This post was written by Jeri Forrest MSSA, LCSW, Parkview Employee Assistance Specialist.
Gratitude is being thankful, showing appreciation and a return kindness and warmth. It also involves recognizing the value of experiences and relationships, independent of monetary worth. Gratitude can happen spontaneously in the moment, but we can also consciously cultivate it.
Walking the walk
Examples of showing gratitude include:
- Saying “Thank you” to someone who has helped you.
- Savoring a moment, such as the warmth of the sun shining on you or a sip of coffee. Tuning into your senses and how you’re feeling.
- Finding simple pleasure in laughter or music.
- Practicing mindfulness.
- Paying it forward.
- Reflecting on the things you do have such as necessities like a home, food or your health, instead of what you don’t have.
What gratitude isn’t
It’s important to distinguish that gratitude is not about asserting that everything is great when it’s not. Gratitude is not just gritting your teeth and saying things are fine when they aren’t. It is healthy to acknowledge feelings or experiences when things are not good. At times, loved ones or even self-help literature suggest people should assert they are happy even when they aren’t. This false optimism not only doesn’t help but can make a person feel more miserable.
What does practicing gratitude do?
There are endless benefits to practicing gratitude, one of which is the ability to see the world in a more positive light. Gratitude profoundly impacts the brain in areas associated with reward and pleasure. When we express gratitude, regions such as the ventral tegmental area (VTA) and the prefrontal cortex become active. This activation then releases dopamine and serotonin, which promote feelings of happiness and contentment. Regularly practicing gratitude can enhance these feelings, contributing to a more positive emotional state over time.
Practicing gratitude is also beneficial to our mental and physical health and overall well-being.
Mental health benefits include:
- Improved self-esteem
- Decreased stress and release of cortisol
- Lowered anxiety and depression
- Higher levels of optimism
- Greater life satisfaction
- Stronger relationships and connections with others
- Increased resilience
- Boosted motivation and performance
- Emotional regulation
Physical benefits include:
- Improved sleep
- Increased energy
- Improved nutrition
- Improved immunity
- Lowers blood pressure
- Assists with neuroplasticity, the brain's ability to reorganize itself by forming new neural connections
- Research suggests that a person who practices gratitude is more likely to engage in other healthy habits such as exercise or follow their doctor’s recommendations
How do we cultivate gratitude?
The beauty of cultivating gratitude is that you can do it any time to build the skill/habit. Take a few moments at certain points in the day or throughout the day to think about what you are grateful for at that moment. Start by reflecting each day on the things you’re grateful for. You can write them down or share them with others.
Here are some ideas to get you going:
- Keep a gratitude journal and jot down three things you’re grateful for each day. You can even do this with someone else to spread positive feelings and/or increase the bond with that person.
- Express your thanks regularly. Say “Thank you” to others for both big and small acts of kindness. Send a gratitude card or email to someone who has made a difference in your life.
- Practice mindfulness. Spend a few minutes each day focused on your breathing and the simple pleasures around you such as nature, food, music, art. Be fully present in the moment by noticing what you see, smell, taste, hear and feel.
- Create gratitude rituals such as prayer, meditation or a mantra.
- Reframe experiences: Looking at something in your life through a more neutral or positive lens can be helpful for your outlook on it.
- Compare current situations to negative experiences in the past. This allows you to see how your strengths helped carry you through those events and helps you focus on the things you can be grateful for in this moment.
Final thoughts
Gratitude is not just about pretending to be okay. It’s about noticing the things in life that feel good to us. It can be an anchor in our day. Additionally, gratitude has profound effects on our overall well-being, including our brain, body and mental health. Regularly practicing gratitude can lead to lasting changes in how we perceive and interact with the world around us. I want to thank you for taking these moments to read more about gratitude. Life can be busy, but you chose to read this article, and I appreciate that and these moments with you!
If you are an employer looking for mental health resources for your workforce, the Parkview Employee Assistance Program offers confidential counseling services to your employees and members of their household. Contact [email protected] or call 260-373-9017 to learn more. If Parkview Employee Assistance Program services are available to you, call 260-266-8060 or toll-free 800-721-8809 to schedule your no-cost counseling session.
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