Gratitude Is Not Fluffy. It Is Functional Antidote to Rumination.

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Hey Reader,

I hope this finds you all well and a very Happy Thanksgiving to my American friends and subscribers.

A theme that came up this week was rumination—that constant, critical loop with an element of self blame of what you should have done, what might go wrong next, and what you haven't accomplished yet. It could also be dwelling and over thinking on past experiences or events.

There are different types of rumination, which is also differs from obsession, there is some nuance. But regardless, rumination makes it really hard to enjoy anything, and it's a major drain on your mental resources.

This might sound silly or too simple but one of the most practical, effective solutions to interrupt this loop is the active practice of gratitude and even more specifically, receiving gratitude.

🧠 Neuroscience suggests that receiving appreciation—or vividly recalling a time someone was grateful to you—is more effective at quieting the Default Mode Network than simply saying "thank you."

For many of us, we are trained to deflect praise ("No problem," "Just doing my job"). But this deflecting pattern or strategy blocks the neural reward and benefit we would have received.

The ability to consciously interrupt this pattern is the key to feeling more peaceful. As the pioneer of American psychology, William James, said:

Here is a short article about rumination vs. obsession and a short list of tips below. Consider giving gratitude a go. There are a ton of free apps to assist your efforts and while it may not feel natural at first, the results may surprise you.

A Few Hacks for the Week:

• Practice Receiving & Pausing: When someone compliments you or offers thanks, pause, look them in the eye, and simply say, "Thank you." Immediately after, hold the feeling for 10 seconds. This intentional pause signals to your nervous system that you are valued.
• Give Specific Thanks: Make appreciation an active rep. Send one specific thank you to a colleague or friend this week. This forces your brain to seek out and focus on positive evidence.
• The Recall Rep: When stuck in a negative loop, vividly recall a specific moment when someone was genuinely grateful for your actions. Re-living that connection is a powerful chemical interrupt for anxiety.

🚀 Wishing you a great weekend ahead and remember this is your last chance for the 80% off Black Friday deal! It expires on Monday, December 1st. Don't miss out on securing your plan for the new year.

Cheers,

Dr. John Álvarez

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