for right away. But I challenge you to try anyway—even if you don’t want to. Talk to your inner child and remind yourself, “Hey, it’s okay to feel this way, but we can’t stay here.” I mentioned earlier this week how focusing on my cats helps me stay grounded. I know I’m grateful for them, no matter how bad the day gets. They’ve been with me for so long and have seen me through a lot. Their cute little faces are hard to resist, and it’s impossible to stay stuck in my head when I look into those eyes. They’re my easy go-to.

Even if you can’t find something right away, that’s okay. Just know that better days are coming—even when it doesn’t feel like it, I’m still a believer.

5 tips to remain grateful during tough times

I get how tough it is to stay grateful during hard times. I’m tired of being stuck, and I’m on a mission to change that. Whether you want to call it a midlife crisis or not, I’d rather be a better person than stay “stuck” using excuses. Mindset, mindset, mindset. It really does make a difference.

Now, let’s dive into some tips that have helped me, and hopefully, they’ll help you too.

1) Finding Small Wins

Gratitude doesn’t always have to be about the big stuff. It can be the small things. I know my cats aren’t exactly small, but they’re a huge source of joy in my life. One of the smaller things I’m grateful for every day is my coffee. Seriously, if I get a treat with it, I’ll do a little happy food dance. It’s a small win, but it’s mine, and it matters. If people don’t get that, I say to heck with them. Find your tribe—the people who support you and share in your wins, no matter how small.

A recent small win for me: I grabbed my computer, my notebooks, and my pens this morning to write this blog post. I was motivated and ready to get stuff done, and it felt amazing. It’s hard to get into that mindset some days, so I’m incredibly grateful for those moments.

So, what’s one small win you’ve had recently? Drop it in the comments on Instagram @shiftingthruchaos. Let’s celebrate the little things!

2) Using Gratitude Anchors

This is something I’m still figuring out, but I love the idea of using a physical object as a gratitude anchor. It should be something you come across every day—because let’s face it, if it’s out of sight, it’s out of mind for people like me.

It could be anything—like a mug you use every day, a photo of someone or something you love, or even a candle you light while saying a gratitude affirmation. The key is to make it a daily ritual, something to remind you to be thankful even when it’s tough.

I haven’t found my anchor object yet, but once I do, you’ll see it on my Instagram!

3) The Importance of Self-Compassion

We can be so hard on ourselves, especially when life throws curveballs. If you’ve made it through all the crap that’s come your way, give yourself some credit! Life may not be perfect, but it’s certainly not as bad as it used to be for me, and I’m grateful for that.

If you’re struggling to be kind to yourself, start with something simple. Find an affirmation like, “I’m grateful for my ability to write.” It doesn’t have to be grand, just something that feels true. It may take time, but it’s worth the effort. Even in my darkest moments, my ability to write has been a constant. It’s something that no one can take from me.

If you’re starting from scratch, that’s okay. Remember, none of us are perfect. We’re just trying to get better, and that’s enough.

4) Reframing Challenges

This one is tough for me, but it’s something I’ve worked on over the years. If something is happening that’s out of my control, I try to find a way to see how it can change me for the better—even if the change is uncomfortable.

For example, I had a breast cancer screening appointment recently, and while I have to go back in 6 months for monitoring, I decided to reframe my anxiety. Instead of worrying about the “what-ifs,” I told myself this was a chance to learn something new, no matter how it turned out.

If you’re facing a challenge, try to look for the lesson or the positive side. It’s not easy, but with practice, it gets easier.

5) Creating a Simple Gratitude Routine

Sometimes, the simplest things can help create a sense of gratitude. Whether it’s journaling, writing a quick affirmation, or even just taking a moment to breathe, start somewhere. It doesn’t have to be perfect or extensive. The goal is just to start building a routine that works for you.

Don’t feel pressured to do everything I’ve listed here. If something resonates with you, try it. But don’t try to do it all at once. Start small, and it will eventually become easier.

Conclusion