Gratitude is one of the three essential boosters I recommend to people who are trying to improve their mental health and wellness. In this article, I’ll share information about what gratitude is, the benefits of gratitude, and some ways to practice gratitude.
What is Gratitude
According to researcher Dr. Robert Emmons, gratitude has two parts:
First, gratitude is an affirmation of goodness. We recognize and acknowledge goodness that we can see, feel, and experience within and around us.
Second, gratitude comes from a source outside of us and as Dr. Emmons points out “involves a humble dependence on others.” We recognize that goodness stems from others and, if you are a believer, also from a higher power.
What are the Benefits of Gratitude and How it Can Improve Your Mental Health and Wellness
Dr. Emmons’ research led to findings that gratitude allows us to:
- Focus on the present
- Magnify positive emotions
- Block negative, toxic emotions
- Reduce the impact of stress
- Think more highly of ourselves
These impacts of gratitude can affect our physical, psychological, and social well-being in various ways:
Physical Benefits of Gratitude
- Stronger immune systems
- Less bothered by aches and pains
- Lower blood pressure
- Exercise more and take better care of their health
- Sleep longer and feel more refreshed upon waking
Psychological Benefits of Gratitude
- Higher levels of positive emotions
- More alert, alive, and awake
- More joy and pleasure
- More optimism and happiness
Social Benefits of Gratitude
- More helpful, generous, and compassionate
- More forgiving
- More outgoing
- Feel less lonely and isolated.
How to Practice Gratitude
There are several ways to practice gratitude. Here are just a few:
Keep a gratitude journal
Write down one (or more) things, gifts, people, experiences, etc. you are grateful for each day. This practice helps you re-focus onto more positive aspects of your life while also documenting evidence that life is good which you can review during more challenging times. You might pair this with another activity you do, such as a morning or bedtime routine, or even set an alarm to remind you to write in your journal.
Take a gratitude pause
Taking a few moments out of your day to focus on what you are grateful for can help shift your focus instantly. One way to do this that you’ve likely heard of (or even practice already) is giving thanks before you eat a meal. Think of other things you already do during your day where it might be a natural way to give thanks.
Watch your language
The language you use is an indicator of your thoughts and feelings. In turn, changing your language can also affect how you feel and what you think. Pay attention to the words you say. Change your language to reflect more of the gratitude you do or wish to feel.
Act as if you are grateful
Notice how you or others act when expressing gratitude. What words and actions are employed? Sometimes getting to gratitude means going through the motions, which in turn can trigger feelings of gratitude. A couple ideas are to say “thank you” and smile.
Write a gratitude letter
Think of someone who did something for you for which you are extremely grateful. This could be a relative, friend, teacher, or colleague. Write a letter to them expressing how their actions impacted you. You may send the letter or read the letter to them in person, over the phone, or via video chat.
Gratitude is a practice I love to teach to the people I work with. Want to learn more about gratitude and how to practice it? Check out our wellness services.
Read about the other two self-care boosters I recommend: mindfulness and self-compassion.
Photo: Photo by Khadeeja Yasser on Unsplash
