Practicing Gratitude
November seems like an excellent time to remind our readers about the benefits of practicing gratitude. Research on gratitude shows that it is a powerful habit for health and well-being. Gratitude decreases depression, anxiety, and stress. It improves sleep and positively impacts biomarkers associated with the risk for heart disease. Evidence suggests that practicing gratitude is also good for relationships; expressing gratitude releases oxytocin (the “love hormone”), which builds connection, and enhances relationship satisfaction. Gratitude, too, is associated with decreased work stress and burnout for health professionals.
Sold on the benefits of gratitude? The next step is to make practicing gratitude a daily habit. Here are some tips:
- Start by thinking about gratitude at least once each day. Tap into gratitude while you’re completing a routine daily activity: brushing your teeth, for example, or doing dishes or walking the dog. These mindless activities can be the perfect way to make reflecting on gratitude a habit.
- Write it down. Keeping a gratitude journal is the most-studied gratitude intervention. Find an extra notebook and keep it in a place where you’ll see it every day. Rather than jotting down items as if you’re writing a grocery list, take a few moments to describe what exactly boosted your mood earlier in the day or a specific reason you feel grateful to a coworker or friend. If keeping a journal feels too much like a chore, there are many smartphone apps designed for this purpose, too.
- Make gratitude a family affair. Consider posting a whiteboard in the kitchen specifically to highlight reflections of gratitude. Ask family members to share what they’re thankful for during shared meals.
- Don’t keep gratitude to yourself. To experience the full benefits of gratitude on interpersonal relationships, tell the people in your life why you’re grateful for them. Notice the small things people do, and show your appreciation with a few words, a note, or a hug. Gratitude is contagious. By sharing your appreciation and gratitude in your home, workplace, and neighborhood, you can do your part to a cultivate a more positive and uplifting atmosphere in the different spheres of your life.
Resources on gratitude:
Thanks! A Strengths-Based Gratitude Curriculum for Tweens and Teens