Negative thoughts often form a significant part of depression or anxiety, something nearly everyone encounters to some extent. We frequently find ourselves doubting our abilities, criticizing our appearances, and undermining our self-worth. While these thoughts are common, excessive negativity can be problematic. A valuable tool to counter such negativity is the creation and upkeep of a Joy Catalogue
A joy catalogue acts as an ongoing record of the moments that have brought you joy, no matter how big or small. Documenting positive experiences serves as an effective method to uplift your mood in response to feelings of depression or anxiety. Research published in the journal Nature of Human Behavior revealed that recalling happy memories can lower cortisol levels (the stress hormone) and help regulate emotional states following exposure to stress.
Craft one or more lists on your phone or in a notebook, encompassing a range of positive aspects. This could involve a compilation of cherished vacations, things you’re grateful for, individuals you admire, or even favorite inside jokes.
To maximize its impact, keep your happy list within constant view whenever negative thoughts arise. You might choose to store it on your phone, attach it to your fridge, place it on your computer, or carry it in your pocket. Every instance you achieve something of which you’re proud, jot it down. Whenever someone pays you a compliment, add it to the list!
In moments of self-doubt, turn to your list of positivity and remember that negativity is temporary. Over time, this practice trains your mind to gravitate toward happier thoughts more frequently.
Take a look at our Gratitude blog post to help you begin!