Cultivating Gratitude

There's no doubt that everyone's journey through an eating disorder is different...but one commonly occurring theme is the insidious partnership between eating disorders and depression. I am 99% sure that every single person I know who has battled an eating disorder has also experienced some form of clinical depression during the course of her illness. Personally, I am no exception: during the height of my anorexia I was chronically depressed, and my process of recovery has been peppered with periods of significant melancholy. In my experience, few things make it harder to feel committed to the work of recovery, than being profoundly saddened and discouraged by life.

Although there are, of course, pharmaceutical remedies for depressed mood, there are also a number of "do-it-yourself" exercises that one can do to improve one's overall mental health and happiness. One of my favorites is keeping a gratitude journal. There is plenty of research out there in the field of psychology that asserts that practicing gratitude is a key element to living a happier life. Keeping a gratitude journal is a concrete way to cultivate a sense of thankfulness for all the positive things we experience in our lives. A few years ago I began this practice as a homework assignment for a mind-body workshop, and I loved it so much that I never stopped. The process is simple: before going to sleep each night, I jot down three to six specific experiences I had that day for which I am grateful. The entire exercise takes fewer than five minutes, but I can honestly say that since beginning this nightly ritual, I have noticed a subtle yet significant shift in my overall affect and sense of well-being.

In keeping with the academic research pointing to the importance of gratitude, Judaism has long had a tradition of emphasizing the value of giving thanks. One way of expressing the concept of gratitude in Hebrew is hakarat hatov (הכרת הטוב), literally, "recognizing the good." We all have blessings in our lives, and practicing gratitude means acknowledging all the positivity that we already experience. So central a concept is this, that embedded in Jewish practice are brachot for just about everything imaginable: ingesting any food and drink, going to the bathroom, and waking up in the morning; smelling pleasant fragrances, witnessing thunder and lightning, seeing fruit trees in bloom, and being by the ocean...these are just a handful of the experiences for which Judaism tells us we should be thankful. As I journey through recovery, I feel incredibly fortunate to belong to a spiritual tradition that teaches me to be awake, alert, and appreciative of all the blessings, large and small, that I enjoy on a daily basis.

So...here are some things I have been grateful for this week:

• the feeling of snowflakes landing on my cheeks as I walked to shul on Shabbat morning in light snowfall
• seeing a brilliant red male cardinal at my parents' birdfeeder
• a much-needed phone chat with a dear friend
• adorable valentines from my students
• seeing a particularly beautiful sunrise on my way to work

What would you put in your gratitude journal?