The Power of Gratitude: 5 Ways Cultivating Gratitude Can Improve Your Life
“Be grateful for what you have.”
It’s something that many of us have heard before, but have you ever really reflected on it? Practicing gratitude is the act of acknowledging, and appreciating, the good things in your life, whether big or small. It is the practice of focusing on the positive and being thankful for what you have. Your pet running to greet you at the door when you come home, making your child smile and laugh, putting your hand in the jacket you just pulled out for the season only to find a $20 bill in the pocket – all of these are moments when you can practice your gratitude muscle. When you cultivate gratitude in your life, you can experience a wide range of benefits, from better physical health to improved mental well-being. Gratitude begets gratitude – the more you practice appreciating the little moments in your life and what you have, the more of these you are going to notice!
The Science of Gratitude
Research shows that practicing gratitude can have a profound impact on your mental and physical health. Studies have found that gratitude can reduce symptoms of depression, improve sleep quality, and increase feelings of happiness and contentment.
Robert A. Emmons, who is a leading expert on the science of gratitude and a professor of psychology at UC, states that “the practice of gratitude can have dramatic and lasting effects in a person’s life”. Emmons goes on to say that gratitude “(..) can lower blood pressure, improve immune function and facilitate more efficient sleep. Gratitude reduces lifetime risk for depression, anxiety and substance abuse disorders, and is a key resiliency factor in the prevention of suicide,”
In addition to its impact on mental health, gratitude can also have physical benefits. Engaging in moments of gratitude has been shown to decease blood pressure and help to improve our reactions to (and recovery from) other forms of stress!
Overall, people who actively practice gratitude tend to have better relationships with others and experience less stress in their daily lives.
Cultivating Gratitude in Your Life
If you don’t already have a gratitude practice, don’t worry! It’s easy to get started and with so many different approaches to try, there is definitely something that will suit everyone. You don’t want this to feel daunting – so pick something that seems accessible to you, and try to habit-stack (my favorite trick!) it with something you do already. Here are a few ways you can cultivate gratitude to get you started:
1. Keep a Gratitude Journal: Take a few minutes each day to write down three things you are grateful for. Big or small! This practice can help you focus on the positive aspects of your life and shift your perspective from one of apathy to one of gratitude.
2. Express Gratitude to Others: Make a point to thank the people in your life who have made a difference. Not only will you get the benefit of this one, but others will too! Whether it’s a friend who listened to you vent or a coworker who helped you with a project, expressing gratitude can strengthen these relationships and increase feelings of connection and belonging.
3. Practice Mindfulness: I’ve said this before, but mindfulness is so good for the brain. Being present in the moment and non-judgmentally observing your thoughts and feelings gives the little hamster on the wheel in your brain a break! By practicing mindfulness, you can cultivate an awareness of the good things in your life and learn to appreciate them more fully. You can also lean in to feelings of awe!
4. Volunteer or Give Back: Giving back to others can be a powerful way to cultivate gratitude. Whether it’s volunteering at a local shelter or donating to a charity, helping others can increase feelings of empathy and gratitude – deepening your bonds with others and increasing your appreciation for those around you.
Nanu and I, practicing a moment of gratitude.
The Benefits of a Grateful Life
The benefits of practicing gratitude are almost endless. When you start cultivating gratitude in your life, you will start to experience the varying ways in which your every area of your life can improve. Here are just a few:
1. Improved Mental Health: Gratitude has been shown to reduce symptoms of depression and anxiety and increase feelings of happiness and contentment. Not only that, but it increases your resilience to future emotional and mental health challenges as well. It helps in real time, and prepares you for a more emotionally-balanced future.
2. Better Physical Health: Grateful people tend to have lower levels of inflammation, improved heart health, and a stronger immune system. They also tend to be more active overall – and we know that moving your body is a great way to support your brain and nervous system!
3. Increased Resilience: Practicing gratitude can help you cope with adversity and bounce back from difficult situations.
4. Stronger Relationships: Expressing gratitude to others can strengthen relationships and increase feelings of connection and belonging. Our brain is wired to be social, so strengthening and maintaining these bonds is a key factor in managing stress and our overall wellbeing.
5. Increased Self-Esteem: When you focus on the positive aspects of your life, you will likely experience increased feelings of self-worth and self-esteem. We often tend to overlook small, positive things, as our brain is hardwired to naturally focus on the negative. When you start to view your surroundings in a more positive light, naturally you will extend that same grace and appreciation inwardly was well.
A Grateful Life is a Full Life
Cultivating gratitude in your life is a simple but powerful way to improve your mental and physical health, strengthen relationships, and increase feelings of happiness and contentment. By taking a few minutes each day to focus on the good things in your life and express gratitude to others, you can experience the many benefits of this practice. So why not start today? Take a moment to think about what you are grateful for and express your appreciation to the people in your life who have made a difference. Your brain, and your body, will thank you.
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