The Power of Gratitude

Some see gratitude as a way to focus on the positive. Others see gratitude as a path to showing appreciation for what we have in our lives and therefore a way to expand those things. But regardless of how we view the end result in terms of our outlook, many fail to realize that gratitude can improve not just our mental health, but also our physical, and spiritual health. In fact, gratitude is one of the single greatest tools we can deploy for our wellbeing.

What are the Benefits of Gratitude?

By instituting a daily gratitude practice, we may be able to improve our lives in myriad ways. Some of us may become more resilient, or we may sleep better, or feel more optimistic overall, and in some cases looking at the positive aspects of our relationships may even help to strengthen them. While all these rewards might sound wonderful, many people want real proof. Well, researchers have fulfilled that desire by conducting a variety of gratitude studies, all of which shine the spotlight on the rewards of feeling grateful. Consider these:

• One study’s results offer an incentive to focus on the positive. Participants kept weekly mood records. One group focused on recording their irritations, another section journaled about gratitude, and the third listed impartial events in their lives. The group focusing on gratitude "exhibited heightened wellbeing across several measures." 
• Many of us tend to reflect on past events. Researchers have discovered that when we interpret our memories as positive, we may improve our moods. In other words, thinking about the past in a way that focuses on gratitude may lift our spirits. 
• Getting along with others tends to have ups and downs. When study participants took time to express gratitude to each other, they felt more satisfied with their relationships.
• Suicide prevention was a remarkable discovery of one study.

All those studies point to one simple theory: We may enhance our lives by learning to feel grateful and by incorporating gratitude practices into our daily routines. 

How Do We Learn Gratitude?

We instinctively feel hunger, fatigue, and thirst. But in contrast to those basics, experiencing gratitude requires learning to appreciate our lives. Some people actually trend toward the negative (which is a survival trait, not a personality flaw). But for these people, focusing on gratitude may be challenging, though they may also stand to see the greatest change from the practice.

Rather than focusing on what we want (a new cell phone, more money, or a different job, for example), gratitude emphasizes valuing what we already have. Just like learning a new hobby or exercise, we may need time to practice feeling grateful and to make it a regular skill that we turn to in tough times. So patience with the self is paramount. But here are some great ways to start getting in the habit.

Methods of enhancing our lives with gratitude include:

• Using our five senses to renew our gratitude for the world around us. We may touch our possessions, see our loved ones, smell the fragrance of a new puppy, savor a perfect cup of coffee with cream, and listen to the happiness of children at play.
• Starting a gratitude journal. By regularly chronicling our blessings, we might acquire a new sense of gratitude for our lives. Try just five minutes every morning or just before bed as a daily practice.
• Becoming conscious of our word choice. Learning to use words like “thankful, blessed, fortunate, and grateful” may empower us to feel gratitude for our world and may signal to our brains that we want to emphasize these things.
• Taking time to thank someone. Whether we write a thank-you note or mentally envision someone kind, feeling appreciation for others may enrich our lives with gratitude.
• Appreciating ourselves. Rather than looking outside of ourselves, we may benefit by viewing ourselves in the mirror each morning and feeling positive about a recent accomplishment or attribute.

For a role model in how gratitude can change our lives, consider Charlie Brown’s Snoopy. That upbeat little beagle could turn from sorrow to joy in an instant by being glad to receive his supper.

Like Snoopy, we have the power to change our moods through feeling grateful. Beyond making this a seasonal thing that e turn to around the holidays, most of us could probably benefit from a year-long practice. But it's not a cure-all so consider how it can benefit you in particular as you work up to the practice. Maybe this is a candidate for that New Year's resolution?

Copyright 2020, Wellness.com