The Benefits of Gratitude

Holistic Health

May 23

A powerful perspective + practice

Hi there, I would like to start with an important reminder. Our brains are wired to keep us alive and in our modern world, there are many things that we can experience as physical or emotional threats. As a result, when many of our minds wander they land on problems or potential problems. If you relate to this, you are not alone.

If your mind is spending an excess of time anticipating problems that may happen or over-focusing on what is going wrong, gratitude and a shift in perspective may be helpful exercises for you. Consider it to be brain-cross training. You’ve become adept at looking at the negatives and may benefit from spending intentional time focusing on what is going well.

Gratitude can have a significant impact on both your mental and physical health. So, what is it exactly? “Scientists conceptualize gratitude as both a state and a trait” (Jans-Beken, L., et al, 2020). It’s something that can become a part of how we see ourselves and the world around us (that is dependent on the state we are in) as well as something that we can intentionally do.

Studies have shown that practicing gratitude can help reduce stress and anxiety, improve sleep quality, and even lower blood pressure. It can also increase feelings of happiness and positivity, leading to a more fulfilling life.

I often talk with clients about the concept of emotional acceptance and while there are many steps that are part of the process, it essentially guides us in shifting the way we view what we are experiencing. The last step always involves befriending your emotions in some way, which means finding value in our emotions and in our difficult experiences. Perhaps asking yourself, even in the middle of difficulty what can I find gratitude for? What can I learn from this?

How do I practice gratitude?

One way to incorporate gratitude into your daily routine is by starting a gratitude journal. Perhaps start by finding a time in your routine to check-in with yourself daily. Write down a few things you're thankful for and reflect on the positive impact they have on your life. This practice can help shift your focus from negative thoughts to positive ones, leading to a more optimistic outlook on life.

Another way to practice gratitude is by expressing it to others. Think of the people in your life that are supportive to you in some way. Consider what might cultivate more of a positive experience, writing them letters or having a heartfelt conversation. Whether it's through a simple thank-you note or a heartfelt conversation, expressing gratitude to those around us can strengthen our relationships and increase feelings of happiness and contentment.

Another opportunity to cultivate gratitude is within your relationship with yourself. Whether you have a healthy relationship with yourself or if it’s something you’re working on healing, gratitude gives you another opportunity to create positive moments with yourself. I invite you to try this one out, create a list of the following:

Think of all the things you are grateful for about your personality or character
Consider all you have done for yourself or how much effort has gone into where you are in your life
Make an inventory of everything you are grateful for about your physical body (don’t forget to include your health)

In addition to the mental benefits, gratitude can also have physical benefits. A study found that participants who practiced gratitude had better sleep quality and lower levels of inflammation, which is linked to a variety of health issues.

Gratitude is a simple yet powerful practice that can aid in changing our perspectives, as well as have a significant impact on our mental and physical health. By incorporating gratitude into our daily routine, we can experience increased feelings of happiness, lower stress levels, and improved overall well-being.

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References:

Jans-Beken, L., Jacobs, N., Janssens, M., Peeters, S., Reijnders, J., Lechner, L., & Lataster, J. (2020). Gratitude and health: An updated review. The Journal of Positive Psychology, 15(6), 743-782.