Engaging in the practice of gratitude has remarkable advantages for both our mental and physical well-being. It has the power to increase our happiness, amplify positive emotions, strengthen our connections with others, alleviate impatience, and even contribute to lower blood pressure levels. What makes this practice truly incredible is its accessibility and affordability – practicing gratitude is often effortless and doesn’t require any financial investment.
What is gratitude?
Gratitude is a profound and transformative emotion that involves recognising and appreciating the goodness and positive aspects of life. It is the act of expressing thanks and acknowledging the value and kindness received from others or the world around us. At its core, gratitude is a mindset that shifts our focus from what is lacking to what is present and worthy of appreciation.
Gratitude goes beyond simply saying “thank you.” It involves cultivating a genuine sense of appreciation and recognising the blessings, big or small, that enrich our lives. It is about noticing the acts of kindness, the supportive relationships, the opportunities for growth, and the simple joys that we often take for granted.
When we practice gratitude, we cultivate a positive outlook and a greater sense of contentment. It helps us find fulfilment in the present moment and strengthens our resilience in the face of challenges. Gratitude allows us to shift our perspective from a mindset of scarcity to abundance, reminding us of the abundance of love, support, and opportunities that surround us.
Why practice gratitude?
In research into positive psychology, gratitude is strongly and consistently associated with greater happiness.
Multiple studies, including one done by psychologists Dr. Robert A. Emmons and Dr. Michael E. McCullough, have consistently reaffirmed the positive impact of gratitude. In their research, participants were assigned weekly writing exercises with specific themes. One group was instructed to reflect on and express gratitude for things they were thankful for during the week. Another group focused on documenting daily annoyances or sources of displeasure, while a third group wrote about events that had influenced them without any emphasis on their positive or negative nature.
After a span of 10 weeks, the findings revealed that individuals who practiced gratitude through their writing exhibited greater levels of optimism and overall life satisfaction. Remarkably, they also demonstrated a higher inclination towards physical exercise and reported fewer visits to medical professionals compared to those who fixated on sources of irritation.
Practicing gratitude doesn’t just boost our moods, it also helps:
- Increase the likelihood of building more relationships: Expressing gratitude to others fosters a deeper sense of connection, trust, and appreciation. It strengthens social bonds and promotes a culture of kindness and generosity. By acknowledging the contributions and positive qualities of others, we build stronger and more fulfilling relationships. So, whether you thank a stranger for holding the door or you send a quick thank-you note to a co-worker, acknowledging other people’s contributions can lead to new opportunities.
- Improve physical health: Studies suggest that grateful individuals may experience better sleep, lower levels of inflammation, and reduced blood pressure. Gratitude’s positive impact on both mental and physical health underscores its importance as a holistic approach to well-being.
- Improve mental health: Research has shown that regularly practicing gratitude can improve mood, reduce stress, and increase overall life satisfaction. It promotes optimism and positive thinking, which in turn can enhance our mental resilience and coping mechanisms.
- Improve self-esteem: Rather than becoming resentful toward people who have more money or better jobs, which is a major factor in reduced self-esteem, grateful people are able to appreciate other people’s accomplishments and not compare them to their own.
- Reduce impatience: People who are more appreciative of what they have tend to be less dissatisfied and more aware of opportunities, leading to better decisions and less pressure to seek immediate gratification.
- Become a nicer person: According to a 2012 study by the University of Kentucky, grateful people are more likely to be nicer even when others behave less kind. Not only that, but they are also less likely to be more empathetic and sensitive towards other people.
How to practice gratitude
Practicing gratitude offers numerous avenues for both individual and collective engagement. Just like any skill, gratitude can be cultivated and strengthened through intentional efforts.
- Identify what you’re grateful for: By making it a daily habit to ponder on the positive aspects of your life, you train your mind to naturally seek out and appreciate the good. To maximise the impact of this practice, it is beneficial to dedicate at least ten minutes to the activity rather than rushing through it hastily.
- Start a gratitude journal: Through the act of writing, you tap into different perspectives and access memories and emotions from a fresh vantage point. Research has even shown that maintaining a gratitude journal activates brain regions associated with positive emotions and moral considerations. Revisiting your own expressions of gratefulness in the future can also serve as a source of solace and inspiration during challenging times.
- Tell someone how you feel: Expressing gratitude to someone new each week can also be profoundly impactful. By setting the intention to thank someone in various ways, you expand your repertoire of gratitude expressions. It need not be limited to verbal thanks; you can incorporate conscious non-verbal communication, such as making eye contact and sharing a smile, or convey appreciation through thoughtful messages, emails, or gestures of gratitude.
- Give mediation a go: Meditation is another potent tool for cultivating gratitude. By engaging in meditative practices, you cultivate acceptance, detachment, and forgiveness, all of which pave the way for a deeper sense of gratitude to emerge.
- Focus more on other people’s actions: Whenever someone extends a kind gesture or offers a gift, take a moment to visualise their willingness to help, their desire to bring happiness or their availability to support you. This shift in perspective can amplify your appreciation for their thoughtfulness and reinforce your own gratitude mindset.
By exploring these various pathways, you can develop a richer and more meaningful relationship with gratitude, opening yourself up to a world of positivity and contentment.
Each of us possesses the capacity and the chance to nurture gratitude, a practice that is both swift and costless, requiring only simplicity. Instead of fixating on perceived entitlements, take a few precious moments to centre your attention on the abundance that surrounds you, appreciating all that you already have.
