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The Practice of Gratitude
The first step in practicing gratitude is noticing. Our busy lives often become so routine that we stop paying attention to the little things—the smell of coffee brewing, a kind smile from a loved one, or a fleeting moment of quiet before the day begins.
When I started practicing gratitude, I didn’t overhaul my routine or carve out hours for reflection. Instead, I found a simple way to integrate it into my day. Every morning, as I poured my coffee, I would pause for just a few seconds to think of one thing I was grateful for. Some days, it was as small as the warmth of the mug in my hands.
I once knew someone who had a powerful yet subtle way of practicing gratitude. Whenever they shared about the difficult things in life, they would place a hand over their heart. When I asked about this, they explained it was their way of expressing gratitude in the moment—thankful that others were willing to share their struggles, which helped them feel less alone. Other times, it was gratitude for the challenges they were facing, recognizing that their burdens could be more overwhelming. This small, personal gesture spoke volumes without anyone else needing to know its significance.
How to Get Started
Life is busy. Most of us operate on autopilot—waking up, rushing through our mornings, working long hours, and juggling endless responsibilities. By the time the weekend arrives, we’re either too exhausted to enjoy it or scrambling to meet other obligations.
Our routines are full, and that’s okay. In fact, it’s within those routines that we can begin to practice gratitude. It doesn’t require a complete lifestyle change or a big time commitment—just a small moment to pause and notice.
Before diving into gratitude practices, I encourage you to reflect on your intention. Why do you want to practice gratitude? For some, it’s tied to their spiritual or religious beliefs. For others, it’s about learning to live in the moment or bringing more joy into their daily lives. Setting your intention can make the practice more meaningful and keep you grounded as you begin this journey.
Once you’ve set your intention, explore the many ways to practice gratitude. And remember, make these practices your own. For example, if you aim to write down three things you’re grateful for each day but miss a day (or two), don’t let it discourage you. Life is busy, and this journey isn’t about perfection—it’s about progress. There’s no such thing as failing at gratitude. Each small effort is a step toward greater awareness and appreciation.
Methods of Exploring Gratitude
Gratitude is a deeply personal practice, and there’s no “one size fits all” approach.
A friend of mine, when starting her gratitude journey, created a mind map. She wrote the word Grateful in the center of a page and branched out to different areas of her life—family, work, nature, and small joys—writing down something in each category she could appreciate.
Another friend kept it even simpler: every time someone held the door open for them, they silently practiced gratitude in that moment.
Both approaches worked because they felt natural and sustainable for each person’s lifestyle. Gratitude is most impactful when it aligns with your daily rhythm.
Ideas for Practicing Gratitude
- Journaling: Write down three things you’re grateful for at the end of each day.
- Lists: Keep a running gratitude list on your phone or in a notebook.
- 3-Second Pause: Mentally name one thing you’re grateful for before starting a new task.
- Gratitude Jar: Write small notes of gratitude throughout the week and drop them in a jar. Reflect on them later.
- Letters of Appreciation: Write a letter to a loved one expressing your gratitude for their presence in your life.
Your Turn
If you feel comfortable, share your intentions. What do you hope to gain from practicing gratitude? Are there methods you’re excited to try? Or, if you’ve been practicing gratitude for many seasons, what adjustments have you made as your journey evolved?
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How Gratitude Transformed My Life
Gratitude has transformed my life. It shifted my negative thinking and allowed me to see beyond my own struggles. If you’ve experienced—or know someone who has dealt with—depression or other mental health challenges, you know how hard it can be to regulate emotions, form thoughts, or see the light at the end of a long, dark tunnel. For me, gratitude became that tiny glimmer of hope I needed to keep moving forward.
I’ve always valued authenticity, and I refused to fake it. I wasn’t about to say, “I’m grateful for the sun because it brings warmth to the earth,” when, deep down, I didn’t care. There were days when the world could’ve frozen over, and it wouldn’t have mattered to me. That’s the reality of struggling with mental health—it’s hard to feel anything when everything feels bleak and lifeless.
I remember conversations about “just going through the motions” or “faking it until you make it.” Gratitude didn’t feel real to me, and I struggled to believe I could ever develop an “attitude of gratitude.” But I was challenged to just start—even if it felt fake.
When I began practicing gratitude, I was skeptical. I remember pouring my morning coffee and muttering sarcastically, “I’m grateful for my coffee, I guess.” It felt forced and insincere, like just another buzzword everyone was throwing around. It took weeks—weeks—before I could name one thing I genuinely felt thankful for.
I’m sharing this not to discourage anyone who already practices gratitude but to acknowledge those who feel like it’s out of reach. Maybe you’re someone who smiles on the outside while feeling lonely and lost inside. Maybe life feels overwhelming, and gratitude seems like just another “quick fix.” If this is you, please know you’re not alone.
This space is peer-led, meaning I’ve been there too. I understand the darkness, the doubts, and the frustration. Healing doesn’t happen by forcing yourself to be grateful; it begins with acknowledging where you are right now. There’s no shame in struggling or in finding gratitude hard to grasp.
The amazing thing about gratitude, though, is that the more you practice, the easier it becomes to find those little glimmers of hope. That sarcastic “thank you” for my coffee seven years ago? It was the start of a journey that has since led to moments of genuine connection and appreciation.
Just the other day, I stopped by a coworker’s office to thank them for their energy and consistency. I told them how much I appreciated the way they care for others and show up every day. Did it make their day? I don’t know. But I hope my words reminded them they are seen, valued, and making a difference.
Gratitude is powerful. It starts small and grows in unexpected ways. So if you’re curious about gratitude but don’t know where to begin, just start where you are. Be curious about what gratitude might look like for you. You never know how those small moments might shift your perspective and bring light into your life.
Your Turn:
What does gratitude mean to you? Is there something you’re curious about or want to explore further? If you’re hesitant, that’s okay. Start small and allow yourself the grace to grow into it. Who knows where the journey might take you?
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Winter’s Whispers
While out in the frozen tundra, I captured this scene over Lake Superior, overtaken by sea smoke. The entire area was shrouded in an eerie whiteout, with visibility severely limited—a hauntingly quiet and surreal landscape. At -20 degrees, the only sounds were the crunch of snow beneath my feet and the shifting ice on the lake.
Amid this frozen stillness, I stumbled upon this hill formation with trees and rocks encased in layers of ice. What struck me most was the blue hue of the ice—a color that only forms when ice becomes dense over time. It made me think about endurance. These rocks and trees, coated in ice through countless storms and harsh conditions, became more beautiful as the ice thickened and deepened its color.
It’s a reminder of how challenges, while difficult, can shape something resilient and stunning over time.
What I love most about this image is the way the ice has taken on a blue hue, a natural phenomenon that adds an almost ethereal quality to the scene. Despite the torturous cold and slippery terrain, I’m grateful I ventured out that day. This capture, with its quiet strength and ethereal quality, has become one of my favorite winter images from the frozen northland.
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Curious Discoveries
Photo by Shannon
This week’s Through the Lens piece captures a moment that intrigued me. I noticed several butterflies fluttering around and then landing on dirt. It piqued my curiosity because I had always thought butterflies get their nutrients solely from the nectar of flowers. After capturing several images, I continued to watch them for a while.
It reminded me that nourishment can come from unexpected places. These creatures, usually associated with flowers, found sustenance in something I learned about called puddling—where butterflies absorb minerals from mud or dirt. It shows us that sustenance doesn’t have to come from the “pretty” places we expect.
This moment reminded me how noticing can reveal the hidden potential in every moment. No matter where nutrients come from—whether from the beauty of flowers or the simplicity of dirt—they can all be transformed into something magnificent. To illustrate this, I edited the butterflies to have purple, galaxy wings, symbolizing how even the most unexpected sources of nourishment can lead to something beautiful and transformative.
Reflection: What unexpected sources of nourishment or growth have you discovered in your own life?
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Gratitude: A Glimmer of Hope
Before The Glimmer
Several years ago, I met with a therapist shortly after being discharged from the hospital’s mental health ward. This appointment was part of the safety plan established upon my release—a plan that felt like a daunting step into the unknown. During the session, the therapist shared several diagnoses that shook me to my core. I was in my late 30s, and hearing these words for the first time left me reeling. How could I have lived so long without understanding the struggles that had been shaping my life? Looking back, I realize this lack of awareness had led to years of numbing myself to the pain—something I’ll delve into another time.
That session, however, became a significant turning point—not because of the therapist’s suggestion, but because of the decision I made afterward. When she brought up the idea of attending a day treatment program, I interpreted her words as judgmental and condescending, as though I was being passed off to someone else who could “handle me.” Her tone lingered in my mind, sharp and cold, making me feel like a burden rather than a person in need of help. It wasn’t framed as an opportunity for healing but rather a solution for someone who was “too much.” I left feeling small, broken, and resistant.
But somewhere deep inside, a spark of courage ignited. I realized I had a choice: I could let her tone discourage me, or I could focus on the possibility that day treatment might actually help. Deciding to look into the program—and eventually enrolling—took incredible bravery. That decision became the true turning point. It was me, not her, choosing to take control of my healing and seek support in an environment that felt more suitable for where I was at the time.
When I started the program, I was required to meet with one of the therapists leading it. From the very first interaction, I was made to feel like a human—something I hadn’t felt in a long time. There were no masks, no toxic positivity, no blaming. Instead, I was met where I was: broken but welcomed, guided but never judged. For the first time in what felt like forever, I could see the faint outline of a path forward.
The Day Treatment Program
I can vividly recall the first day I attended the program. I walked into a large meeting room. Windows lined the back wall, letting in soft, natural light. Words of encouragement and posters about feelings hung on the walls. The chairs were arranged in a large circle. Other participants filed in, choosing seats and engaging in small talk. I sat alone, nervous and ready to leave the moment I arrived.
Each morning in day treatment started with a round robin of three questions, one of which was, “What’s one thing you’re thankful for?” When my turn came, my mind went blank. I wasn’t the first to answer, but each response—gratefulness for food, being in treatment—felt hollow to me. I didn’t relate. I wasn’t thankful for anything. Deep down, I felt empty, just a shell of a person sitting there.
I could have passed or repeated something generic, but that wasn’t me. I’ve always valued authenticity, and if I don’t feel it, I won’t fake it. So, when my turn came, I said, “I’m grateful for nothing.” Surprisingly, some nodded, admitting they’d felt the same way before.
I instantly felt welcomed. I was in a place where others understood me. I wasn’t judged for my non-answer. I wasn’t cast aside for speaking my truth, and it was liberating. It was at that moment that my outer shell, hardened by mental illness, began to soften. I could finally hear what others shared about the reasons behind gratitude—and I started to believe that practicing gratitude might be worth my time and effort.
Invitation To Notice With Curiosity
We are all walking unique paths through life, and I won’t pretend to know exactly where you are on yours. Maybe you’ve just been released from the hospital. Maybe you’re feeling stuck, repeating old patterns. Or maybe you’re looking for a small nudge forward. Wherever you find yourself, ask yourself this: Where are you on your gratitude journey?
Is it hard to think of even one thing to be thankful for, as it once was for me? Or are you beginning to notice glimmers of gratitude in your day-to-day life?
Here’s my invitation: Take a moment to reflect. Where are you now? No judgment. No need to act yet. Just notice with curiosity. Make a mental note—or share in the comments below if you feel comfortable.
As this blog unfolds, we’ll explore gratitude and other skills step by step. For now, let’s begin with this simple practice: just notice.
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Laying The Foundation
Before We Dive In
I am excited to share skills and tools with you, fellow readers, but before we dive in, it’s important to lay some groundwork. No structure can stand without a sturdy base, and I strongly feel it’s worth taking the time to build that foundation. This blog is not a place for quick fixes or simple solutions—it’s about meaningful, sustainable growth.
When I talk about laying the groundwork, I don’t mean core beliefs or values—that’s the foundation of you as a person, and we’ll explore those topics later. For now, I’m talking about the foundation for growth: a willingness to notice, a spark of curiosity, and the practice of observing without judgment. These three elements are all you need to start. You don’t need to be happy or have anything figured out.
Noticing, Curiosity and Non-Judgement
What then is noticing? I mean developing the ability to pause and simply observe your thoughts, feelings, and surroundings without immediately reacting. Non-judgment means acknowledging what you notice without labeling it as good or bad—just letting it exist. And curiosity? That’s the spark that encourages you to explore what you notice, to ask yourself questions like, ‘Why am I feeling this way?’ or ‘What might this be telling me?’
These three skills are the foundation for growth because they help us slow down, become more present, and create space for change. They lay a foundation that allows you to understand yourself better and make informed decisions about your mental health. In future posts, we’ll explore each of these in more detail, with practical tips to help you incorporate them into your life.
Being Swept Away
For the longest time, I felt like I was being carried along by a current—no line of sight, no equipment, just being swept away. I bumped into anything in my path, not even caring if it hurt. There were moments I struggled to breathe, even hoping the water would pull me under so everything could end.
But there came a moment—a small but pivotal moment—when something inside me stirred. It wasn’t a grand epiphany or a sudden surge of strength. It was just the tiniest flicker of courage, enough to make me wonder: What if I could get out of this river? I didn’t have tools, and I had no idea what lay beyond the banks. But even with all that uncertainty, I decided to fight the current and forge my own path. The road ahead was unknown, but for the first time, I made a choice. And that choice changed everything.
Looking back, I can see how starting with those three foundational skills—just noticing, being curious, and holding back judgment—helped me begin to shift. They didn’t fix everything overnight, but they gave me something to hold onto, a way to start navigating the current instead of being pulled under by it.
Growth Is A Process
Our culture thrives on instant gratification: “I tried it for five minutes, and it didn’t work, so it must not work for me.” This mindset keeps us stuck. Growth is a process—it takes time, effort, and yes, even failure. But I don’t want this reality to discourage you. Instead, I hope to share my process—moving from oblivion about my mental and emotional needs to intentionally applying these skills, even when I stumbled or fell off track.
It’s not about perfection. It’s about showing up, trying, and making adjustments along the way. It took me seven years to go from despair to thriving, and I want to be real about that journey. Your personal growth is worth the time and effort it takes to build this foundation.
So let’s start with the basics. I’ll break things down one idea at a time, moving deliberately and intentionally. These skills can feel slow at first, but they create a foundation that will support everything that comes next. You are worth the effort it takes to build a better life—and I’ll be here to guide you every step of the way.
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Behind Peer Reflections
Digital Art by Shannon Hello again, friends. In this post, I want to share a bit more about myself, the person behind Peer Reflections, and how my journey led me here. I believe our stories connect us, and through sharing mine, I hope you’ll feel inspired and understood as you navigate your own.
My Journey to Here
Years ago, I found myself in one of the darkest periods of my life. Depression, panic attacks, and overwhelming anxiety consumed me. I wrestled with thoughts that terrified me and eventually reached a breaking point. With the encouragement of my therapist, I entered a day treatment program, a decision that would change everything.
At first, I wasn’t sure how much I could take from the program. I felt broken and unsure if healing was possible. But the staff’s authenticity and unwavering support planted a small seed of hope. They met me where I was, validating my pain and encouraging me to try. Slowly, I began to apply the skills I was learning, tweaking them to fit my life, and over time, I started to notice changes.
Graduating from that program was a milestone, and not long after, I was offered the opportunity to serve as a Peer Support Specialist. It felt like a calling. Encouraging others, sharing my lived experience, and helping people see their own strength came naturally to me. I was able to hold space for others, cheering them on in their healing journey, just as others had done for me. It was deeply rewarding, but also challenging in ways I hadn’t anticipated.
While working as a Peer Support Specialist, I learned some of the most important lessons of my life: the value of boundaries, the necessity of self-compassion, and the courage it takes to prioritize your own healing. These lessons ultimately led me to step back from that role and focus on rebuilding myself. It wasn’t easy, but it was necessary.
Why I Created Peer Reflections
Through everything, I’ve come to believe that our stories—our reflections—are powerful. They show us where we’ve been, how far we’ve come, and where we hope to go. Peer Reflections is my way of creating a space where those reflections can happen safely and without judgment. A place where we celebrate bravery, growth, and the beautiful messiness of being human.
Although I won’t dive too deeply into specifics right now, I have been diagnosed with mental health challenges that have shaped my journey. These diagnoses are part of my story, but they don’t define me. Instead, they’ve taught me resilience, self-awareness, and the importance of tending to our mental health with care and compassion
This blog is a continuation of my journey, a way to connect with you and share the tools, insights, and hope I’ve gathered along the way. Together, I believe we can create a community that uplifts and inspires each other to keep going, even when the road feels impossible.
Thank you for being here, for taking the time to read, and for being open to reflecting alongside me. I can’t wait to see where this journey takes us.
With courage,
Shannon.
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Welcome To Peer Reflections
Photo by Shannon Welcome to Peer Reflections!
Greetings, dear readers! I’m Shannon, and I’m so thrilled to welcome you to Peer Reflections, a space crafted with heart, hope, and authenticity. This blog is a labor of love inspired by my personal journey through mental health recovery and my experiences as a Peer Support Specialist. Whether you’re beginning your journey, deep in the trenches, or seeking to learn more about personal growth and mental wellness, this space is for you.
What Is Peer Reflections?
At its core, Peer Reflections is about connection and introspection. “Peer” reflects the idea of holding space for one another with compassion, understanding, and empathy. As someone who has walked the path of mental health challenges, I know the power of being supported by someone who truly gets it—someone who has lived through pain and emerged with hope. “Reflections” represents the brave act of looking within ourselves—even when it’s hard—to grow, heal, and become more aligned with who we truly are. This blog will weave these two ideas together, fostering a supportive community and encouraging self-discovery.
The Purpose of Peer Reflections
This blog exists to encourage and empower you to do the work—to explore the parts of yourself that might feel scary or uncomfortable. It’s about finding the courage to notice unhealthy patterns, challenge core beliefs that no longer serve you, and celebrate the victories along the way. Through personal stories, practical tools, and hard-won lessons, I aim to create a space that is:
- Encouraging: Cheering you on as you navigate your path.
- Validating: Offering empathy and understanding, no matter where you are in your journey.
- Supportive: Sharing real-life strategies that worked for me (and the moments they didn’t).
- Compassionate: Reminding you that growth takes time and that every step forward matters.
Why I’m Here
My journey into mental health recovery began when I joined a support group filled with people who celebrated my little wins and reminded me that I wasn’t alone. It was there that I learned the value of showing up for myself, even when it was hard. Years later, as a Peer Support Specialist, I had the privilege of holding space for others in the same way. Now, through Peer Reflections, I’m bringing that same spirit of authenticity and support to this community.
What to Expect
In the posts to come, I’ll share insights from my personal journey, including the skills I’ve learned and adapted along the way. We’ll explore topics like gratitude, emotional regulation, grounding, and finding joy in hobbies. I’ll also share practical exercises and tools to help you build a life filled with meaning and purpose. My goal is to encourage you to embrace your unique path and celebrate the small wins that lead to lasting change.
A Peek Into My Heart
Imagine standing at the edge of a lake on a star-filled night. As you gaze at your reflection in the water, you see not only your own image but also the beauty of the world around you—the stars, the aurora dancing above, and the wonder beneath the surface. That’s the essence of Peer Reflections for me: looking beyond the surface to uncover the beauty, complexity, and potential within each of us.
Thank you for being here. I’m honored to share this space with you and can’t wait to see where this journey takes us. Let’s reflect, grow, and celebrate together—one step at a time.
With Courage,
Shannon.
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