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GLAD technique

Embracing happiness with the GLAD technique
Embracing happiness with the GLAD Technique
By 이승하 Seungha Lee, MSc

In the previous DBT skills training group, we practiced Gratitude, Learned, Accomplishment, Delight (GLAD) Technique to experience the mindfulness of having a peaceful state of mind.  


Read the following instructions, and notice the happiness from the mindful moments.


Think of something you are thankful for today. 

Your gratitude might be as simple as a warm roof over your head, having water or food that gives you the energy to get through the day. Or your gratitude might be appreciating your significant others; friends, family, or any meaningful relationship that you may have. 


Think of what you learned today. 

You might have learned something new about yourself or others

You could have had new perspectives from books or experiences 


Think of your accomplishments. 

One might believe that an accomplishment involves a big event, but it does not have to be. 

Daily goals such as having enough sleep or visiting a cafe you wanted to try, are self-caring behaviors that allow you to take small steps forward. 


Finallythink of one thing that brought you delightAnything that made you smile or laugh

It could be looking up at the blue sky or waking up to the smell of coffee.  


Reflect on your gratitudelearningaccomplishments and delight today and notice that warmth and peace can be felt at any moment, wherever you are.


Adapted from The Mindfulness Toolbox by Donald Altman, this technique, as well as others in his book, are fantastic for making lasting changes in confidence and becoming more mindful. 


APA Reference 
Roberts, E. (2014, October 6). Negative Thoughts Consuming Your Mind? The G.L.A.D. Technique, HealthyPlace. Retrieved on 2021, November 9 from https://www.healthyplace.com/blogs/buildingselfesteem/2014/10/do-negative-thoughts-consume-your-mind-try-this-technique 

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Palm the Present Moment

The DBT Skills Training Group practiced mindfulness by palming the present moment and increasing awareness of the current moment.

LOU-22-01 EN DBT Post Contents

I had doubted the purpose of life when I had to tolerate the painful difficulties, although I understood that life cannot be always without obstacles.

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