2020 has been a challenging year. From the pandemic to the social unrest, the natural disasters and all the challenges and setbacks that have come our way this year. But even in the mist of the most challenging times in our lives we can still find things to be grateful every day.
The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible.
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
Let's take a look at some of the benefits of gratitude:
Makes us happier
There are multiple studies that have found a direct correlation between gratitude, happiness and well being. As I go over all the benefits of gratitude this connection will start to become more and more clear.
Increases self-steem
Practicing gratitude reduces comparison, so instead of becoming resentful for what others have that we don't, people who practice gratitude focus on the blessings we have and appreciate more their own accomplishments.
Gives us hope and makes us more optimistic
Gratitude helps us refocus on what they have instead of what we lack. When we practice gratitude on a regular basis we start to change our perspective on things and situations and we start to focus more on the positive aspects rather than the negative.
Helps develop an abundance mindset
A scarcity mindset is the belief that there will never be enough, resulting in feelings of fear, stress, and anxiety. On the other hand, an abundance mindset flows out of a deep inner sense of personal worth and security. It's grounded in the belief that there is more than enough for everyone. When we practice gratitude we are focused on the blessings we have and we tend to compare ourselves less with others. The more blessings we see, the more we believe there are enough for everyone.
Improves our relationships
Showing our gratitude to loved ones is a great way to make them feel good, make us feel good, and make the relationship better in general! It's a vicious circle, a good one!
I read ones a story of a couple who were struggling in their marriage. The husband decided to start a journal and every day write down he was grateful for about his wife. A year went by, and he gave the journal to his wife as a birthday gift. Not only the wife believed it was the best gift he ever gave her but this practice became a gift for him, as he started to be more mindful about all the things his wife was doing for him and their family, all her strengths and virtues, he started to look at his wife from a different perspective and falling in love with her all over again.
Enhances empathy
A study was conducted by the University of Kentucky on this topic. On this study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
Reduces materialism
Those who are the most grateful also tend to be less materialistic, likely because people who appreciate what they already have are less likely to fixate on obtaining more and those who are grateful and less materialistic enjoy greater life satisfaction.
Helps us find meaning in what we do
Gratitude is one factor that can help people find meaning in their job. Those who find meaning and purpose in their work are often more effective and more fulfilled throughout their career.
Can improve our physical health
There have been multiple studies conducted on the impact gratitude has to our physical heath. Some benefits include but are not limited to:
- Reduced blood pressure
- Improved sleep
- And also shorter recovery time
Ways to cultivate gratitude
Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier, or thinking they can't feel satisfied until every physical and material need is met. In other words, gratitude helps us focus on what we have vs what we don't. Here a a few ways to practice gratitude:
Write down the things you are grateful for. I like to do this as part of my morning routine and I focus on things that happened on the last 24 hours. Most of the times are small things, like having a good time playing with my kids, enjoying a cup of coffee or a good book, etc.
Keep a Gratitude Journal. Establish a daily practice in which you remind yourself of the gifts, blessings and good things you enjoy. Recalling moments of gratitude associated with ordinary events, your personal attributes, or valued people in your life.
Share Your Gratitude with Others. Research has found that expressing gratitude can strengthen relationships. So the next time your partner, friend or family member does something you appreciate, be sure to let them know. A great way to do this is to write a thank you note to someone.
Practice gratitude rituals. Here are some examples:
Say grace before a meal. The dinner table is a great place to reflect and reinforce our feelings of gratitude and to share those with our love ones.
Try a new experience with the family and look for teachable moments, such as volunteering at a food bank or handing out gifts at a children’s hospital. Sometimes, the best way to appreciate all of the good in our own world is to take a moment to witness the situations of those who are not as fortunate as we are.
When you find yourself complaining about something or thinking negatively, stop for 2 minutes and reflect on the things you are grateful about that moment.
Make it a habit to compliment someone every day. I don't think is needed to say that it needs to be authentic. Force yourself to find someone to complement for something they've done or something you admire about them. The more you practice this the more easily it will become to find things to compliment other for.
Create gratitude affirmations and make sure you share them with others.
Create a gratitude journal for someone you love. Just like on the story I shared, start writing down one thing you are grateful for that person every day. Whether you decide to share them with the other person or not is up to you, but as you become consistent on doing this you'll find yourself showing your appreciation more and more often with words but most important with your actions.
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