By Sheldon Reid
While it’s not always easy, being grateful for the positives in life can have a profound impact on your mood, outlook, and overall well-being.
Gratitude involves showing appreciation for the things in life that are meaningful or valuable to you. Taking a moment to notice and acknowledge the things you’re grateful for each day can brighten your outlook, boost your mood, and help you feel more positive in the face of challenges.
While it’s easy to feel a rush of joy after winning the lottery or receiving a big promotion at work, gratitude extends to the smaller blessings in life that are often overlooked or taken for granted. Even the smallest moments, such as a brief chat with a friend, a kind gesture from a stranger, a cool breeze on a hot day, or a peaceful stroll in nature, are things that you can be thankful for.
Whatever your circumstances in life, you may find that consistently showing gratitude can be surprisingly difficult. Many of us get caught up in a negativity bias, where we linger on bad news and unpleasant experiences, yet allow moments of positivity to fade into the background.
Maybe you spend so much time dreading work on Monday that you don’t take time to fully appreciate the weekend. Or perhaps you’re so focused on your own verbal slip-up at a party that you don’t register a compliment from a friend. And if you have a mood disorder such as depression, being able to see any positives or express gratitude can seem impossible.
Fortunately, gratitude is like a muscle that you can build. With the right exercises and practice, you can find at least something small to appreciate in even the bleakest day. The idea of cultivating gratitude might sound cheesy, but research has shown that it can have very real benefits. With these tips, you can use gratitude to uplift your mood, find respite from negativity, foster stronger relationships, and even change the way you view yourself.
Benefits of Practicing Gratitude
A little gratitude can do wonders for your mood. When you practice gratitude, you shift your thoughts away from negative emotions and uncomfortable sensations. And because gratitude can boost your mood, perhaps it’s no surprise that it can also improve your overall mental health.
Approaching life with a more positive mindset can do more than just improve your mood. It can have cascading benefits in other areas of your life, such as:
- • Better sleep. Some research links increased gratitude with higher quality sleep and fewer sleep disturbances. This might be because expressing gratitude right before bed allows you to fall asleep with a more positive outlook.
- • Improved focus. Gratitude might make it easier for you to focus. If you begin to view the task in front of you — whether it’s schoolwork or job duties — in a more positive light, you spend less energy feeling stressed about it. You might even begin to view challenges, such as an upcoming exam, as opportunities rather than hurdles. This can improve your emotional resiliency.
- • Higher self-esteem. Viewing the world with a sense of gratitude can change the way you think about your own worth. For instance, imagine that a friend treats you to lunch. As you express your appreciation, you also begin to realize that your friend is spending time and resources on you because they value you. You then internalize the thought that you’re important to others.
- • Increased patience. The results of 2016 research seemed to indicate that people who regularly express gratitude are more patient. So, if you want to increase self-control and reduce impulsiveness, try practicing gratitude. Other research shows a potential connection between gratitude and other virtues, such as humility and wisdom.
Social benefits
Gratitude has the potential to enhance the quality of your relationships. Expressing your appreciation for a friend or family member shows them that you care and opens the door for more positive interactions in the future. For example, if you tell your friend that you appreciate them offering you a shoulder to lean on in tough times, your friend will recognize their importance and continue to be there for you. You may also feel compelled to reciprocate their acts of kindness.
Gratitude can have social benefits that extend beyond your relationships with loved ones. Research shows that being on the receiving end of gratitude can lead even acquaintances to be more helpful and generous. Try telling coworkers or neighbors how much you appreciate them. You could create a chain reaction of prosocial behavior that enhances your workplace or community.
Physical health benefits
Gratitude can also come with plenty of physical benefits as well. For example, as your gratefulness reduces your stress and brings you closer to loved ones, you may see a decrease in your blood pressure and levels of inflammation. This can give way to better overall cardiovascular health.
Research also shows that grateful people are more likely to engage in healthy behaviors, such as exercising regularly and following a healthy diet. This may be because they’re able reframe healthy lifestyle choices as opportunities rather than obstacles.
Tips on cultivating gratitude
Cultivating gratitude isn’t a complicated endeavor, but it does require effort and a commitment to change. The following exercises can help you take on a grateful outlook, especially if you’re dealing with roadblocks such as depression, stress, or envy.
Practice mindfulness
Remembering to slow down and savor little moments in your life can be a way to cultivate gratitude. Tap into your senses and let your mind linger on pleasant, everyday sensations. Focus on the taste of a ripe strawberry, for example, the feeling of the sun on your skin, or the gentle sound of background music. This can help ground you in the present, pulling you away from rumination and
worrying.
If you find yourself focusing on the same thing every day, try to home in on different aspects that you appreciate. For example, if you take a walk in the same stretch of the park every day, you might choose to focus on the pleasant sounds of nature one day and the sights the next day.
Keep a gratitude journal
There are many ways to create a gratitude journal. First, decide if you want to keep a physical journal that you write in or a digital list on your phone or computer. Then, consider how often you’ll update the journal. You can update the journal on a weekly basis, ending the week by jotting down three or four moments that you appreciated.
Many people find it beneficial to make a habit of writing down several things that you’re grateful for before bed. However, don’t journal so often that the practice begins to feel like a chore. Aim to be consistent and work on your journal at the same time each day or week.
The subjects you write about can include events, people, and general experiences. Try to go beyond just listing the most significant moments and accomplishments. Acknowledge the small but unexpected gifts, such as quick chats with friendly strangers, as well as the pleasant but routine moments, like a relaxing bike ride after work. If you have time, go into detail. What did the stranger say that lifted your mood? How did it feel to ride your bike and arrive safely home?
Conclusion
While these gratitude exercises can give your mood and outlook a welcome boost, it can take time for them to impact your mental health and overall well-being. Be patient and continue practicing gratitude. Turn the exercises into little rituals. In time, you may notice your stress levels drop, and relationships strengthen. Then, you’ll have even more reasons to be grateful.
