Shifting from “I’m Overwhelmed” to “I’m Growing”

Living with depression is an ongoing journey. It’s not just a battle with sadness but an intricate web of emotions, including anxiety, overwhelm, and self-doubt. Over time, though, I’ve found a practice that has shifted my perspective in a profound way: gratitude. Embracing gratitude has become an anchor for me, especially during seasons of intense change. It helps me navigate life’s waves with a bit more calm and clarity. Here’s a glimpse into how this practice has helped me face anxiety and overwhelm head-on.

Finding Calm in Chaos

Today, my home is undergoing renovations. While I’m excited about the improvements, I also find myself feeling unsettled in the midst of it all. My usual routine is thrown off, and my space feels less like a refuge. And beyond the walls of my home, work has been intense, with shifts and changes that bring an added layer of uncertainty. It’s a lot to hold all at once.

The holidays are also fast approaching. There’s the thrill of giving, but also the anxiety of balancing holiday spending with my goals. I’m trying to be mindful of my budget, to save and plan, and yet still spread joy to those I love. Add to that the fact that I’m about to begin my residency for grad school, and it’s safe to say my plate is full.

In the past, these layers of stress would have easily triggered my depression. The thoughts would stack up until the weight felt too heavy to carry, spiraling into a pattern of fear, overwhelm, and self-criticism. But now, gratitude has changed that narrative. Instead of focusing on the things that scare me, gratitude has helped me see just how fortunate I am to even be in a position where I have these experiences.

Shifting from “I’m Overwhelmed” to “I’m Growing”

I’ve found that practicing gratitude doesn’t take away the stress, but it does change my relationship to it. Where once I might have thought, “This is too much,” now I think, “Wow, I’m lucky to be going through this growth.” Instead of, “I’m scared of starting my residency,” I tell myself, “I am privileged to have this opportunity to learn and develop.” This perspective shift doesn’t diminish the challenges I face, but it allows me to face them with a sense of gratitude rather than dread.

Ten Ways to Practice Gratitude

If you’re looking to make gratitude a bigger part of your life, here are ten simple yet powerful ways to begin:

1. Start a Gratitude Journal – Write down three things you’re grateful for each morning or night. Even on tough days, finding small joys can bring perspective.
2. Appreciate Small Wins – Celebrate minor achievements, like completing a task or taking time for self-care. Recognize these as steps toward growth.
3. Pause Before Meals – Take a moment to express thanks for the food you’re about to eat. It’s a grounding practice that can build mindfulness.
4. Use Gratitude Prompts – When journaling, try prompts like “Today, I am grateful for…” or “A person I’m thankful for is…”
5. Compliment Others – Express appreciation for the people in your life by letting them know how much they mean to you. Their joy will reflect back onto you.
6. Reflect on Past Growth – Think about challenges you’ve overcome. Recognizing your resilience can be a reminder of your strength.
7. Make a Gratitude Jar – Write down moments of gratitude on small slips of paper and place them in a jar. When you’re feeling down, read them as a reminder of joy-filled moments.
8. Practice a Daily Gratitude Meditation – Take a few minutes each day to sit in stillness and focus on things you’re thankful for, allowing them to fill your mind.
9. Limit Negative Inputs – Choose to spend time in environments and with people that encourage positivity and appreciation.
10. Write a Thank-You Note – A heartfelt note, text, or email to someone who’s impacted your life can remind you of the beauty of connection and support.

Gratitude doesn’t erase life’s challenges, but it gives us the strength and mindset to face them with a little more peace and a lot more grace. If you’re feeling overwhelmed or struggling, I hope these practices can bring a bit of light into your day, just as they’ve done for me.