grat·i·tude
ˈɡradəˌt(y)o͞od/
noun
- the quality of being thankful; readiness to show appreciation for and to return kindness.
(Prelude: this post was written in mid-October and left unedited for a month prior to posting. Given that Thanksgiving (US) is fast approaching, I wanted to get it edited and posted!)
I've spent the past week recovering from the aftermath of my annual Thanksgiving Tofurkey Feast and reflecting on some of the many things that I am thankful for.
I've spent the past week recovering from the aftermath of my annual Thanksgiving Tofurkey Feast and reflecting on some of the many things that I am thankful for.
For my American readers, you may be surprised to learn that those of us to the north celebrate Thanksgiving in mid-October, rather than late-November. Though our Thanksgiving occurs earlier (and was born from the blessing of a 'bountiful harvest' rather than the pilgrims), the present intention is very much the same; to reflect on what we are thankful for.
While it is a great time of year to count our blessings and remind ourselves what we are most grateful for, it is also important to understand that the practice of gratitude throughout the year can have a significant positive impact on your quality of life.
Today on the blog I'm sharing 3 reasons why incorporating gratitude into your daily life is beneficial, and 3 simple ways to incorporate this important practice into your life.
Why Gratitude?
Mental Health
Research shows that practicing gratitude can effectively increase happiness while reducing depression and anxiety. Practicing gratitude may also reduce a multitude of toxic emotions, ranging from jealousy and envy to anger and regret. In turn, gratitude raises our self-esteem. When we are able to reduce feelings of envy and jealousy, we effectively reduce the act of comparing ourselves to others. This allows us to appreciate other people's accomplishments instead of belittling ourselves or others out of envy; inevitably resulting in better self-esteem.
Gratitude may also help us overcome past trauma, as a 2003 study from the Journal of Personality and Social Psychology has suggested. Resilience is fostered through recognizing what there is to be thankful for during the most difficult or traumatic times in our lives.
Gratitude has also been shown to reduce stress (hold up, more on that in a minute).
Physical Health
A 2012 study published in Personality and Individual Differences found that those who practiced gratitude had reported fewer aches and pains, and generally reported feeling healthier overall than others. Additionally, grateful individuals are more likely to take care of their physical health through exercise, nutrition, and check-ups - contributing to further longevity. The positive correlation is likely due to these individuals feeling grateful for their good health and bodies.
According to a 2011 study by Applied Psychology: Health and Wellbeing, those who practiced gratitude were also able to sleep better.
Remember, gratitude reduces stress, and it is no secret that stress can have an incredibly negative impact on the body.
Stress contributes to weight gain and/or weight loss, overeating and/or lack of eating, lack of sleep or over sleeping, immune response, our likeliness to take care of ourselves (such as avoiding exercise or partaking in bad habits like drinking or smoking), and much more. So if gratitude reduces stress, does it not also help to ensure better physical health?
You bet it does.
Relationships
Gratitude positively impacts our relationships; it might simply involve being polite/using our manners, or engaging in prosocial behaviours. In a 2012 study by the University of Kentucky, those who practiced gratitude exhibited more sensitivity and empathy toward others, and a decreased desire to seek revenge or retaliate against others.
Additionally, gratitude strengthens our relationships. Having a partner who shows their gratitude for you, and vice-versa, fosters a strong and caring relationship where both partners may benefit.
Gratitude has also been shown to reduce stress (hold up, more on that in a minute).
Physical Health
A 2012 study published in Personality and Individual Differences found that those who practiced gratitude had reported fewer aches and pains, and generally reported feeling healthier overall than others. Additionally, grateful individuals are more likely to take care of their physical health through exercise, nutrition, and check-ups - contributing to further longevity. The positive correlation is likely due to these individuals feeling grateful for their good health and bodies.
According to a 2011 study by Applied Psychology: Health and Wellbeing, those who practiced gratitude were also able to sleep better.
Remember, gratitude reduces stress, and it is no secret that stress can have an incredibly negative impact on the body.
Stress contributes to weight gain and/or weight loss, overeating and/or lack of eating, lack of sleep or over sleeping, immune response, our likeliness to take care of ourselves (such as avoiding exercise or partaking in bad habits like drinking or smoking), and much more. So if gratitude reduces stress, does it not also help to ensure better physical health?
You bet it does.
Relationships
Gratitude positively impacts our relationships; it might simply involve being polite/using our manners, or engaging in prosocial behaviours. In a 2012 study by the University of Kentucky, those who practiced gratitude exhibited more sensitivity and empathy toward others, and a decreased desire to seek revenge or retaliate against others.
Additionally, gratitude strengthens our relationships. Having a partner who shows their gratitude for you, and vice-versa, fosters a strong and caring relationship where both partners may benefit.
Gratitude as a Daily Practice
(AKA 'Attitude of Gratitude')
Think about it, or say it out loud!
Set an alarm in your phone two or three times per day. Let this alarm be your reminder to run through a list of things that you are thankful for in that moment or throughout the day. This can be done when you wake up, when you leave work, or when you go to bed. As you practice this habit, you will become less likely to need the alarm over time. Additionally, the more that you practice this, the more often you will notice little things throughout the day to add to your mental list. This habit will eventually become a mindset - thus cultivating 'an attitude of gratitude.'
Gratitude Journal
This is my personal favourite. I am the type of person who likes to reflect, and a journal allows me to do just that. I began journaling the things that I am thankful for before bed. Whether it be something in that moment, that day, that month, or that year - I write it down. When I've had a rough day, and I'm struggling to find something to feel thankful for that night, I'm able to flip back and remind myself of all the things I've felt thankful for in the past. 'It's just a bad day, not a bad life.' Additionally, this allows me to end the day on a positive note, allowing me to sleep easy.
If you're not a journal type, you can make a simple list or write down one word on a whiteboard or sticky note each day. Stick it to the fridge and let it be a reminder of what you are feeling grateful for that day.
Tell Someone
Tell those in your life what you're grateful for, especially if what you're grateful for is them! When I worked in group homes we did check-ins at dinner time, while we sat down with the kids and ate as a family. These check-ins consisted of 'grateful fors' - during which we went around the table and shared what we were grateful for (mine was, and is, usually coffee). You can also write a card or a letter to your loved ones. One of my favourite anniversary gift ideas is a '100 Things I Love About You' list, giving plenty of opportunities to share what you are thankful for in your partner. This makes a great keepsake, and trust me - they'll be thankful to hear what it is about them that makes you thankful!
If you're not a journal type, you can make a simple list or write down one word on a whiteboard or sticky note each day. Stick it to the fridge and let it be a reminder of what you are feeling grateful for that day.
Tell Someone
Tell those in your life what you're grateful for, especially if what you're grateful for is them! When I worked in group homes we did check-ins at dinner time, while we sat down with the kids and ate as a family. These check-ins consisted of 'grateful fors' - during which we went around the table and shared what we were grateful for (mine was, and is, usually coffee). You can also write a card or a letter to your loved ones. One of my favourite anniversary gift ideas is a '100 Things I Love About You' list, giving plenty of opportunities to share what you are thankful for in your partner. This makes a great keepsake, and trust me - they'll be thankful to hear what it is about them that makes you thankful!
You might be grateful for something as small as a cup of coffee, to something as large as life itself. The habit of reflecting on these small and large parts of our lives can positively shape us.
Keep it regular. Make it a habit. Start small if necessary. Just start.
Keep it regular. Make it a habit. Start small if necessary. Just start.
Let me know in the comments below, what is one thing that you are thankful for today?
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