Mental Wellness is layered. There’s no one way to achieve it, no single diagnosis to treat illness with and no one-stop-shop with a quick fix pill to switch mental illness to mental wellness.

It’s an ongoing journey with little things that we can do daily to give ourselves the best chance of maintaining wellness over an illness.

Throughout October we’ve looked at many angles and insights into understanding and managing mental health. To close off Mental Health Month, we’re giving you one last tip to keep you going on your wellness journey – GRATITUDE.

Gratitude is being thankful for what you have or receive. For years, doctors and scientists have been studying the effects it has on us. They all agree that it does wonders, from being lowering blood pressure, to activating better sleep, lowering levels of anxiety and depression, and making you happy.

  1. Keep a gratitude journal. Pick a set time, like every morning while having your first coffee or tea or just before you climb into bed. Either in a journal, or as digital notes, write down 3 to 5 things that you’re grateful for in that moment. They can be anything from the weather to meal deliveries. It’s okay to repeat things, but train yourself to look for new things.
  1. Send a thank-you note. It’ll do wonders for both yourself and the person receiving it, and can make your bond stronger.
  1. Reflect. If you’re having a difficult time finding things to be thankful for think back on happy memories for a serotonin boost.
  1. Think about the future. Think about good times to come: friends whom you’ll be seeing, things that you’re looking forward to doing.

Gratitude is like a muscle. The more you practice it, the stronger you get.