Thanksgiving is around the corner, which means gratitude is stepping back into the spotlight. But it deserves way more than a seasonal cameo. Gratitude is a powerful tool that boasts a slew of benefits for your physical and mental health. In this blog post, you’ll learn why gratitude matters and simple practices to weave it into your routine.
What is Gratitude?
Gratitude is much more than a fleeting emotion. It’s a way of being that can transform your health and well-being.
Gratitude is the habit of looking for the good in your life. It sounds simple, but it’s incredibly powerful. Here’s why...
Gratitude pushes back on the negativity bias - the tendency to focus on what’s wrong vs what’s right. This pattern is hard-wired into our biology.
The good news? Gratitude can help shift it. Practicing gratitude regularly trains your mind to count your blessings, be present, and look on the bright side. And this can have far-reaching effects on your life - on your happiness, relationships, and even your physical health.
The Benefits of Gratitude
It’s no secret that having a positive mindset can make a big difference in how you feel.
Gratitude is a simple way to steer your mind towards positivity. It shifts your focus from what’s lacking to what’s good right now, and this can impact your habitual thoughts and feelings.
And, gratitude doesn’t just support your mental health - it can have a big impact on your physical health too.
When you feel happier, calmer, and less stressed, your body responds accordingly.
Below are a few ways gratitude can support your well-being...
- Reduces stress: Gratitude trains you to focus on the good. This can increase positive emotions and help you be more resilient to stress. When you look for what’s going well, it’s easier to not sweat the small stuff.
- Boosts mood: People who have an attitude of gratitude tend to be happier and more satisfied with their lives. It triggers the release of mood-boosting chemicals like serotonin and dopamine and helps ease depression and anxiety.
- Strengthens relationships: Expressing your appreciation can help you connect more deeply with others. This can improve your communication and enhance your relationships. A heartfelt “thank you” can be incredibly powerful.
- Encourages present-moment awareness: Being grateful helps you stay in the present moment. It trains you to relish and appreciate each experience as it comes - instead of fixating on the past.
- Calms nervous system: Gratitude is shown to increase heart rate variability - a marker of your parasympathetic nervous system (aka ‘rest and digest’ response), which helps your body and mind relax.
- Reduces blood pressure: Gratitude’s stress-busting nature may benefit your heart, too. Research shows keeping a gratitude journal can help lower your blood pressure.
- Improves sleep: Gratitude may also help you rest easier. Studies show people who practice gratitude tend to fall asleep faster, stay asleep longer, and have better quality sleep.
- Lowers inflammation: Gratitude may help calm inflammation, too. Some studies show gratitude practices may help reduce inflammatory markers.
- Enhances longevity: Some research suggests gratitude may even lengthen your lifespan.
Gratitude Practices
Gratitude Journaling
Keeping a gratitude journal is a simple way to make appreciation a habit. Simply jot down 3 things you’re grateful for each day. First thing in the morning and right before bed are ideal, but squeeze it in whenever you can! If every day isn’t doable, try doing a weekly round-up.
Gratitude Meditation
Gratitude meditation is simply taking time to reflect on things you’re grateful for, whether it’s a sunny day, a delicious meal, or a friend’s kindness. This can be done while you’re quietly sitting, brewing your morning coffee, or even driving to work.
Express Appreciation
Expressing appreciation for others can cultivate an attitude of gratitude and strengthen your relationships, too. So when someone does something kind, take time to thank them. You can do this verbally, shoot a quick text, or send handwritten thank you cards.
Gratitude Jar
Another way to give thanks is to keep a gratitude jar. Each day, write on a slip of paper one thing you’re grateful for and why. Add it to a jar as a reminder of all the good in your life. Once full, go back and reflect on all your blessings. Then empty the jar and start over again!
Gratitude Breathwork
Blend breathwork and gratitude for a double dose of stress relief. While taking some slow deep breaths, focus on appreciation. It can be for a loved one, a pet, a favorite place, or anything else that comes to mind. Breathe deep and soak in that appreciation. The Heart Math’s quick coherence technique can help you guide you through this.
Gratitude for Meals
Before you dig in, take a moment to bless your food. Appreciate everything it took to get it on your plate - the plants, animals, and people involved. This encourages you to appreciate the little things in life, but it also helps you enter a calm parasympathetic state, which enhances digestion.
Gratitude Walks
Gratitude walks blend the benefits of mindfulness, gratitude, and movement and can be done solo, or with a buddy. As you walk, set an intention to look for things you’re grateful for. It can be for things you see on your walk, like a beautiful flower, events from the day, or people in your life. Let that appreciation wash over you as you walk.
Making Gratitude a Habit
Experiment: Not all gratitude practices resonate with everyone. Some people love gratitude journaling, while other prefer giving thanks at meals. Test different practices out until you find ones that feel right for you.
Be consistent: Like all healthy habits, gratitude is most powerful when done consistently. So once you pick a practice, stick with it, even if it’s just a few minutes a day.
Set reminders: Consider placing sticky notes on your bathroom mirror, next to your desk, or on your fridge as a gentle nudge to look for the good. Or set alarms on your phone to ping at set times to remind yourself to give thanks.
Try habit stacking: Try stacking gratitude on top of habits you already have. Whether it’s sipping your morning tea, brushing your teeth, or driving home from work, look for small moments to count your blessings.