Paula F.
This doesn’t fully answer the question, but, while doing my quick 3- bullet point journal as part of my bedtime routine I might remember how someone helped me during the day, while reminding myself how things could have been worse without their help. Doing this , and writing it down, might not necessarily induce a tangible feeling, but at least it builds up a more positive picture of my life and builds the ‘gratitude muscle’, to ward off negative thoughts. At other times, I’ll take time to pause and reflect on the good aspects of and things and people in my life, together with some slow deep breaths.
