February 2018: Did you know gratitude can heal your brain?

Many, many years ago, during a session with my therapist, I found myself sitting slumped down, defeated, exhausted --- I was so close to the end of my rope that he was concerned enough to ask me if I'd create a safety plan with him before leaving his office. Begrudgingly I agreed, internally thinking, "Yeah right, like that's going to help." We began putting together a plan that would keep me tied and tethered to this earth. After a few of the usual to be expected questions, "Who can you call if you feel like harming yourself? What is something you could do to self-soothe?" -- my therapist asked, "Would you be willing to spend 5 minutes a day practicing gratitude." Not in the mood for any of is "woo" nonsense, I replied, "F*** off. You've got to be kidding me. What in the world do you think I have to feel grateful for? Sometimes I wonder if you even know what you're doing." (ouch! right? -- not one of my shining moments) As he often did when I would lash out in this way, he took a deep breath and just sat, looking at me, letting me be, not rejecting or shaming or judging or correcting. And in that space, I felt my heart soften, and I said, "Okay, okay. If you think it will help." For the next two weeks, I spent 5 minutes at the end of my day reflecting on the things I felt grateful for. And I have to tell you, I was really stretching in the beginning -- like, all I could connect to was feeling grateful for sleep, a funny TV show, being able to get out of bed. But as the days passed, my sense of gratitude expanded, deepened, and I started noticing so much that I had in my life that I just hadn't been able to even seen because I was so consumed by depression and anger. This gratitude practice saved my life. Fast forward many, many years, and I'm now studying neuroscience and developing the Beyond Surviving program. I knew that this practice needed to be a part of my program, but I wanted it to be backed up by research -- add a little science to the woo. :) In my studies, I came to learn that gratitude is amazing, because it ignites the brain stem and causes the release of dopamine, can boost serotonin levels, and ultimately creates a positive feedback loop that further heals the brain! So today, I want to encourage you to incorporate a gratitude practice into your day to day. And I know you might be feeling just like I did - like there isn't anything to be grateful for. So I encourage you to start small, whatever feels doable -- and hey, maybe this email can be the first thing on your list! In gratitude, Watch this video narrated by Louie Schwartzberg on how to cultivate gratitude Read about four practices that lead to more happiness (including gratitude!) What do you feel grateful for today?

BOOK OF THE MONTH Becoming a Man in the Shadowlands: Surviving Rape, Abuse, and Incest by Dennis Randall This story of survival is a book by a survivor for survivors. Never a victim and always a survivor, journey inside the mind of a child overcoming sexual abuse while navigating a pathway through the social insecurities of adolescence. Becoming a Man in the Shadowlands is a beautifully written saga about an ugly subject. It is an inspiring survival story and a book worth reading. READ MORE HERE! Now accepting applications for the upcoming Beyond Surviving Group Program for Men Starts April 10th Only 6 spots available! Learn more! FOR MEN ONLY Join Me for This Live Master Class! February 27th, 3:30p PT / 6:30p ET Are you sick and tired of feeling stuck and paralyzed because of self-doubt? For survivors of sexual abuse, our self-esteem and confidence are so depleted that we often find ourselves struggling with self-defeating thoughts, plagued by a fear of making mistakes, and exhausted from trying to constantly keep up a façade, afraid that any day we’ll be “found out”. So it's no wonder that we struggle with confidence, feeling motivated, and relationships. For many of my male clients, they additionally feel inadequate and battle a sense of not being "man enough". And while I'm not a guy, I have had my own struggles resulting from a lack of confidence! And I can't wait to share with you what helped me put an end to feeling worthless and not good enoughso I could finally stand up for myself, pursue my dreams, and achieve the success and relationships I always dreamed of. Only $10 - Register Today! February's Theme: Mother-Longing As survivors of childhood sexual abuse, mothers are often one of our most complicated and painful issues. This month, we’ll explore what our relationships are like today with our mothers and what we might need to do to experience healing in this area. Learn More & Register Here Rachel Grant, M.A. Counseling Psychology Sexual Abuse Recovery Coach 415.484.5682 www.rachelgrantcoaching.com "What you think, you create"