During turbulent times, building resiliency helps us weather the storm. One way to do this is to practice gratitude.
Psychologists define gratitude as a “positive emotional response that we perceive on giving or receiving benefit from someone.” In other words, it is appreciating the positives in our lives.
Of course, this isn’t always easy to do, especially during times of heightened stress. But, by actively integrating the practice of gratitude into your daily life, you may find yourself feeling calmer, stronger and healthier. Here’s why:
Gratitude is proven to improve mental and physical health.
In a 2003 study, researchers tested the effects of gratitude on mental health. For 10 weeks, participants noted down anything they were grateful for. Those who wrote about gratitude (vs. those who wrote about negative things) were more optimistic and felt better about their lives. They also exercised more, had better sleep and had fewer visits to physicians than those who focused on sources of aggravation. Another study showed that people who sent a letter of gratitude to someone who had never been properly thanked for his or her kindness almost immediately exhibited a substantial increase in happiness scores.
Gratitude also affects our bodies in positive ways. Studies have shown lower levels of cortisol, a stress hormone, in those who practiced gratitude. It has also been linked to increased activity in the hypothalamus, a key area in the brain that regulates the body’s internal balance
Gratitude blocks toxic emotions.
Being grateful makes it harder to feel resentful or envious. It’s almost impossible to be grateful and resentful for something at the same time. Plus, gratitude feels really good. Gratitude has been shown to activate our reward system, boosting levels of “feel good” hormones. And when something feels good, we want to keep doing it, creating a cycle of positive thinking.
Gratitude helps us focus us on what we have, not what we’ve lost.
Tough times often spark a renewed appreciation for what we have. Chances are that many of us no longer take for granted spending time in a park, a trip to the store or a night at the movies. While we miss the things we love, there’s also an opportunity to pay attention to the many good things in our lives. This could be more time with family, more meaningful connections with friends, a simpler daily schedule, hearing the birds chirp on quieter streets…the list goes on.
How to practice gratitude
It’s important to note that gratitude is not about being happy all the time. It’s about appreciating the good in your life. It is a skill that requires practice. Here are five tips to help build it into your daily life:
- Keep a gratitude journal where you write down things you’re thankful. Or, tack a list on your fridge.
- Every morning, think about three things you are grateful for. Focus on how these things make you feel.
- Think about someone in your life who helps you on a daily or weekly basis. How do they make you happier or more comfortable? Write it down, or even better, let them know.
- Next time you speak to a friend, tell them about your favourite part of the day or week, and why you’re grateful for it.
- Connect with someone to say how much you appreciate them or write a thank you email.
Gratitude will help us get through this.
Being grateful is a choice. By choosing to appreciate what and who are good in our lives, we grow stronger as individuals, and as a community. And this strength will help us get through this.
