Try The GLAD Technique To Say Goodbye To Depression And Rumination

Last Update on July 24, 2023 : Published on June 11, 2023

With each day, we are faced with more hurdles and challenges, but among them all, there are moments where opportunities shine. Many of us wake up believing that if we start the day on a negative note, then the rest of our day will continue negatively. And whether we like it or not, this messes up our confidence. Rather than letting go of this negative mindset, we choose to let it affect our confidence.

Recently, in one of my therapy sessions, I came across this technique that is said to be effective in letting go of negative emotions and thoughts, especially depressive thoughts and rumination. The GLAD Technique. GLAD is an acronym that stands for Gratitude, Learning, Accomplishment, and Delight.

This GLAD technique focuses on what’s positive in your life and avoids thinking of negative things or things that have been disappointing you. Practicing this technique can help you balance your life by allowing you to focus on your surroundings in a positive light.

Let’s take a look at how this GLAD technique works and how it can help you let go of negative thoughts, depression, and rumination.

The GLAD Technique: What it Stands For

The GLAD Technique

  • G – Gratitude

Something that you’re thankful for or feel grateful towards. This could be anything – from your basic needs such as air, water, and breath to a major event like your new job, relationships, friends, community, or car you own. Anything that has made you feel thankful today is to be worth noting.

Use this prompt: Today I am grateful for…

  • L – Learning

Note at least one new thing you learned today. Again, this could be anything – either about yourself, a friend, or your town even! Anything new you learned today, note it. Even if the learning is second-hand or through a particularly distressing experience, it’s worth noting. The idea is to appreciate curiosity and allow new things to enter your life.

Example prompt: After drinking two cups of coffee, I learned that… (I get jittery and anxious) This is just an example prompt, but you get my gist, right?

  • A – Accomplishment

The next step is to note at least one accomplishment you experienced in your day. It could be something as small as making your bed. The idea is to focus on the self-care that you need in your day-to-day life. Appreciate your accomplishment if you got out of bed this morning, did not skip meals, took your supplements, made it to work on time, or finished your task before the deadline.

Use this prompt: I am proud that I…

  • D – Delight

Continuing your exercise, note at least one thing that made you feel delighted. Anything worth noting that made you smile, laugh, or made you feel all pleasant. Maybe the flowers you saw on your way to work or that song that you hadn’t heard in ages. Noticing these things will enhance positivity and make you feel not only grateful but happy.

Example prompt: My morning tea, with the right amount of ingredients, made me feel quite delightful. Again, this is an example, but feel free to use this as a prompt!

How to Practice The GLAD Technique?

GLAD Technique

Here are some tips that you can use to follow this GLAD technique and transform your thinking;

1. Use a journal –

you can also use a digital notebook – to keep track of your GLAD activity. This will also help you keep a regular habit of noting things down every day. You can also use this journal to reflect on your thinking at the end of each week. See if there’s something you learned about your thinking patterns from this journaling.

2. Be Grateful.

Allow yourself to feel grateful even if it’s for small things. Without gratitude, you can’t improve positivity. increase your happiness, and feel a sense of abundance – all things you need for the GLAD technique to work.

3. Embrace a learning mindset.

Only when you allow yourself to accept learning, then you can continue personal growth. Allow yourself to seek new opportunities where you can learn new things, skills, and knowledge. Get out of your comfort zone and expand your perspective.

4. Be intentional in your steps.

Take note of the small steps that align with your goals and learnings. Break down your big goals into smaller chunks and take active steps to achieve them. Only by being intentional in your learning can you gain momentum and make progress toward positivity.

5. Learn to be self-compassionate as well.

Effectively practicing the GLAD Technique you need to be kind and compassionate towards yourself. When you face setbacks, don’t be discouraged. Instead, pat your back for doing a good job and encourage yourself to move forward. Self-criticism has no place when it comes to being GLAD.

6. Remain positive every day.

Your surroundings play a huge role in shaping your mindset. If you surround yourself with negative people and negative thinking, then you’ll become negative. So try to surround yourself with people who exude positivity and confidence. Do things that make you feel happy and good about yourself. Listen to inspiring content and engage in uplifting conversations.

practice glad technique

Final Thoughts…

The GLAD Technique is a practice that can transform your life from negative to positive and empower you to create a positive mindset towards life and improve your well-being. By practicing this unique technique, you can learn to incorporate gratitude, learning, accomplishments, and delight in your life and see how your perspective and outlook in life change for the better.

Know that the journey towards personal growth and better well-being is always ongoing and ever-evolving. The GLAD technique will help you open yourself up to new possibilities, challenges, and opportunities to unlock your potential and broaden your perspective.

I hope this GLAD technique will help you change your life and enhance your positive thoughts and feelings. For more, write to us at or leave us a message on our social media accounts.

Take care and be positive!

About The Author

Swarnakshi Sharma
Swarnakshi Sharma

Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.

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