How to Shift from Surviving to Thriving
Psychology Today
by Evan Parks Psy.D.February 19, 2026
AI-Generated Deep Dive Summary
Shifting from surviving to thriving is a crucial mindset change that can significantly improve both mental and physical health. In today’s fast-paced, high-pressure world, stress often dominates our lives, draining emotional and physical reserves. From financial struggles to work pressures and relationship challenges, stress seems unavoidable. However, the article highlights how practicing gratitude and setting intentional goals can transform this negative outlook into a positive one, allowing individuals to thrive despite life’s difficulties.
The key lies in focusing on the present moment and embracing gratitude. By shifting our attention from what is lacking to what we already have, we can reduce stress and improve overall well-being. Gratitude boosts serotonin and dopamine levels, which are linked to happiness and relaxation. It also calms the amygdala, reducing the body’s fight-or-flight response and helping manage anxiety and depression.
To cultivate this mindset, the article suggests the GLAD exercise, developed by Donald Altman. This nightly practice involves reflecting on four areas: gratitude, learning, accomplishment, and delight. For example, acknowledging something you’re grateful for today, noting a lesson learned, recognizing an accomplishment—even small ones like exercising or helping others—and identifying a source of joy, such as a smile from a loved one or the sound of birds singing.
Incorporating gratitude into daily life doesn’t have to be a solo journey. Sharing GLAD reflections with family or friends can deepen connections and reinforce positive emotions. By making gratitude a consistent practice, individuals can build resilience against stress and pressure, bending but not breaking under life’s challenges.
For those interested in health, this approach matters because it directly impacts mental and physical well-being. Gratitude practices have been shown to reduce stress, enhance relationships, and improve overall satisfaction with life. By adopting intentional habits like the GLAD exercise, individuals can shift their perspective from surviving to thriving, creating a more fulfilling and balanced life.
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Originally published on Psychology Today on 2/19/2026