Have you ever reflected on your life and felt fortunate? That’s gratitude – and research says it does you good
CREDIT: This is an edited version of an article that originally appeared on Psych Central
On occasions, gratitude comes effortlessly. Yet, there are instances when it becomes challenging to summon, particularly during periods of stress, fatigue, or burnout.
The inclination to place greater significance on negative thoughts and experiences, a phenomenon termed negativity bias, can occasionally impede the natural flow of gratitude.
However, gratitude is an acquirable skill, honed through consistent practice. The rationale behind this endeavour is well-founded—repeated research affirms that experiencing gratitude significantly enhances mental well-being and overall quality of life.
Steps to Cultivate Gratitude
Regardless of age, you can nurture gratitude using techniques to access joy and express appreciation. This practice contributes to heightened optimism, improved focus, and a greater willingness to seek support. The ensuing steps, requiring only a few minutes daily, yield substantial improvements in your sense of gratitude.
Develop an Awareness of Grateful Moments
This uncomplicated mindfulness practice directs your attention towards instances of gratitude. When you feel thankful for a person or circumstance, take a moment to pause and immerse yourself in that sentiment, even if only for a few breaths.
In a 2021 study involving 133 mindfulness practitioners in China, this practice yielded significantly elevated life satisfaction.
Engage in Reflections on Gratitude
Recording your thoughts at day’s end helps accentuate positive encounters and acknowledge that situations are often more favourable than perceived.
In the original 2003 study by Emmons on the relationship between gratitude practices and overall well-being, participants who compiled weekly lists of things they were grateful for displayed a more optimistic perspective and fewer physical stress symptoms.
A 2019 study involving 1,337 participants indicated that maintaining a daily gratitude list for two weeks led to:
Increased positive emotions
Heightened subjective happiness
Enhanced life satisfaction
Diminished negative emotions
Reduced symptoms of depression
Evidently, dedicating some daily time to recognising your sources of gratitude significantly amplifies your capacity for gratitude over the long term.
Employ Mental Subtraction
Mental subtraction serves as a thought experiment that magnifies and nurtures gratitude. When a positive event occurs, contemplate how it would feel if the event never transpired or if a less favourable outcome unfolded instead.
Findings from a 2008 study demonstrate how mental subtraction heightens mood, a phenomenon termed the “George Bailey effect” after the protagonist of the 1946 film “It’s A Wonderful Life.” Similar to the movie’s premise, where Bailey grows grateful for his life after glimpsing a reality devoid of his presence, this practice cultivates gratitude.
Ways to Convey Gratitude
Expressing gratitude to individuals in your life or a higher power augments well-being. To cultivate heightened gratitude, consider integrating these practices:
Compose Gratitude Letters
Compose heartfelt expressions of gratitude for loved ones, places, events, or objects. Address them directly, conveying your sentiments. While sending the letter is optional, you may choose to mail or hand-deliver these notes to individuals who have positively impacted your life, even if it was years ago.
Engage in Gratitude Prayers
Numerous spiritual traditions incorporate gratitude into prayers or chants, extending appreciation to a higher power. Research from 2021 indicates that these practices enhance feelings of gratitude and well-being. If you’re not religious, consider connecting with something greater than yourself, such as nature. Seek ways to honour this connection through song, poetry, or reflective silence.
Establish Gratitude Rituals
Several studies on gratitude have employed writing prompts over days and weeks to ascertain whether consistent gratitude journaling improves mood. A study conducted in Porto Alegre, Brazil, used a prompt initially tested by Emmons and McCullough, yielding reduced depression symptoms and heightened life satisfaction.
Incorporating this prompt into your routine entails dedicating a few minutes each night before sleep to contemplate and document your thoughts on these statements:
In our lives, both big and small, numerous things warrant gratitude.
Reflect on the past day and note five things for which you’re grateful.
Benefits of Practicing Gratitude
Research suggests that gratitude enriches overall well-being across various dimensions, from mood to achieving personal goals.
Enhances Joy
Research by Brené Brown at the University of Houston Graduate School of Social Work highlights a strong connection between joy and the practice of gratitude. Data indicates that joyful individuals regularly engage in gratitude exercises. A 2017 study further demonstrates that dispositional gratitude, the tendency to appreciate life’s positives, correlates with heightened joy. As gratitude grows, so does your sense of joy.
Elevates Life Satisfaction
In a 2018 clinical trial spanning two weeks, participants who consistently journaled about their sources of gratitude reported:
Increased life satisfaction
Enhanced subjective happiness
Reduced low mood and symptoms of depression
A 2019 study involving women with breast cancer yielded positive outcomes from daily gratitude listing over two weeks, including increased support, more effective coping strategies, and improved mental and emotional well-being.
Enhances Focus
A 2016 study reveals that regular gratitude practice heightens energy levels, alertness, and focus. Among 110 college students, those who received daily gratitude reminders reported improved concentration during classes, especially when grappling with challenging material.
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