“Too many things to thank for, believed to be forgotten; many more to cherish, but not one to be forsaken.”
Have you ever had this thought when you were in your bed preparing to sleep and suddenly remembered a beautiful incident that happened during the day? You are grateful for that moment and want to express your gratitude.
Most of us feel grateful for many things in our lives but have no idea how to express our gratitude to them.
And,
Most of us do not even know about the many beautiful things happening around us and making our lives blissful, and we need to show gratitude.
Let’s discover more about practicing gratitude and how it plays an important role in transforming your lives.
What Does Gratitude Mean?
If you think you are saying enough thank yous to yourself or others for making your life easier and more vibrant, then you might be thinking wrong.
Gratitude is much more than just a simple “thank you” or a brief moment of appreciation. It includes a complete emotional response that recognizes the positive aspects of life. When you practice gratitude, you acknowledge the goodness in your life. It could be something that you appreciate within or from an external source.
Acknowledging these graceful moments can help you shift your focus from what you lack to what you already possess in your life, which can be empowering.
👉 Pro Tip
Focus on the Present: Gratitude is about being present and appreciating the here and now. Practice mindfulness to stay connected to the moment and notice what you’re grateful for.
How to Practice Gratitude?
Many might think that if they practice gratitude regularly, they might ignore the challenges of their life, which is not true. On the other hand, practicing gratitude encourages a mindset that helps recognize the silver linings even in difficult situations. It involves continuously choosing to focus on what’s going right in your life rather than what’s going wrong.
#1: Daily Acknowledgment of Positive Aspects
If you truly want to show thankfulness towards yourself and the people around you, it is important to practice gratitude. You can start by acknowledging the positive aspects of your day, even if they are very small.
You can practice gratitude with simple things in your daily life, such as enjoying a warm cup of coffee in the morning or receiving a kind word from a friend. With these simple daily habits, you can start training your brain to look for the positive in every situation, whether it is something motivating you or facing a difficult situation.
Quick Question
What small thing in your immediate surroundings can you appreciate right now?
#2: Expressing Gratitude to Others
When you start noticing every positive thing around you and appreciating every little one, you can also start by showing gratitude to the people around you. People who make your moments blissful and keep you motivated.
It is a powerful way to practice gratitude and express your true grateful thoughts to others. You can write a thank you note or simply tell them how much they touch your life and how grateful you are to them. Performing these acts of gratitude not only strengthens your relationship but also enhances your own sense of gratitude.
🎭 Activity
Gratitude Pause: Set a timer for 2 minutes. During this time, close your eyes and think of three things around you that bring you joy or comfort. Open your eyes and write them down.
The Science Behind Gratitude
Extensive research has been done on gratitude in psychology and neuroscience. According to some studies, people who practice gratitude are more likely to have better mental and physical health. Let’s find out more!
#1: Psychological Benefits of Gratitude
If you practice gratitude in your daily life, you are more likely to live a happy and fulfilling life. Research has shown that people who practice gratitude consistently report fewer symptoms of depression and anxiety.
Imagine waking up feeling weak and unmotivated. When these feelings start taking over, you must pause momentarily and reflect on something positive. Things that you are going to do in your day to make it more special for you and others.
When practicing the act of thankfulness for the smallest thing in your life and the act of counting blessings for these thanks helps boost the neurotransmitter serotonin, which activates the brainstem to produce dopamine, a “feel-good” chemical.
- According to a study published in Psychological Science, people who regularly express gratitude have 23% lower levels of cortisol, the stress hormone, compared to those who do not.
#2: Physical Health Improvements
Practicing gratitude benefits you psychologically and helps you improve your physical health. It gives you peace of mind and fills your heart with happiness and satisfaction.
Imagine that you are stuck on something in your office task, and your colleague helps and supports you in completing the project on time to avoid any struggle you might have faced. In return, you can write a thank-you note or send an appreciation email expressing how much his support meant to you.
Practicing these kinds of gratitude helps you improve your sleep quality, lower blood pressure, and boost your immune system.
- A study in the Journal of Psychosomatic Research found that gratitude can improve sleep quality by 25%, which in turn enhances overall health and well-being.
Start Your Own Gratitude Journal to Stay Humble
If you are ready to start practicing gratitude for everything that makes you happy and grateful in your life, keeping a gratitude journal is the most effective way to cultivate it. This simple practice can have a very strong and powerful effect on your mindset and helps you boost your overall well-being.
Here’s how you can start writing a gratitude journal:
#1: Setting Up Your Journal
To get started with your very first journal, you must choose whether you want to start with a notebook or a digital app. It is suggested that you start writing by using a notebook; however, if you are someone who cannot keep a notebook with you all the time or notebooks don’t go along with you, you can choose to have a digital app.
You can jot down your thoughts or at least three to five things you are grateful for every day. Making these entries daily can bring about major changes in your life and fill it with joy and pressure. It could be anything smaller or bigger that has made a positive impact on your life.
SHOP ON AMAZON👉 Pro Tip:
Be Creative: Don’t limit your gratitude practice to journaling. Try expressing gratitude through art, letters, or even a voice recording.
#2: Consistency is Key
Once you start writing the gratitude journal, it is important to have consistency in order to earn its benefits. You must make it a habit to write in your journal. Try writing at the same time every day; it can be in the morning or before your bedtime. If you write it in the morning, you can set a positive tone for your day, and at night, you can reflect on your day positively.
- According to research from the University of California, Davis, individuals who kept a gratitude journal for ten weeks were 25% happier and more optimistic about their lives.
Tips for Practicing Gratitude to Balance Your Mental Health
There are several other ways to practice gratitude in your daily life apart from keeping a journal. Here are some of the other tips that can help you with practicing gratitude:
#1: Incorporate Gratitude into Your Routine
To initiate by thanking everything that touches your heart, you can start by finding small moments throughout your day and showing your gratitude towards them.
For example, when you wake up in the morning, take a moment to appreciate your day ahead to bring positivity throughout the day. Or, before going to bed at night, you can reflect on something good that happened that day. Cultivating these small habits makes a big difference in your life.
Quick Question
What was the highlight of your day today, and why does it make you feel grateful?
#2: Share Your Gratitude
Once you start embracing thankfulness, you should share your gratitude with others and let them know how gratified you are towards their act of kindness and support.
By sharing your appreciation, whether it’s a simple compliment to a coworker or a heartfelt thank-you note to a friend, you not only deepen your connections but also enhance the positivity in your life. This act of sharing gratitude can have a profound impact on your relationships and overall well-being.
#3: Be Grateful for Challenges
If you think about saying thank-yous for all the challenges that you face in your life, that might seem a bit controversial. However, it pushes you through tough times and makes you strong by focusing on the positive and facing challenges gracefully.
As we all know, the challenges in our lives come with great lessons and greater power to transform our lives for the better. It is essential to acknowledge their gratitude and open yourself to new opportunities and perspectives.
- A study published in the Journal of Personality and Social Psychology found that people who maintain a grateful outlook during
🎭 Activity
Gratitude Walk: Take a short walk and observe your surroundings. As you walk, mentally list five things you’re grateful for. When you return, write them down and reflect on how this simple exercise shifted your mindset.
Conclusion
Gratitude is a simple word with a very deep meaning. Most of us might take it as a simple thank you and just move on with our lives without realizing how much of an impact it can make on our own lives and on others.
Practicing gratitude daily can improve your mental and physical health by bringing peace to your life and improving your sleep quality. It not only strengthens your relationships with your friends, family, or colleagues but also brings positivity and contentment to your life.
You can start by writing gratitude journals or making it a habit to be grateful for every small moment in your life and be thankful for the people around you who have made your day and life special.
The more you practice gratitude, the more you’ll find things to be grateful for.
“Showing appreciation, practicing positivity and thankfulness; a better way to set life free and full of happiness.”
Think and Reflect
Think back on a challenging situation you’ve faced recently. How did you handle it, and in hindsight, what can you find to be grateful for in that experience?
Sources
- University of California, San Francisco: Gratitude Letter
- University of Idaho: The Gratitude Habit
- American Nurses Foundation: Gratitude Practice for Nurses
- University of Toronto: Four Ways to Practice Gratitude
- University of Wisconsin–Madison: Creating a Gratitude Practice
How does practicing gratitude impact mental and physical health according to research?
