Finding Joy with the G.L.A.D. Technique
Y’hello, Beastie!
If you’re reading this and you’ve been struggling with depression, anxiety, or just the weight of life’s challenges, know this: you’re not alone, and there’s always a spark of light waiting to guide you forward.
Back in 2016, I was diagnosed with PTSD and depression. That was the year my life cracked wide open, and I had no choice but to face the pain I’d been carrying. Since then, therapy has been a cornerstone of my healing journey. One simple, beautiful technique my therapist introduced me to has stuck with me through thick and thin: the G.L.A.D. Technique.
This technique is designed to help you shift your focus, even if just a little, toward gratitude, growth, and joy. It’s not a magic wand—but it is a tool, one that’s helped me rediscover bits of happiness in the darkest of days.
Here’s how it works:
• G: Gratitude - Find one thing you’re grateful for today. It can be as small as the warmth of your coffee or the kindness of a stranger.
• L: Learning - Identify one thing you learned today, whether it’s a fact, a skill, or even a deeper understanding of yourself or someone else.
• A: Achievement - Acknowledge one thing you accomplished, no matter how small. Did you get out of bed? Reply to that email? Celebrate it—it counts!
• D: Delight - Seek out one moment of joy or delight. Maybe it was the way the sun hit your face or a silly meme that made you laugh.
How I Make G.L.A.D. Part of My Life
The way I do the G.L.A.D. Technique is with four jars that I’ve labeled accordingly: one for gratitude, one for learning, one for achievement, and one for delight. I try to fill these jars as often as possible.
You can do this daily, weekly, or whenever feels right for you. Write your reflections on little pieces of paper and drop them in the jars. Some days, I do all four categories; other times, I focus on just one or two.
To make it even more special, you could turn it into a yearly tradition. Start on January 1st, and on December 31st, gather your G.L.A.D. notes and look back on the year. You’ll see what you were grateful for, what you learned, what you achieved, and what delighted you. Don’t worry if you’re reading this after January 1st. You can start this technique anytime, and still carry it through the year.
I do this technique every year, and it amazes me to see how far I’ve moved forward, even in moments when it felt like I was stuck. It’s a tangible reminder of the progress you’ve made, the joy you’ve experienced, and the strength you’ve shown.
What a cool tradition this could be for you or even your family! Imagine the difference it would make to reflect on a year filled with little moments of gratitude, growth, and joy.
Why This Matters
• Boosts Mood: Focusing on gratitude and joy can help increase feelings of happiness.
• Reduces Stress: Shifting your focus can create a calming effect on your mind.
• Builds Resilience: Recognizing achievements and learning moments strengthens your ability to handle challenges.
• Improves Mindset: Over time, it rewires your brain to notice the positives in your life.
If life feels heavy, I invite you to try this technique tonight. Start a jar or simply write down your G.L.A.D. reflections on a piece of paper. It might not change everything overnight, but it could shift something small, something important.
I see you, I care about you, and I believe in your strength. Remember, Beastie, healing is a journey, and every step forward—no matter how small—is worth celebrating.
Until next time.
Train mean,
Lola K at Beasts Train Mean.