Resilience and Art Therapy: Gratitude

In a previous blog post, we discussed the basics of resilience, its concept, and the factors that contribute to it in detail. In this article, we’ll explore gratitude, the practice of expressing gratitude, particularly through art therapy tools.

Expressing gratitude and practicing the feeling of gratitude creates a mindset and perspective in our lives that enhances our stability and the ability to maintain emotional balance. For some, connecting with a higher power or spirituality is a natural part of daily life, but maybe not for everyone. However, reflecting on our day, highlighting positive things, and focusing our attention on good things is something everyone can experience.

There are structured and less structured ways to experience and express gratitude.

Consider these simple methods to help you and your environment find the positive aspects of everyday life: make it a habit to express your thanks whenever possible, and try to be specific about why you’re grateful. You might consider dedicating a few days to giving up something you normally take for granted in your life, like TV, social media, your car, or even speaking or seeing, through what are known as silent days or retreats into darkness. These situations can help you reassess the role of things you take for granted in your life—whether realizing you don’t need them as much, or feeling infinitely grateful when you get them back.

Alongside these playful, spontaneous activities, there are also structured practices that require paper, pencil, and consistency. Many of you might be familiar with the concept of a gratitude journal. Perhaps you’ve tried to keep a journal yourself, or maybe you’ve thought about doing it but never started. Now, let’s give the gratitude journal concept a fresh twist—specifically, by moving closer to the world of drawing and symbols.

Each day, at a time that’s convenient for you, gather three good things from the past 24 hours—at least three things you can be grateful for. Of course, you can also take the time to sit down once a week and reflect on the past week—at this point, try to recall at least 5-8 things. Everyone is free to decide the rhythm and frequency that feels right for them in this activity.

You might think of simple, funny situations that made you laugh, natural phenomena or moments that amazed you, something you learned, or a step you took that was important to you. Things that work, that are a part of your life, and for which you can be grateful. Think of success, but also of grace—something went well, something was arranged. Take these things and find a symbol for each—perhaps a color, a shape, or even a specific drawing, a captured moment. Try leading your gratitude journal in pictures! You can cut out images from colorful magazines that symbolize magical things you want to be grateful for.

Think about it—if you start today, in a few weeks you could have a small notebook filled with wonderful moments that are a part of your life. This practice isn’t about ignoring the difficulties, burdens, and tragedies we encounter. Its only goal is to make part of your attention the good things that happen to you day by day. It’s easy to focus a lot of attention on the bad things—it requires practice to focus on the good.

The Gratitude Butterflies from Boho Nest serve as a gentle reminder to take a moment each day to reflect on the good things in our lives. These delicate, white clay butterflies are not just beautiful decor but also tools for cultivating a habit of gratitude. Each time you look at them hanging on your wall, you’re reminded to jot down something you’re grateful for in your journal. This simple practice helps to keep positivity front and center in your mind, encouraging you to find the silver lining even in challenging times.

As you fill your gratitude journal, these butterflies can become more than just decor—they can become symbols of personal growth and resilience. They remind us that even in moments of uncertainty, there is always something to be thankful for. Writing in your journal regularly with the help of these Gratitude Butterflies reinforces the habit of mindfulness, reminding you that resilience is built not just through overcoming hardships, but by consistently focusing on the positive aspects of life.

If you like, share your experiences, your gratitude journal entries, with us! I look forward to your feedback, whether in the comments here or on social media.

Wishing you joyful days,

Zsófi