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Module Paper 1: "The Five-Minute Gratitude Exercise"

Benjamin Cody Abner

Morehead State

University MNGT-665-

310 Fall 2023

Dr. Jon Musgrave

08/28/2023
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The Five-Minute Gratitude Exercise

For the last several years, many things have consumed my energy. Being married with

three young children, an entrepreneur, and a full-time college student has burdened me with

many challenges and a feeling of never having enough time to make ensure each of the

mattersmatter receives my utmost energy and dedication. I continue to struggle, question, and

doubt my decisions and ability to achieve my life goals. I find it challenging to spend quality

time with my family while continuing to improve my business and succeed in school. However,

techniques like the "five-minute exercise" help you refocus and reset your mind to breathe again

and feel that your actions will lead to happiness. In the text following, I will discuss my

experience with this exercise, reflect on my thoughts of gratitude, and how it can improve your

psychological capital.

"Woe is Me"

When utilizing the "five-minute exercise" in hopes of creating a new outlook on the

situation I face, I still found it difficult to let go of my "woe is me" negative feelings. However,

as I completed the exercise step-by-step, I felt positive vibes emerge momentarily, but they

seemed to resurface hours later. Getting into the mindset that everything I do is in my pursuit of

happiness, coupled with the encouragement of my family, seems to lessen the burden somewhat.

Doubting myself, worrying if I am the best father/husband I can be, and the difficulty of finding

time to dedicate to my studies present itself multiple times daily. Exercises like this do help one

to refocus and see the big picture. I am healthy, my children are healthy, and we have a roof over

our heads. These are thoughts thatthoughts keep me grounded and always striving to improve

our quality of life.

Letting go of "woe is me" negative feelings is essential because these emotions can hinder

personal growth, well-being, and resilience. Dwelling on self-pity or victimization can keep you
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in a cycle of negativity, making it difficult to find solutions to challenges or move forward in

life. By releasing these negative feelings, you create space for positive emotions, healthier

thought patterns, and greater control over your circumstances. This shift in mindset can lead to

improved mental and emotional well-being, better coping skills, and increased resilience when

facing difficulties. Ultimately, letting go of "woe is me" negative feelings empowers you to take

charge of your life, make constructive choices, and approach challenges more optimistically and

proactively.

Thoughts of Gratitude

Turning up the volume on my thoughts of gratitude increases my determination to

succeed and to put forth the effort to accomplish my life goals. College, work, and family life

weigh me down with stress only because I fail to focus on the big picture, such as

accomplishments that I've I have already made and the ones to come. It would be best to reflect

on your achievements when you begin to feel that "woe is me" feeling to improve your well-

being.

Increasing your feelings of gratitude involves cultivating greater awareness and

appreciation for the positive aspects of your life. It often involves focusing on the good things

you have, the kindness you receive, and the positive experiences you encounter. Practicing

gratitude through activities like journaling, listening to your favorite music, or simply reflecting

can help you develop a more grateful, positive perspective.

Building Your Psychological Capital

Brigit Ohlin (2023) explaineds that PsyCap, short for Psychological Capital, refers to an

individual's positive psychological state and capacity to handle challenges and opportunities

effectively, which leads to career and life satisfaction. The "five-minute gratitude exercise"

involves reflecting on and writing down things you're you are grateful for. This practice can

enhance
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your psychological capital (PsyCap) by promoting positive emotions like hope, optimism, self-

efficacy, and resiliency (Scandura, p.43, 2022).

After completing the exercise, one will feel a heightened sense of hope as you focus on

the positive aspects of your life. Hope is vital in fosteringfosters psychological capital by

contributing to positive attitudes, behaviors, and emotional well-being. It serves as a foundation

for building other components of PsyCap. Optimism can grow as you acknowledge the good

things you have, fostering a positive outlook. Recognizing your blessings can boost self-

efficacy, making you feel more capable of overcoming challenges. Lastly, this practice can

enhance your resiliency by reminding you of your strengths and creating a buffer against stress.

Conclusion

After utilizing the "five-minute gratitude exercise," I have realized that if I remain

optimistic and have hope, my psychological well-being will improve, leading to a fulfilling and

balanced life. Psychological well-being encompasses positive emotions, life satisfaction, a

sense of purpose, and strong social relationships. When your psychological well-being is high,

you experience greater happiness, reduced stress, and improved physical health. It's It is linked

to better decision-making, higher productivity, and more satisfying relationships.

In the article "In Difficult Times, Look for A HERO" (2020), Elizabeth McDaid

suggesteds that people are more successful if they are hopeful, efficacious, resilient, and

optimistic. Each aspect provides the tools to face life's ups and downs, maintain mental and

emotional health, and embrace growth and personal development opportunities. Individuals can

lead more satisfying, fulfilling, and meaningful lives by cultivating these traits.
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References

McDaid , E. (2020, June 4). In difficult times, look for a hero: Leader’s Edge Magazine.
Leader’s Edge Magazine |. https://www.leadersedge.com/brokerage-ops/in-difficult-
times- look-for-a-hero

Ohlin, B. (2023, April 6). Psycap 101: Your guide to increasing psychological capital.
PositivePsychology.com. https://positivepsychology.com/psychological-capital-psycap/

Scandura, T. A. (2022). Essentials of Organizatonal Behavior: An Evidence-Based Approach

(3rd ed.). Sage.