We are just on the brink of coming out of this pandemic—vaccines are increasing, cities are opening up, and schools are returning to in-person learning. If all goes well, a year from now everything we went through during the lockdown will be a distant memory. But things will be different, and we willhave changed. The question is how do we use these experiences as a tool to improve ourselves, our teaching, and our students? How do we make lemonade out of this mound of lemons that has been heaped upon us?

We can reap benefits from challenging times, not just happy or exciting events. Try reframing this past year in terms of gratitude. You don’t have to sugarcoat what you went through, but once you have acknowledged your feelings it’s time to gain a new perspective so you can turn it into something positive.

Ask yourself these questions:

• What lessons did I learn through this experience?
• What skills or abilities did I use that would have otherwise not been tapped into?
• How will this experience make me a better teacher?
• Have my negative feelings about the situation prevented me from feeling gratitude?
• Is there anything about the experience that I can be thankful for now even though I wasn’t when it happened?
• What did I learn about the importance of music in my life? My students’ lives?

Of course it’s easy to roll your eyes at “silver lining” thinking or platitudes about being grateful. But there’s actually science behind practicing gratitude that can impact your daily life. Robert A. Emmons, professor of psychology at UC Davis and a leading scientific expert on the science of gratitude, says, “The practice of gratitude can have dramatic and lasting effects in a person’s life.” 

Studies have shown :

• Keeping a gratitude journal produces sustained reductions in perceived stress and depression.
• Gratitude is related to lower levels of cortisol (stress hormones).
• Dietary fat intake is reduced by as much as 25% when people are keeping a gratitude journal.
• Grateful people have lower diastolic blood pressure and lower systolic blood pressure compared to those less grateful.
• Gratitude is related to better sleep quality and lower depression levels.

Establishing a gratitude practice is key to experiencing the best results. And now is a great time to begin some new habits! One way to be intentional and hold yourself accountable is to use a gratitude journal. A Music Teacher’s Gratitude Journal provides creative prompts to nurture joy, reduce stress, and reflect on your teaching. It’s written specifically for music teachers and includes personal, musical, and educational topics. Try out these sample pages from the journal to start developing your gratitude practice.

Whatever method you choose for your gratitude journey I encourage you to stick with it. Use this moment to look back at the difficult times and celebrate that you came through them. Pivot your focus from what has been lost to what opportunities are ahead. Embracing gratitude will build resilience which will undoubtedly be needed for the days ahead.