Expressing Gratitude: Cultivating Mental Wellbeing
June 28, 2023
Have you heard of the saying that “It is only with gratitude that life becomes rich?” In the hustle and bustle of daily life, we often forget to express our gratitude for the blessings and experiences that surround us. However, taking time to express gratitude can have a profound impact on our mental well-being. In this blog post, we will explore the importance of expressing gratitude and how it contributes to our overall mental health and happiness.
Acknowledging the Good and Strengthening Positive Relationships
Expressing gratitude involves actively acknowledging and appreciating the positive aspects of our lives. It encourages us to focus on what we have rather than what we lack. By verbalizing or expressing our gratitude, we create space for positive emotions to flourish. When we express gratitude, we shift our focus from what is lacking to what we already have, nurturing a sense of contentment and happiness. Moreover, gratitude acts as a catalyst for building and nurturing positive relationships. When we express gratitude to others, whether through kind words, gestures, or acts of appreciation, we strengthen the bond between us. It fosters a sense of connection, empathy, and understanding, which contribute to our overall well-being.
Amplifying Positive Emotions and Cultivating Optimism and Resilience
When we express gratitude, we amplify positive emotions within ourselves and those around us. Sharing our appreciation allows us to relive joyful moments and enhances our overall happiness. Moreover, the act of expressing gratitude creates a positive ripple effect, uplifting the spirits of others and fostering a positive atmosphere. Expressing gratitude helps us cultivate an optimistic mindset. By focusing on the positive aspects of our lives, we train our minds to seek out the good, even in challenging situations. This optimistic outlook enables us to develop resilience and navigate through adversity with greater strength and determination.
Reducing Stress and Anxiety While Enhancing Self-Worth
Gratitude has a remarkable ability to reduce stress and anxiety. When we express gratitude, we shift our attention away from worries and negative thoughts, redirecting our focus towards the present moment and the things we appreciate. This practice helps alleviate stress, promotes relaxation, and enhances our overall mental well-being. Expressing gratitude extends beyond others; it also involves acknowledging and appreciating ourselves. By recognizing our strengths, achievements, and the progress we have made, we boost our self-worth and self-esteem. Engaging in self-care practices and expressing gratitude for our bodies, minds, and abilities nurtures a positive self-image and contributes to our mental well-being.
Incorporating Gratitude into Daily Life
Expressing gratitude can be incorporated into our daily routines in various ways. It can be simple as saying “thank you” to someone who has helped us or writing a heartfelt note of appreciation. Journaling about the things we are grateful for, practising gratitude meditations, or engaging in gratitude exercises with loved ones are all effective methods to integrate gratitude into our lives. My favourite gratitude exercise is that every night after dinner, I think of at least one thing that happened during the day that I am grateful for. Sometimes it might be as simple as eating my favourite cheesecake, but these little things matter a lot in keeping ourselves positive and building a healthy mindset.
Cultivating a practice of gratitude has the power to transform our mental well-being. By embracing gratitude, we shift our focus from negativity to positivity, fostering happiness, resilience, and improved mental health. Let's embark on this journey of gratitude and allow its transformative power to enrich our lives, one thankful moment at a time.
By Priya Saikia
Just like we aim to exercise on a regular basis, our wellbeing must also follow a similar regime. Now our brain can be good for a few things, but it may not be as useful if we fail to recognise that we need time to indulge in activities that soothe the mind. This World Mental Health Day, we want to encourage you to notice what makes you thrive. Prioritising your own wellbeing encourages growth in the right direction- being the best version of yourself. Why is mental health important? Reported by the Australian Institute of Health and Welfare (AIHW), about 2 in 5 Australians aged 16-85 (22% or 4.3 million) have experienced a mental disorder. Yet, within 2020-2022, only 17.4% of Australians of this age group saw a health professional for their mental health. Mental health struggles are worldwide, and your wellbeing is challenged at the hands of your daily life. It is important to understand that your body and mind co-exist to shape your social and physical ventures. When struggling with your mental health, your ability to think, feel and act is affected by your current wellbeing levels. Practising healthy wellbeing habits extends not only to how you feel about yourself, but your social relationships with family, friends, colleagues and strangers. It can be difficult to avoid the mental stress in our lives, but with habits that boost your wellbeing, you can build resilience and the confidence to tackle them day by day. 7 Ways, 7 Days A simple and easy way to start prioritising your wellbeing is self-care! You can find below 7 ways to take steps towards bettering your mental health over 7 days. Day One – Journal your thoughts and feelings Journalling your thoughts is a great way to release any stress, tension or energy that is affecting your mental health. It provides a safe space where you can reflect and identify any of your needs you are neglecting and a first step into prioritising your wellbeing. Day Two – Watch the sunset with a cup of tea Something as simple as sitting down and having a cup of tea is an easy way to ground yourself and reset after a long day. Acts of self-care do not need to be dramatically planned events, it can be a small thing, like having your favourite drink, where you take the time to consider yourself. Day Three – Create a morning routine Creating a routine and sticking to it can be a great way to help us recharge, manage stress, motivate us to get out of bed and prioritise our happiness and health. An example of a morning routine could be; avoiding screens for the first 10 minutes of your day, treating yourself to a coffee and a five-minute meditation. Day Four – Reconnect with a friend Social connections are key in relieving overwhelming emotions and calming our nerves. Talking to someone that you trust and feel comforted by can feel like a huge weight off our shoulders. You can reconnect with a friend by text, via a phone call and over a coffee to improve both of your social wellbeing! Day Five – Write down three things you are grateful for Writing things down can enhance your mental clarity and boost mindfulness when reflecting on the things that bring you joy and happiness. It gives the opportunity for your brain the recognise the good things in your life, especially if you are experiencing mental hardships. Day Six – Listen to music and go for a walk Nature can be powerful in changing our perspective of our circumstances, providing awe and wonder that can be a natural mood booster. By combining this with exercise and music, we can regulate our emotions, boost our moods and increase self-esteem as an act of self-care. Day Seven – Watch your favourite feel-good movie Movies can be a wonderful tool to help us recharge, decompress and regulate. It provides an escape from our minds allowing us to connect and reflect on the story we are being told. Remember though, we are what we watch, so make sure the movie you pick is one that brings joy, not a true crime, sad story. Taking the first step! At the MHFA, we have many ways for you to prioritise your wellbeing such as our Wellness Hub, where we provide low-cost $30 counselling sessions or our Support Groups which cover a range topics such as bipolar, trauma anxiety and depression. To reach out for support you can visit https://www.mhfa.org.au/get-support There is no one way to support your wellbeing. Habits can be varied and tailored to you, but that’s what makes it’s so important. Recognising what makes you shine and making time for yourself, especially on days that get difficult. Co-authored by Nicolette Buick and Sarah Auslender
If you are feeling socially isolated, lonely, or both, you are not alone. The Household, Income and Labour Dynamics in Australia (HILDA) survey reported that loneliness effected 1 in 10 Australians in 2023. Social isolation is defined as having objectively few social relationships or roles and infrequent social contact whereas loneliness is defined as a subjective, unpleasant, or distressing feeling of a lack of connection to other people, along with a desire for more, or more satisfying, social relationships. Social isolation is linked to mental illness, emotional distress, decreased wellbeing and poor health behaviours such as poor sleep, smoking and physical inactivity. More surprisingly, it has been linked to poor physical health effects such as high blood pressure and impaired immune function. Loneliness has similarly been linked to poor physical and mental health, psychological distress, and life dissatisfaction. It is easy to consider loneliness and isolation as one negative factor in your life, but its relation to other adverse mental and physical effects shouldn't go unnoticed. Isolation and loneliness look different on everyone and can be caused by a diverse range of factors. Some common causes are living with a mental health condition, life changes like a new school, social exclusion based on identity, financial hardship, a lack of confidence, difficulty opening up, and many more. Whether it’s these reasons, something else, or no tangible reason at all, you are not alone. Despite the lack of control you may feel due to these factors, know that there is always community and people who resonate or want to help. When it comes to feeling lonely or being isolated, it can be hard to look to the future or seek help. In fact, more than half of people living in Australia say they don’t talk to others about feeling lonely, and nearly half say they’re too embarrassed to admit this to others. It is also completely understandable that if you feel lonely for a particular reason, you might feel disconnected or feel like people may see you differently. Sometimes, a feeling of not belonging makes it harder to feel confident reaching out, due to fear of still feeling misunderstood or isolated after reaching out. This is a very understandable feeling, but there is absolutely no shame in feeling lonely, and the more you take steps to connect, the more you’ll be able to find connection. There is no one size fits all solution to preventing loneliness. Things which may help include engaging in community, sporting or creative memberships, contributing to an organisation as a volunteer, sharing your story online, or taking up a hobby or reaching out to someone you know. Starting small is often all you need to make steps in the right direction. Other ways to remedy feelings of loneliness or isolation include seeking professional support. Support groups can often be soothing, where speaking to people who share a shared lived experience in a candid way may break barriers or reduce feelings of shame. Counselling is another avenue worth exploring, where an objective individual who is invested in listening and assisting helps contribute to lessened feelings of aloneness. Whatever fits for you, if you are feeing lonely or isolated, know, it is more common than you think, and there are always avenues of support available when you are ready. References: https://www.betterhealth.vic.gov.au/health/healthyliving/Strong-relationships-strong-health#bhc-content https://www.aihw.gov.au/mental-health/topic-areas/social-isolation-and-loneliness Written by Callista Nguyen
Bullying No Way Week, taking place from August 11 to 15, 2025, is Australia’s leading initiative to help schools foster understanding of bullying behaviour and strengthen prevention strategies. With its empowering theme— "Be bold. Be kind. Speak up." —this campaign brings together government, families, schools, and communities to address bullying, especially the growing concern of cyberbullying in today’s digital world. By encouraging courage, kindness, and open communication, Bullying No Way Week reminds us that everyone has a role to play in preventing bullying and supporting those affected by it. Understanding Cyberbullying and Its Impact What is cyberbullying? Cyberbullying refers to harmful behaviours carried out through digital platforms—such as social media, messaging apps, emails, or online games. Unlike traditional bullying, cyberbullying can follow young people beyond school grounds and into their private spaces, often occurring at any time of day. It often begins with increased screen time on platforms like YouTube and can escalate to social media misuse. In response to growing concerns, the Australian Government recently passed legislation restricting YouTube access for children, highlighting the seriousness of the issue. According to the Australian Institute of Health and Welfare (AIHW): - In 2015–16, nearly 70% of children aged 12–13 experienced at least one instance of bullying-like behaviour within a year—impacting approximately 160,000 young people. - Between 2014–17, 1 in 5 Year 4 students reported experiencing weekly bullying. - An eSafety survey revealed that 1 in 4 children aged 8–12 had encountered unwanted contact or harmful material online. These aren’t just statistics they represent children who may be feeling anxious, isolated, or overwhelmed. Harmful messages, exclusion from group chats, or online rumours can deeply affect self-esteem, academic performance, and emotional wellbeing. The persistent nature of cyberbullying can feel relentless, making it essential for us to respond with empathy and a focus on safe, supportive environments. Last year, we hosted an event titled The Big Debate as part of the Youth Leaders Forum, exploring the provocative topic: Should social media be banned for individuals under 18? This engaging forum, organised by the Mental Health Foundation Australia, brought together young voices to reflect on the impact of digital platforms on youth mental health. The event is part of a broader initiative to promote awareness, critical thinking, and open dialogue around the intersection of technology and wellbeing. Practical Tips for Schools and Families Preventing cyberbullying is a shared responsibility. Here are practical, compassionate steps you can take drawn from Bullying No Way and AIHW resources: For Schools: - Create Safe Spaces for Dialogue - Foster inclusive environments where students feel safe sharing their experiences—through peer-led discussions, assemblies, or classroom conversations. - Promote Digital Citizenship - Use resources from eSafety to educate students on respectful online behaviour and how to safely report harmful conduct. - Update Anti-Bullying Policies - Ensure policies explicitly address cyberbullying with clear steps for reporting, support, and resolution. - Engage the Community - Organize workshops or events during Bullying No Way Week, inviting families and local organizations to learn about bullying prevention. For Families: - Listen Without Judgment - Create a safe, open space where children feel heard and supported when talking about their online experiences. - Teach Safe Online Habits - Help children protect their privacy—by avoiding oversharing and recognizing when to block or report harmful interactions. - Model Positive Behaviour - Demonstrate respectful, kind communication in your own online interactions. Children often emulate adult behaviour. - Know Support Resources - Familiarise yourself with services like Kids Helpline and eSafety for guidance on how to respond if your child is affected. Kids Helpline: A private, confidential 24/7 phone and online counselling service for young people aged 5–25. Call 1800 55 1800 – Available 24/7. For You: Steps to Stay Safe Online If you or someone you know is experiencing cyberbullying, here are some steps you can take to protect yourself: - Avoid Engagement - Responding to bullies may escalate the situation. Choosing not to engage often discourages them, as they usually seek a reaction. - Report Harmful Behaviour - Most platforms have reporting tools that allow you to flag cyberbullying. These reports can lead to content removal or account suspension. - Block the Offender - Blocking prevents further contact. Before doing so, take screenshots of the bullying content to preserve evidence. - Save the Evidence - Document threatening messages, images, or posts by taking screenshots or saving them securely. If keeping this material affects your wellbeing, send it to a trusted adult and remove it from your device. - Adjust Your Privacy Settings - Review and tighten privacy settings regularly to limit who can see or contact you. Restrict access from strangers or anyone making you uncomfortable. - Seek Support - Talk to someone you trust—such as a parent, teacher, school counsellor. Keep the conversation going until you feel safe and supported. We're here to support At the MHFA Wellness Hub, we offer compassionate, professional counselling services for children and adolescents who may have experienced different forms of bullying, including cyberbullying. Our caring provisional clinician provides a safe, non-judgmental space where students feel heard, valued, and supported. Every session is thoughtfully tailored to each student’s unique experience and emotional needs. Support is accessible, with individual sessions available for just $30. Learn more about Wellness Hub: https://wellnesshub.mhfa.org.au/ Cyberbullying can feel overwhelming, but no one has to face it alone. Together, by being bold, being kind, and speaking up, we can create safer digital spaces where all young people feel valued and protected. Every act of empathy, every listening ear, and every shared resource contributes to a future where kindness leads the way.
