How to Feel Lighter When the World Feels Heavy

I’ve been talking with a lot of people lately who feel weighed down by the constant stream of national and international news.

Some of it truly hits close to home: rising gas prices, travel delays, everyday disruptions that make life feel just a bit harder. It adds up. And over time, it can start to color how we see our days.

There’s a reason for that. Our brains are wired with what’s called a negativity bias. We naturally pay more attention to what’s wrong, what’s uncertain, or what could go badly. It’s a survival mechanism… but it can also leave us feeling drained.

What’s interesting is that research shows the happiest people don’t necessarily have fewer negative experiences or emotions. They have those too. But they tend to experience more positive ones alongside them.

That’s something we can actually cultivate.

I recorded a short video to walk you through a simple journaling practice called the GLAD technique. It’s a gentle way to shift your attention toward the authentic positives that already exist in your life without ignoring what’s hard.

Here’s how it works:

G — Gratitude
Something you’re thankful for (big or small)

L — Learned
Something you learned today—about yourself, someone else, or the world

A — Accomplishment
Something you did or completed (and yes, small things absolutely count)

D — Delight
Something that made you smile, laugh, or feel a moment of joy

The whole practice takes just a few minutes. You can write it down or even share it with a friend or family member at the end of the day.

What I love about GLAD is that it doesn’t ask you to pretend everything is great. It simply helps you also notice what is good, meaningful, or light—things that are easy to overlook when your attention is pulled elsewhere.

Even on a rough day, you might find:

• a moment of gratitude for someone you care about
• a small task you followed through on
• something that sparked your curiosity
• a song, taste, or interaction that lifted your mood

Those moments matter more than we tend to give them credit for.

If you’re open to it, try this for a few days or a week and see what you notice. You can even look back and get a fuller picture of your days—one that isn’t dominated only by what was stressful or frustrating.

This Week’s Challenge

I’d love to hear from you! 

Leave me a comment and share one of your G.L.A.D. reflections!

Need Support?

If you’d like personalized strategies to shift your perspective, email me at dianna@collierclan.net for a free consultation.