Practicing gratitude

An attitude of gratitude. We’re told we should have one. Even better if you have a gratitude practice.

What really is gratitude? Being grateful is expressing thanks or having a deep feeling of appreciation. It’s really a shift from focusing on what’s lacking or missing to what is present.

But does being grateful really affect us?

It turns out, indeed it does.

Benefits of a gratitude practice

There have even been many studies on the effects of gratitude. One study had participants journal for 10 weeks, during which they rated their mood and physical health (1). They were either told to write 5 things there were grateful for or to write 5 daily hassles that displeased them.

You can probably guess what happened. Those that wrote the grateful list reported fewer health complaints. They even exercised more.

Gratitude has been shown to contribute to an overall sense of well-being.

Some of the benefits include

• Reducing stress and burnout (2).

• Increases positive mood (3)

• Helps foster hope for the future (4, 5)

• Improve the quality of sleep (6)

• Helps improve relationships (7)

It’s clear that there are many proven benefits to a gratitude practice.

How can you practice gratitude?

Do you have to journal?

Short answer, no.

Journaling can be as simple as writing down 3 things you’re grateful for. But there are many ways to have a gratitude practice. Journaling is just one way.

You could also

• Write a thank you note

• Surround yourself with uplifting people

• Perform acts of kindness

• Look for the positive things in your environment

• Smile more often

• Notice the beauty in nature

• Watching inspiring videos

• Avoid negative media (that’s a tough one these days!)

• Spend quality time with loved ones

• Thank people

• See the opportunity for growth in your mistakes

• Focus on your friends that are at your side

• When you first wake up think of one thing you’re grateful for

What gratitude is not

Practicing gratitude can be a beneficial daily habit both for physical and mental health. But I also think it’s important to discuss what it’s not.

Gratitude is NOT about invalidating your feelings. A gratitude practice can help you feel grateful even when life happens. You have to also apply the reverse.

Just because you’re grateful doesn’t mean your emotions aren’t valid. You can be sad, angry, frustrated, anxious, AND grateful.

Gratitude is NOT guilt. It can be easy to compare your situation to others. This happened even more during the pandemic.

“At least I haven’t gotten sick.”

“At least I have my job.”

“At least I have my family with me.”

We all had different versions of this. This can lead us to dismiss our stress and anxiety because we know someone else has it worse.

You can be grateful AND be worried.

Gratitude is NOT a fake-it-til-you-make-it situation. Don’t force yourself to think about your life in a way that isn’t authentic to you.

Maybe being grateful for your job doesn’t feel true right now. That’s okay.

Try starting small.

Maybe you’re grateful for the piece of chocolate you’re eating.

Maybe you’re grateful that you don’t have a headache today.

Maybe you’re grateful that some birds visited your garden.

How do you practice gratitude? I’d love to hear, comment below!

Sources:

1. Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships, 17(2), 217–233.

2. Lee JY, et al. (2018). The association of gratitude with perceived stress and burnout among male firefighters in Korea. Personality and Individual Differences,  123, 205-208. 

3.  Kennon M. Sheldon & Sonja Lyubomirsky (2006) How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing best possible selves, The Journal of Positive Psychology, 1:2, 73-82.

4. Charlotte vanOyen Witvliet, Fallon J. Richie, Lindsey M. Root Luna & Daryl R. Van Tongeren (2019) Gratitude predicts hope and happiness: A two-study assessment of traits and states, The Journal of Positive Psychology, 14:3, 271-282.

5. Leah R. Dickens (2017) Using Gratitude to Promote Positive Change: A Series of Meta-Analyses Investigating the Effectiveness of Gratitude Interventions, Basic and Applied Social Psychology, 39:4, 193-208.

6. Boggiss AL, et al. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of Psychosomatic Research, 135.

7. Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships, 17(2), 217–233.