Introduction to the Project
This reflection essay delves into a self-study project aimed at exploring the impact of gratitude and acts of kindness on an individual’s emotional wellbeing while employing concepts from Cognitive-Behavioral Therapy (CBT) and Dialectical Behavior Therapy (DBT). CBT is a prominent psychotherapeutic approach that accentuates the intricate interplay between thoughts, emotions, and behaviors, seeking to identify and rectify detrimental thought patterns that may lead to distressing emotions and maladaptive behaviors (Ekström, 2020).
DBT, an offshoot of CBT, integrates elements of mindfulness and prioritizes emotional regulation and interpersonal effectiveness. DBT is often instrumental in mitigating emotional dysregulation and impulsivity (Ekström, 2020). As both CBT and DBT are established evidence-based psychological theories, this study emphasizes the necessity for objective measurements to substantiate the efficacy of the interventions.
Methods and Measurements
In the first phase, a baseline period was established by tracking daily mood and stress levels for five consecutive days. I rated my happiness and stress at three different times of the day (morning, afternoon, and evening) on a scale from 0 to 10, effectively creating an emotional baseline. During this phase, recurring patterns and triggers for emotional states were identified. The subsequent phase involved the implementation of gratitude and acts of kindness. For another five days, I practiced both acts of gratitude and acts of kindness, consistently measuring their emotions using the same three-time daily ratings.
Personal Reflection
Patterns and Trends in Feelings
During the baseline phase spanning from Day 1 to Day 5, distinct mood and stress patterns emerged. Mornings and evenings consistently yielded the highest happiness ratings at 10, reflecting a state of extreme contentment with no stress. Conversely, afternoons showed a shift in mood. My stress levels predominantly remained low across the three daily measurements. These patterns could be interpreted as an indication of my overall emotional wellbeing during the baseline phase. The high levels of happiness in the mornings suggest a positive start to the day, while the maintenance of low-stress levels might imply effective stress management strategies or limited exposure to stressors during this phase.
Triggers for Moods and Feelings During the Baseline
Various triggers for my moods and feelings became apparent during the baseline phase. There was a discernible shift in my emotional state on Day 2 during the baseline. This change was primarily due to a specific incident—an accident involving hard candy that became lodged in my throat, causing discomfort and distress. This incident abruptly lowered my happiness and elevated my stress levels. Similarly, on Day 4, a subtle shift in mood occurred during the evening. My happiness levels dropped to 5, and my stress levels increased to 5. This shift in mood was attributed to the burden of health-related concerns and the anticipation of an upcoming doctor’s appointment in November, which weighed on my mind and contributed to elevated stress levels. This reaction highlights the connection between external events and emotional states, which is central to CBT and its focus on identifying and modifying negative thought patterns.
Acts of Kindness
During the intervention phase, I engaged in acts of kindness with the intent of spreading positivity and assisting others. The reasons behind these actions were multifaceted. In the case of giving compliments, it was a spontaneous gesture driven by a desire to share the positivity and appreciation I was feeling at the moment. Complimenting a young girl I encountered on the street, for example, was prompted by her stylish appearance, and my intention was to make her day brighter.
Helping my friend with chores was motivated by a more premeditated reason. He had previously expressed his reluctance towards such tasks, and I wished to alleviate his burden and demonstrate support. This aligns with the core principles of DBT, which emphasize the importance of engaging in prosocial behavior and forming positive connections with others (Ekström, 2020). I chose not to limit my acts to those I knew, embracing the opportunity to make a positive impact on anyone, regardless of their familiarity.
Change in Moods and Feelings After Acts of Kindness
After the deeds of compassion, my disposition brightened considerably. My happiness improved dramatically as a result of these deeds, which had a positive emotional influence. For instance, I noticed a good shift in the little girl I saw on the street after I gave her a compliment. Despite my first suspicions, she looked happy and bashful, indicating that the deed of kindness had a beneficial impact on her and, consequently, on my emotional condition. Good deeds have the power to affect other people’s emotions through social interactions (Ekström, 2020). The pleasant emotional reactions that my acts of kindness elicited in their receivers served as validation for them.
Gratitude Journal Entries
I immediately afterward wrote entries in my appreciation journal for my acts of kindness. I was able to consider the thoughtful actions and how they affected my feelings by looking back at these postings. Writing down my thankfulness was a way for me to reflect on myself and become more conscious of the good things I had accomplished. It was consistent with the tenets of mindfulness, which is a cornerstone of DBT and encourages people to be in the present, think back on their behaviors, and develop a nonjudgmental awareness of their experiences.
Change in Moods After Gratitude Journal Entries
Every time I wrote in my gratitude journal, my attitude would constantly improve. This was demonstrated by the fact that after writing the journal entries, I felt happier. By expressing my thankfulness, I was able to concentrate on the good parts of my experiences and reaffirm my feelings of satisfaction and appreciation. The beneficial effects of gratitude practices on emotional wellbeing are supported by this discovery. CBT places a strong emphasis on recognizing and changing cognitive patterns in order to foster good feelings.
Change in Mood When Engaging in Altruistic Behavior
Engaging in altruistic behavior, particularly acts of kindness, was accompanied by a significant change in my mood. After helping my friend with chores and giving compliments to a stranger, my happiness levels notably increased, and my stress levels decreased. These observations underscore the concept of the “helper’s high,” which refers to the emotional uplift that individuals experience when engaging in acts of kindness and prosocial behavior (Ekström, 2020). This phenomenon aligns with the principles of DBT, which promote positive interpersonal interactions as a means of emotional regulation.
Difference Between Gratitude and Kindness Journals
While both the gratitude and kindness journals had a positive impact on my mood, there was a noticeable difference in the magnitude and immediacy of their effects. Acts of kindness appeared to have a more immediate and substantial impact on increasing my happiness levels. This suggests that engaging in positive behaviors and directly helping others can lead to a more significant and rapid emotional boost. In contrast, the gratitude journal, while still effective, had a slightly delayed impact on my mood, as it required the process of writing and reflection. This difference underscores the potential for acts of kindness to have a more immediate and powerful effect on emotional wellbeing.
Changes from the Baseline to the End of the Intervention
Notable changes were seen from the baseline to the conclusion of the intervention. During the intervention phase, I had a considerable rise in happiness, averaging 7 out of 10 during the baseline. Stress levels stayed low if not somewhat declined. The noted alterations highlight the beneficial effects on the mental well-being of doing good deeds and keeping gratitude diaries. The cumulative impact of constant positivity and the encouragement of thankfulness and selfless deeds serve as the justification for this modification.
Application to Group Settings
Integrating this exercise into a support or therapy group would be a great idea since it aligns with accepted group dynamics principles. It is especially pertinent to organizations whose main goals are stress reduction and emotional wellbeing enhancement. The intended audience consists of those who are managing stress, anxiety, or mood disorders or who want to improve their emotional control. Within this framework, the exercise aims to provide participants with a methodical framework for cultivating appreciation, performing acts of kindness, and enhancing emotional fortitude. In a group context, the main objectives are to foster a strong sense of camaraderie and mutual assistance.
Relevance to the Helping Profession
This encounter has a lot to do with the helping industry. It emphasizes how important evidence-based treatment methods are for promoting emotional wellbeing, such as CBT and DBT (Ekström, 2020). I have a better knowledge of the possible effects of little, deliberate acts of thankfulness and kindness as a result of doing this self-study. This knowledge is crucial for helping professionals because it highlights how important it is to include positive psychology therapies in therapy and support groups. It emphasizes how important a supportive atmosphere is for emotional development. Therefore, therapists, counselors, and group facilitators should think about using these kinds of exercises with their clients or groups.
Reference
Ekström, C. (2020). Comparing the Effects of Positive Psychology Interventions: Using Gratitude Journaling and Personality Strengths Interventions. Webster University.