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Gratitude Works: An Introduction to Gratitude and Positive Psychology
Dr. Jessica Dirsmith, NCSP School Psychologist
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Being Good to Others
! Being good to ourselves!
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Discussion
! Do we tend to remember the bad more readily than the good?
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Bad is Stronger-Evolution
! Those who were more attuned to bad things would have been more likely to survive threats and, consequently, would have increased the probability of passing along their genes
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Bad is Stronger
! Memory and emotion
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Bad is Stronger than Good ! 5:1 ratio
! Bad is Stronger than Good (Baumeister, 2001). ! “It’s in human nature, and there are even signs of it in animals,”
in experiments with rats.
! Bad emotions, bad parents and bad feedback have more impact than good ones. Bad impressions and bad stereotypes are quicker to form and more resistant to disconfirmation than good ones.
! Losing money, being abandoned by friends and receiving criticism will have a greater impact than winning money, making friends or receiving praise.
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But Good can be Strong!
! Good feelings can cause the release of dopamine
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Positive Psychology
! Positive psychology has been defined as the “scientific study of ordinary human strengths and virtues” (Sheldon & King, 2001, p. 216).
! Gratitude is conceptualized as a virtue or as an emotional state that involves an interpersonal connection between both the benefactor and beneficiary (Miller, 2009; Emmons, 2007).
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Gratitude
! Genuine gratitude occurs when the beneficiary sees value in the benefit bestowed, perceives a cost associated with bestowing the benefit, and personally values the benefit they have received (Froh, Miller, & Snyder, 2007; Wood, Stewart, Linely, & Joseph, 2008).
! Research suggests that gratitude likely emerges in children between the ages of 7 and 10 (Emmons & Shelton, 2002).
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Gratitude Works ! National Association of School Psychologists' (NASP) effort to
promote students’ resilience, optimism, and academic success by helping them see the possibilities in themselves and others.
! Increasing positive experiences is beneficial to both students' well-being and increasing positive school climate.
! Positive experiences with peers and adults contribute to a child’s resilience and ability to withstand personal challenges.
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Gratitude at Delta
! What are some ways that we express gratefulness to others here at Delta?
! What could we do to improve our outward expression of gratitude to others?
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Suggested Gratitude Activities
! Letters: ! Students can write letters of gratitude to people who
have helped them achieve a possibility, been kind to them, or have done something to make a difference in their worlds.
! Recipients could be family members, school staff, coaches or activity leaders, friends, etc.
! Personal letter, an e-mail, an e-postcard, a note left in a locker or on a desk, a text message, etc.
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Gratitude (RAK) Club
! Small group of students-may consist of students who are very comfortable with expressing gratitude as well as students who may need some additional support in expressing gratitude
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Gratitude Journals
! Write daily in a gratitude journal at a designated time. The task could be to write 3–5 sentences about people, pets, activities, etc. for which they are grateful.
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Daily Gratitude ! May wish to start and end the school day by sharing statements
of gratitude with one another.
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Additional Strategies
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Stop that Bad Memory
! Before it starts!
! Suggestions?
! Ideas?
! What works for you?
! Treat yo self ! https://www.youtube.com/watch?v=ZsABTmT1_M0
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60 bpm and lists of songs:
! http://walk.jog.fm/popular-workout-songs?bpm=60
! http://www.shortlist.com/entertainment/music/scientists-discover-most-relaxing-tune-ever
! http://mp3bear.com/?q=songs+around+60+bpm
!
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Other Relaxation Techniques
! Ideas?