Instructions:

Sandwiches are known for one thing, besides their tastiness! Layers. We will follow the sandwich recipe for success, creating ''layers'' of gratitude: For everything that is causing you stress, you will need to come up with two things that you are grateful for, and sandwich the negative between them! Use a paper, or a designated notepad for this activity!

Advice:

Expressing gratitude can help you reflect on the good things that are happening in your life, despite the negative things that might be going on. Ultimately, this can help your perspective, alleviating some of your stress!

Expressing gratitude might seem easy, but sometimes it is not. It is a skill that needs to be honed and cultivated, and with it, you will also develop your mindfulness. If it feels difficult, do not worry: it's not that you don’t have things you are grateful for, it's most likely that there are a lot of things that you are taking for granted. Start with the small everyday things!

It is strongly recommended to do this activity daily, not as often as possible.

Extra:

If you are feeling really blocked or overwhelmed, feel free to use this cheat sheet of questions to boost your thought process!

• Is there anything that you have learnt and that has helped you grow?
• What physical abilities do you currently have that you are taking for granted?
• Has anyone done something for you that you are grateful for?
• What made you smile recently?
• What is the most delicious thing you ate today?
• What was a small victory you had recently?
• What are some strengths you have that you are taking for granted?
• What obstacles have you overcome recently?
• Is there anything beautiful you saw/experienced recently?
• Is there something that you are looking forward to?
• What is the best advice you have ever received?
• What is something you do every day that you take for granted?
• What is a song that you recently listened to and loved?
• What bad habits have you let go?