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Gratitude Journal Keeps up Health and Beauty – Happy Healthy

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Gratitude Journal Keeps up Health and Beauty

Gratitude Journal Keeps up Health and Beauty

– Scroll down for English version –

Negative tanker er det værste, du kan byde din krop. Der findes ingen fødevare, du kan spise, som skaber samme mængde stress som dine negative tanker. Derudover skaber negative tanker en række uønskede effekter i din krop, både sundhedsmæssigt og udseendemæssigt. Personer med en mere positiv grundholdning har fx også en langt mere strålende og sund hud. Den gode nyhed er, at vi alle kan træne os selv til flere positive tanker. Dette kan gøres simpelt ved at skrive taknemmelighedsdagbog.

Som mennesker tænker vi dog alle negativt, og det er en del af at være kritisk og betænksom og tage bedre beslutninger. Dog kan denne “evne” tage overhånd, og den er virkelig glædesdræbende – og dermed også dræbende for din sundhed. Negative tanker kan medføre lavt selvværd, tristhed, depression, træthed, overspisning. Mangel på glæde er direkte usundt og kan medføre, at alle processerne i din krop ikke fungerer helt optimalt.
Dette er efterhånden videnskabeligt dokumenteret, og et eksempel på dette er et studie, der netop undersøger effekten af at praktisere taknemmelighed:
En gruppe forsøgspersoner (gruppe 1) skal over en periode på 10 uger dagligt skrive ned, hvad de er taknemmelige for, og hvad der har øget deres glæde den pågældende dag. En anden gruppe (gruppe 2) skal gøre det modsatte og i stedet skrive ned, hvad der har været dårligt. Forsøget viser, at gruppe 1 rapporterer færre sundhedsproblemer, dyrker mere motion og har bedre humør. Lignende studier viser også, at taknemmelighed sænker niveauet af stresshormoner i kroppen samt øger evnen til kærlighed og empati.
http://www.ncbi.nlm.nih.gov/pubmed/12585811,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3128334/
http://www.ncbi.nlm.nih.gov/pubmed/9737736
Udover højere livskvalitet så er det altså også for din sundheds og skønheds skyld en god idé at skabe en mere positiv grundstemning i dit sind. Via bl.a. en taknemmelighedsdagbog kan du heldigvis træne dig til flere positive tanker og altså træne dig gladere og sundere – også selvom du måske lige nu tænker, at du ikke har noget at være taknemmlige for. I så fald har du især brug for denne øvelse. Taknemmelighed handler nemlig snarere om en særlig opmærksomhed fremfor “lykkelige” omstændigheder. Vi kan nemlig allesammen godt føle taknemmelighed over noget godt, der er hændt, men denne følelse er forbipasserende og kortvarig. Via taknemmelighedsdagbogen træner du dig selv i at forlænge taknemmelighedsfølelsen.

Kom godt i gang med din taknemmelighedsdagbog

Find en bog/blok/papir, eller hvad du har lyst til at skrive på, og en blyant/kuglepen. Jeg vil anbefale dig at finde en fin lille bog, som du fx kan have liggende på natbordet, og på den måde gøre det let tilgængeligt at skrive i den. Sådan gør jeg selv.
Skriv 5-10 ting du er taknemmelig for. Det kan være alt fra, at du føler dig taknemmelig for en rejse, vejret, et måltid, dine relationer, din hund, skole, arbejde.. Hvad som helst, du kan komme på, som du kan være taknemmelig for, som enten er hændt i løbet af din dag eller generelt i dit liv.
Personligt skriver jeg i min taknemmelighedsdagbog hver aften – nogle gange som det første, når jeg vågner, og som det sidste, når jeg går i seng. Det sker selvfølgelig ofte, at jeg glemmer alt om at skrive i den, og det er helt ok. Men når jeg husker den, er det typisk også fordi, jeg har brug for den! Når man skriver i den, inden man lægger sig til at sove, da hjælper øvelsen desuden til, at man falder hurtigere i søvn.
Prøv at gøre din taknemmelighedsdagbog til et værktøj, du jævnligt hiver frem og bruger til at fremmer eller vedligeholde din glæde. For husk:
Din lykke opstår ikke af sig selv! Den kræver en aktiv indsats fra dig.
Skriver du i den dagligt, lover jeg dig, at du efter blot en uges tid vil mærke en stor effekt. Det er nemlig umuligt at være i negativt humør, mens du er taknemmelig.
Måske taknemmelighedsdagbogen er en bedre måde at slutte dagen på fremfor 10 minutter på Facebook? 😉

– Kærlig hilsen Julie/HappyHealth – 

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– ENGLISH – 

Negative thinking is the worst thing you can offer your body. There is no food, you can eat, which creates the same amount of stress as your negative thoughts. Additionally, negative thinking creates a number of unwanted effects in your body, both health and beauty wise. Those with a more positive attitude have, for example, a far more glowing and healthy skin. The good news is that we can all train ourselves to get a more positive thinking. You can train this by writing a gratitude journal.

As humans, we all tend to think negatively, and it is a part of being critical and thoughtful which helps us make better decisions.  However, this “ability” can be too effective and be a real “joy-killer” – thus also be threatening your health. Negative thinking can lead to low self-esteem, sadness, depression, fatigue, overeating. Lack of joy and happiness is directly unhealthy and can cause all processes of your body to function less well.
This is also scientifically proven, and an example of this is a study that examined the effect of practicing gratitude:
 A group of subjects (group 1), should over a period of 10 weeks daily write down what they were grateful for on that day. A second group (group 2) had to do the opposite and instead write down what has been bad during the day. The experiment shows that Group 1 reports fewer health problems, exercise more and have better mood. Similar studies also show that gratitude lowers the levels of stress hormones in the body and increases the ability to love and feel empathy.
http://www.ncbi.nlm.nih.gov/pubmed/12585811,
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3128334/
http://www.ncbi.nlm.nih.gov/pubmed/9737736
Besides more life-quality you will get more health and beauty by achieving a more positive state of mind. Luckily, by writing a gratitude journal you can train yourself to a more positive thinking. Right now, some of you might think that “I do not have anything to be grateful for”. Well then you especially need to start writing a gratitude journal. Being grateful is more about a certain attention rather than “happy circumstances”. We can all feel grateful for something good that happens, but this kind of gratefulness is short and passing. With a gratitude journal you make yourself able to extend the feeling of gratefulness.

How to get started

Find a book/paper, or whatever you want to write on, and a pencil/pen. I would recommend you finding a nice little book that you, for example, can have on your bedside table. This makes it easier for you to write in it more often. I have mine on my bedside table.
Write down 5-10 things you are grateful for. It can be anything from that you feel grateful for a travel, the weather, a meal, your relationships, your dog, school, work .. Anything you can think of that you can be grateful for. It can either bet things that happened during your day or generally in your life.
Personally, I write in my gratitude journal every night – sometimes also as the first thing when I wake up and the last thing when I go to bed. It happens, of course, that I forget to write in it, and that’s okay. But when I remember it, it is typically because I need it too! When you write in it just before you go to sleep, it moreover helps you to fall asleep more easily.
Try to make your gratitude journal to a tool you regularly use to both promote and maintain happiness – because remember:
Your happiness does not happen by itself! It needs an active effort from.
If you write in it daily, I promise you that after just a week’s time will notice a big change on your mood. It is impossible to be in a bad mood, while you are being grateful.
The gratitude journal might be a better way to end your day rather than 10 minutes on Facebook, don’t you think? 😉

– Love Julie/HappyHealth – 

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