How to Transition From Grumble to Grateful

Introduction: We all have those moments, the urge to complain. Coming off the heels of a long day, you get a speeding ticket on the way home, where you’re greeted by a messy kitchen and kids who are whining about dinner. The temptation to grumble is overpowering. While there is nothing inherently wrong with airing your grievances for a moment, a negative mindset can quickly take over and squash the good, along with draining any energy left to focus on the positives. Maybe you’re realizing the negatives have become dominating and are ready to make a fundamental change for the better. It is possible to transition from grumble to grateful!

While venting can seem cathartic, an abundance of research suggests that frequent complaining can take a toll on your health. Complaining releases a hormone called cortisol in the body. This hormone puts you at greater risk for diabetes, stroke, obesity, and heart disease. When jumping to the negative becomes a thought pattern, your brain finds it all too familiar and will adopt automatic complaining as a life habit.

Here’s how to break the grumble cycle

Take a Timeout

If possible, remove yourself from the stimulus that is pushing you into the negativity zone. Take a brief walk around the block, sit outside in a hammock, or flip through old pictures that make you smile. Choose to set your current frustration aside and practice meditation or listen to relaxing music. You will likely notice a decrease in heart rate, blood pressure, and release of tension in your body.

Express Yourself- Within Limits

Sometimes it does help to just let it out! You can do this in a healthy way by setting some boundaries to effectively communicate your frustrations. Practice the Stress-Reducing Conversation with your friend or partner as described by Dr. John Gottman. During this exercise, you can learn to share your feelings for 15-20 minutes and be heard and validated by someone you care about. This both satisfies your need to vent and promotes healthy relationship patterns. 

Practice Counting Your Blessings

It seems simple enough, but we’re all guilty of neglecting this aspect of positive thinking. Pausing to ponder and recount blessings of the day does wonders to boost your overall mental wellbeing and life perspective. Some find it helpful to write out these daily “gifts,” noting an exceptionally good cup of coffee that morning or a spectacular sunset. It can be beneficial to look back at the blessings noted over time as well. This is an excellent practice of learning to get from grumble to grateful.

Write It Out

What better way to throw out frustrations and struggles than in a private journal or typing it up in a Word document? Even if you’re not the writing type, scribbling out your thoughts and feelings is a great outlet. Oftentimes, a lot better than venting at or to another human being. Writing can also be an incredible tool for self-reflection, problem-solving, and finding the meaning in current situations. Some suggest there is a healing power in journaling that can even improve health.

Surround Yourself With Positivity

Being surrounded by happy people can be less than thrilling when you’re feeling down. Because of that, evaluating who you spend your time with can be revealing. Are you constantly surrounded by negativity? People who frequently complain and foster their negative mentality may not offer the healthiest relationships. Seek out individuals who uplift, encourage, and leave you feeling refreshed after your interaction.

Transitioning from grumble to grateful isn’t easy, and actively practicing a positive outlook takes time and effort. Even though, as humans, we are prone to complaining, we don’t have to let this dominate our days. Initiate long-lasting and positive change today by integrating some of the above habits and seeking out help. As always, we are here to come alongside you and achieve your goals! Call today to book an appointment.

What have you done already to counteract complaining in your daily life?