Whether you’re a working professional, a busy parent, or simply navigating the complexities of daily life, it’s easy to feel overwhelmed. Balancing work deadlines, household duties, and personal time often creates a hectic routine. During these chaotic moments, stress and anxiety can easily emerge, sometimes without us noticing.
You might experience this while commuting, worrying about tomorrow’s tasks, or when you finally sit down, only to be bombarded by thoughts of unfinished responsibilities. These reactions are normal responses to life’s pressures and uncertainties.
For working parents, the challenges are even more pronounced. You might feel like you’re constantly pulled in different directions, trying to be there for your children while also staying on top of your career. It can be exhausting, both mentally and physically. Although we can’t eliminate these stressors, we can take proactive measures to safeguard our mental health. One powerful strategy, entrepreneur couple Zeeshan and Karina Hayat found effective is practising gratitude.
Why Gratitude Matters
Gratitude is more than just a fleeting thought or polite gesture. It’s about intentionally shifting our focus away from what’s missing or stressful and turning our attention to the good things—big or small—that are already present in our lives.
According to the book “Emotional First Aid”, Gratitude is a feeling of being grounded, and it’s a terrific approach to counteract the negative mindset that uncertainty creates. When we take the time to acknowledge the things we’re grateful for, our brain releases feel-good chemicals like dopamine and serotonin, which help us feel calmer and more positive.
Practising gratitude doesn’t erase the challenges of life, but it does offer us a moment of relief and a shift in perspective that can make those challenges feel more manageable.
How to Make Gratitude a Daily Practice
Zeeshan and Karina Hayat have integrated gratitude into their daily routines with small, meaningful practices. Here’s how they suggest you can do the same:
Pause and Reflect
Take a moment to pause and reflect on what you’re thankful for. It could be a quiet moment while you’re sipping your morning coffee or during your evening commute. Here are some simple prompts to help guide your thoughts:
- What small moments today made me smile?
- What opportunities in my life am I grateful for right now?
- Who made my day a little brighter today, and why?
- What did I learn recently that helped me grow?
- What object do I use every day that makes my life easier?
- Who do I look forward to seeing each day, and why?
By asking yourself these questions, you shift your focus from what’s causing stress to what’s bringing joy, helping you regain a sense of balance.
Start a Gratitude Journal
Zeeshan and Karina Hayat both keep gratitude journals as part of their routine. Writing down one or two things we’re thankful for each day—whether it’s a simple family dinner or achieving a personal goal—helps reinforce our sense of gratitude. It also provides a written record to reflect on when things get tough.
Finding Gratitude in Everyday Moments
Zeeshan and Karina Hayat have found that gratitude doesn’t always come from grand gestures or life-changing events. Often, it’s found in the small, routine moments of their day. For example, Karina finds peace in preparing breakfast for their children, seeing it as an opportunity to nourish and care for her family. Zeeshan, while driving to work, takes a moment to appreciate the chance to provide for his loved ones. These small acts of mindfulness help them reframe their daily tasks, turning potential stressors into moments of appreciation.
Final Thoughts
For Zeeshan and Karina Hayat, gratitude has become a guiding principle in their lives. It helps them stay grounded, balanced, and focused, even when the pressures of work and family life are at their peak. They encourage everyone to take a moment each day to practice gratitude, whether it’s by reflecting on the small things that make you smile or by keeping a journal of daily blessings.
In their words, “Gratitude doesn’t erase the challenges we face, but it certainly makes them easier to bear. By practicing gratitude, we can approach life’s uncertainties with more grace and resilience.”
So, the next time you feel stressed or overwhelmed, pause and ask yourself: What’s one small moment today that I’m thankful for?