What is Gratitude?
Photo by Andreina Diaz
Jack Kornfield defines gratitude as,“The gracious acknowledgement of all that sustains us.” The act of counting one's blessings involves the conscious choice of recognizing and acknowledging the goodness in life. It is important not to confuse a gratitude practice with toxic positivity. Angeles Arrien addresses this in her book “Living in Gratitude- A Journey that will Change Your Life,” defining gratitude as, “The ability to look first at what is good and working in our lives without minimizing or denying the hardships or challenges that are also present.” Gratitude is also the recognition that we would not be who we are and where we are without the contributions of others. Gratitude does not depend on your life circumstances such as health, wealth, or beauty. Even when you are suffering, annoyed, frustrated, or angry, it is still possible to find something to be grateful for. Robert Emmons, PhD. says, gratitude is, “A shift in consciousness from what we are lacking to the abundance that surrounds us.”
Some benefits of cultivating an attitude of gratitude:
The release of the “feel-good” hormones- dopamine, serotonin, and oxytocin
Increased happiness and positivity
Improved Mood
Decreased depression
Decreases stress and anxiety
Decreased aches and pains
Increased Social Support
Reduced cortisol levels leading to higher immunity, lower disease rates, and longevity
Improved sleep
Increased frequency in exercise
Feeling more peaceful, less reactive, and more resilient
“A psychological immune system” that can cushion us when we face challenges and tragedy
Increased feelings of connectedness, improved relationships, altruism.
Feeling more loving, more forgiving, and closer to God.
With consistent practice, the brain begins to look for more things to be grateful for.
Some ways in which we can strengthen our gratitude muscle:
Keep a Gratitude Journal-Many studies show that keeping a gratitude journal contributes to all of the benefits stated above. Choose a time each day to reflect on what you are grateful for.
Write a Gratitude Letter- Write a letter of gratitude to a person who has made a positive difference in your life.
Offer Gratitude to Someone who provides a service to you- Sincerely express your thanks to the barista, the cashier, your healthcare provider, the restaurant server, the UPS and USPS workers.
Write thank you notes! It is just as beneficial to the writer of the note as it is to the receiver and maybe even more so.
What went well today? Spend 5 minutes at the end of your day to write down three things that went well
Get Support- If you are having a hard time, ask for help remembering positive events in your life, look at photos, or read old gratitude journals. Have a gratitude buddy who you can share with and who can support you when you need it.
Gratitude is a simple practice we can do more of to better our health and wellbeing and truly make the world a more positive place from the inside out.