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"Glow up with Gratitude"

Date: 10/04/23

Author Name: Sareem Athar

Qualifications: BA (Psychology, Mass.Communication & Journalism, Literature), MSc (Clinical Psychology), Diploma in Child Psychology

Designation: Former Admin Head, ACRO Mental Health & Wellness.

Word count: 480 words.

Reading time: 6 minutes

Reviewed & edited by: Aishwarya Krishna Priya, Mariyam Mohammed & Ayesha Begum.


"How Mindfulness and Gratitude Exercises Can Give You the Glow Up You Deserve!"


Are you tired of feeling like your skin and body just aren't living up to your expectations? Are you ready to show the world your best self, both inside and out? Well, darlings, it's time to start practicing mindfulness and gratitude exercises for a healthy skin and body (1,2).


Mindfulness and gratitude exercises have been scientifically proven to reduce stress, anxiety, improve sleep quality, and boost overall well-being (3). So, why not apply these techniques to your beauty routine and see the results for yourself?


First up, let's talk about mindfulness. Mindfulness involves being fully present and aware of your thoughts, feelings, and surroundings (4). By practicing mindfulness, you can reduce stress and anxiety, which can lead to healthier skin and a more radiant complexion (5). One simple mindfulness exercise to try is the body scan. Lie down in a comfortable position, close your eyes, and slowly focus your attention on each part of your body, from your toes all the way up to the top of your head. Take deep breaths and try to release any tension you may be holding in your body. This exercise can help you relax and feel more grounded, which can lead to healthier skin and a brighter complexion (6-9).


Let's now discuss gratitude. Expressing gratitude for the good things in life and concentrating on them are both aspects of gratitude (10,11). By practicing gratitude, you can reduce stress, improve sleep quality, and boost overall well-being (12). One simple gratitude exercise to try is the gratitude journal. Each day, write down three things you're grateful for, whether it's a sunny day, a good cup of coffee, or a kind word from a friend (13). This exercise can help you cultivate a more positive outlook on life, which can lead to healthier skin and a more youthful appearance (14).


So, darlings, are you ready to start practicing mindfulness and gratitude exercises for a healthy skin and body? By incorporating these techniques into your beauty routine, you can reduce stress, improve sleep quality, and boost overall well-being. And who doesn't want to look and feel their best, both inside and out (15-18)?


In conclusion, trying psychological methods for your skin problems may be a good and natural way to address your issues. However, please be aware that the above mentioned methods can have a negative impact too. Please be mindful that psychological advice given by any professional does not compensate for medical advice or treatments. Before trying any technique, please be aware of the negative consequences first and then take a leap of faith.


If you or anyone you know is experiencing breakouts on skin or stressful issues in their lives, please identify the same and approach a mental health service provider at the earliest. To know more about the services offered by ACRO Mental Health & Wellness, you can reach us at (+91) 91004-23015.


REFERENCES


1. Huffman, J. C., DuBois, C. M., Healy, B. C., Boehm, J. K., Kashdan, T. B., Celano, C. M., & Lyubomirsky, S. (2014). Feasibility and utility of positive psychology exercises for suicidal inpatients. General hospital psychiatry, 36(1), 88-94. https://doi.org/10.1016/j.genhosppsych.2013.09.011


2. Bridgett, D. J., Kehoe, C. E., & Valentine, J. C. (2013). Mindfulness and Well-being: A Meta-Analysis. Mindfulness, 5(3), 411-427. https://doi.org/10.1007/s12671-013-0264-5


3. Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377-389. https://doi.org/10.1037/0022-3514.84.2.377


4. O’ Leary K, Dockray S. The Effects of Two Novel Gratitude and Mindfulness Interventions on Well-Being. The Journal of Alternative and Complementary Medicine. 2015 Apr;21(4):243–5.

5. Reangsing C, Lauderman C, Schneider JK. Effects of Mindfulness Meditation Intervention on Depressive Symptoms in Emerging Adults: A Systematic Review and Meta-Analysis. Journal of Integrative and Complementary Medicine. 2022 Jan 1;28(1):6–24.


6. Berkland BE, Werneburg BL, Jenkins SM, Friend JL, Clark MM, Rosedahl JK, et al. A Worksite Wellness Intervention: Improving Happiness, Life Satisfaction, and Gratitude in Health Care Workers. Mayo Clinic Proceedings: Innovations, Quality & Outcomes. 2017 Dec;1(3):203–10.


7. Pang D, Ruch W. The Mutual Support Model of Mindfulness and Character Strengths. Mindfulness. 2019 Feb 16;10(8):1545–59.


8. Bluth K, Eisenlohr-Moul TA. Response to a mindful self-compassion intervention in teens: A within-person association of mindfulness, self-compassion, and emotional well-being outcomes. Journal of Adolescence. 2017 Jun;57:108–18.


9. Liu G, Cui Z, Yu H, Rotshtein P, Zhao F, Wang H, et al. Neural responses to intention and benefit appraisal are critical in distinguishing gratitude and joy. Scientific Reports. 2020 May 12;10(1).


10. Victorson D, Sauer C, Horowitz B, Wolf-Beadle J. Development and Implementation of a Brief Healthcare Professional Support Program Based in Gratitude, Mindfulness, Self-compassion, and Empathy. JONA: The Journal of Nursing Administration. 2021 Apr;51(4):212–9.


11. Fraser E, Misener K, Libben M. Exploring the impact of a gratitude-focused meditation on body dissatisfaction: Can a brief auditory gratitude intervention protect young women against exposure to the thin ideal? Body Image. 2022 Jun;41:331–41.


12. Tan TT, Tan MP, Lam CL, Loh EC, Capelle DP, Zainuddin SI, et al. Mindful gratitude journaling: psychological distress, quality of life and suffering in advanced cancer: a randomized controlled trial. BMJ Supportive & Palliative Care [Internet]. 2021 Jul 8; Available from: https://spcare.bmj.com/content/early/2021/07/07/bmjspcare-2021-003068.abstract


13. Bryan JL, Sahu M, Asghar-Ali AA. Wellness for Warriors: Developing and Disseminating a Veteran-centric Wellness Guide. Progress in Community Health Partnerships: Research, Education, and Action. 2021;15(4):501–8.


14. Lester EG, Macklin EA, Plotkin S, Vranceanu AM. Improvement in resiliency factors among adolescents with neurofibromatosis who participate in a virtual mind–body group program. Journal of Neuro-Oncology. 2020 Feb 20;147(2):451–7.


15. Beck AR, Verticchio H. Effectiveness of a Method for Teaching Self-Compassion to Communication Sciences and Disorders Graduate Students. American Journal of Speech-Language Pathology. 2018 Feb 6;27(1):192–206.


16. Bai CF, Cui NX, Xu X, Mi G, Sun JW, Shao D, et al. Effectiveness of two guided self-administered interventions for psychological distress among women with infertility: a three-armed, randomized controlled trial. Human Reproduction. 2019 June 26;34(7):1235–48.


17. Horton‐Deutsch S, Monroe C, Varney R, Loresto F, Eron K, Kleiner C. Moving from practice to praxis: A qualitative descriptive study revealing the value of Project7 Mindfulness Pledge ©. Journal of Nursing Management. 2020 Apr;28(3):728–34.


18. Hirshberg MJ, Goldberg SB, Schaefer SM, Flook L, Findley D, Davidson RJ. Divergent effects of brief contemplative practices in response to an acute stressor: A randomized controlled trial of brief breath awareness, loving-kindness, gratitude or an attention control practice. Wong SY, editor. PLOS ONE. 2018 Dec 12;13(12):e0207765.


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