Despite the fact that it’s not always simple, having gratitude for life’s blessings can significantly improve your attitude, mood, and general well-being. Here’s how to feel more thankful.
What is gratitude?
Expressing gratitude entails being appreciative of the things in your life that provide significance or value for you. You may improve your attitude, elevate your mood, and feel more upbeat in the face of difficulties by taking a moment each day to recognize and express your gratitude for the things you have in your life.
Gratitude extends to the minor advantages in life that are frequently disregarded or taken for granted, even though it’s easy to experience exhilaration following a significant work promotion or lotto victory. You have reasons to be grateful for even the tiniest things in life, like a pleasant conversation with a friend, a thoughtful act from a stranger, a refreshing wind on a hot day, or a tranquil stroll in the park.
No matter what your situation in life is, you could discover that it’s quite hard to be grateful all the time. A lot of us are prone to negativity bias, which causes us to focus mostly on negative events and news while ignoring happy ones.
Maybe you don’t take the time to truly enjoy the weekend because you dread going to work on Monday. Or maybe you’re too preoccupied with correcting your own linguistic gaffe at a party to notice friendly praise. It can often seem tough to show thanks or find any positives if you suffer from a mood disorder like depression.
Benefits of practicing gratitude
Practicing thankfulness can lift your spirits tremendously. Gratitude practice helps you to change your focus from unpleasant feelings and experiences. Rather, you start concentrating on positive aspects that you might have missed.
For example, instead of dwelling on the unfortunate circumstance of a flat tire, you think about how your work has enabled you to finance repairs. Alternatively, you turn your thoughts to how lucky you are to have close friends who will take you home in their car.
Serotonin and dopamine, neurotransmitters linked to pleasure and happiness, are released in the brain when one thinks in this way. Gratitude acknowledgement also lowers stress hormones. A decrease in anxiety and an uptick in mood are the immediate outcomes. Regular thankfulness practice has the potential to modify your brain in the long run, making you more likely to experience appreciation in the future.
Considering that thankfulness elevates your mood, it should come as no surprise that it enhances your mental well-being in general. You might see a reduction in anxiety and depressive symptoms as you cultivate thankfulness. Although thankfulness on its own might not be a panacea for mental health problems, it can be a component of a more comprehensive therapeutic strategy.
Having a more optimistic outlook on life has benefits beyond elevating your mood. It may have ripple effects in different spheres of your life, like:
Improved sleep. A higher level of thankfulness has been associated in several studies with better sleep and fewer sleep disruptions. This may be the case since giving thanks right before bed helps you sleep with a happier attitude.
Sharper focus. You may find it simpler to concentrate if you are grateful. You will expend less energy worrying about the task at hand if you start to see it more positively, whether it’s schoolwork or work-related responsibilities. You may even start to see obstacles—like an impending exam—as chances rather than roadblocks. You’ll be more emotionally resilient as a result.
Increased self-worth. Thinking gratefully about the world can alter your perspective on your own value. Let’s say a friend buys you lunch. As you show your gratitude, you start to understand that your buddy is investing time and energy in you because they think highly of you. The idea that you matter to other people then becomes ingrained in you.
More patience. Those who express thanks on a daily basis appear to be more patient. Try cultivating thankfulness as a way to lessen impulsivity and boost self-control. Additional studies suggest a possible link between thankfulness and other qualities like knowledge and humility.
Social benefits
Experiencing gratitude can improve the quality of your relationships. Giving a friend or family member your gratitude demonstrates your concern for them and creates the possibility of future interactions that will be more pleasant. Telling your friend that you value their support during difficult times, for instance, will make them realize how important they are to you and encourage them to stay by your side. It’s possible that you’ll feel driven to return their kindness.
Beyond only improving your connections with family and friends, gratitude can have positive social effects. Empathy has been shown to encourage generosity and helpfulness in even acquaintances, according to research. Try expressing your gratitude to your neighbors or coworkers. You might start a domino effect of prosocial conduct that benefits your community or place of employment.
Advantages for physical health
There are other health advantages to gratitude as well. For instance, you may experience a drop in blood pressure and inflammation since being thankful lowers stress and strengthens relationships with loved ones. An improvement in general cardiovascular health may result from this.
Additionally, studies reveal that those who are appreciative are more likely to practice healthy habits like frequent exercise and a balanced diet. This might be the result of their ability to reframe healthy lifestyle choices as advantages over disadvantages.
Challenges in expressing gratitude
Gratitude seems to come easily to certain individuals. It’s possible that you already have an attitude of gratitude that inspires you to seek out and treasure life’s positive aspects. However, some personality types and mental health issues might function as obstacles to the ability to recognize and show thankfulness.
A few things that could increase your negative bias:
Materialism. If you’re materialistic, you think that accumulating more stuff will make you happier in the long run. Perhaps you think that in order to maintain a certain social standing or impress your friends, you must have the newest technology. Or maybe you believe that owning a fancy automobile and a big house will make you happy. You’re constantly searching for new things to call your own instead of being appreciative of what you already have.
Cynicism. Cynicism is the tendency to think that individuals solely have their own interests in mind. You can think that someone only offered you a gift in exchange for a favor. It is difficult to be thankful for other people when one has this mentality.
Jealousy. If you’re the kind of person who gets upset when your friend gets into more serious relationships or is promoted at work and you think you should be the one getting the promotion, it’s because you want their qualities or things. It’s easy to let envy consume you to the point where you lose sight of your own good fortune.
Selfishness. Narcissistic individuals frequently exhibit self-centeredness and an overwhelming demand for recognition. An entitlement mentality is another characteristic of narcissists. They expect superior treatment, so they tend to miss presents and good fortune.
Stress. It can be difficult to recognize the benefits around you due to the normal stresses of daily life. Even though you might wish to express gratitude for your location of residence, you can’t help but worry about having high bills.
Depression. Suffering from depression is not as simple as it seems. It may include a profound sense of helplessness and despair that leaves you feeling worn out, alone, and empty. You may see it as a curtain that hides all that is good in your life.
You may come to take things for granted due to things like consumerism and jealousy. However, you can avoid comparing your life to other people’s lives if you can recognize the positive aspects of your own life, such as having a roof over your head, dependable friends, or good health.
It’s difficult to find positivity when you’re anxious or depressed. But even on the darkest days, there’s typically something to be thankful for if you search hard enough. Look for little pleasures in life, such as the aroma of freshly prepared food, spending time with a pet, or hearing a nice song on the radio. Finding even the smallest pockets of optimism can have a significant impact on your day.
Advice for developing gratitude
Although it’s not hard to cultivate thankfulness, it does take work and a willingness to change. The following practices can assist you in adopting an attitude of gratitude, particularly if you’re overcoming obstacles like jealousy, tension, or sadness.
Engage in mindfulness exercises.
Practicing slowing down and appreciating the small things in life might help you develop gratitude. Engage your senses and allow your thoughts to drift to pleasant, commonplace experiences. For example, concentrate on the flavor of a ripe strawberry, the warmth of the sun on your skin, or the soft sound of background music. By keeping you anchored in the here and now, this can help you avoid worrying and daydreaming.
If you discover that you are concentrating on the same thing every day, try concentrating on other elements that you value. If you walk in the same area of the park every day, for instance, you might decide to concentrate on the sights one day and the soothing sounds of nature the next.
Utilizing more structured meditation techniques is another way to access mindfulness.
Maintain a gratitude journal
A thankfulness diary can be made in a variety of ways. First, choose between maintaining a digital list on your computer or phone or a physical diary that you write in. Next, decide how frequently you will journal updates. Weekly entries are allowed, and at the conclusion of each week, you can record three or four moments that you were grateful for.
Before going to bed, many people find it helpful to develop the habit of writing down numerous things for which they are thankful. But avoid journaling so frequently that it starts to feel like a chore. Try to be regular and dedicate the same amount of time each day or week to writing in your journal.
You can write on a variety of topics, such as people, events, and general experiences. Strive to do more than merely enumerate your greatest achievements and moments. Recall the little but meaningful gifts in life, like passing conversations with amiable strangers, and the ordinary but enjoyable times, like taking a leisurely bike ride after work. Give further details if you have the time. What was said by the stranger that made you feel better? What was the ride like?
The following suggestions can assist you in starting your journal:
- Which nice feelings did you have today?
- Were there any instances that lifted your spirits or made you laugh or smile?
- Why and with whom did you enjoy spending time?
- Follow a guide of the secrets of positive people.
Examine and reframe past life events
Most of us may think back on regrettable former experiences. Anything from not studying for a crucial exam to snapping at a close friend could be the cause. Or perhaps you lament a bad financial choice or a lost dating opportunity. Even though these situations might have caused you to feel ashamed, disappointed, or even heartbroken, you most certainly gained some insight from them.
What role did they play in your development? Did they increase your level of caution, assertiveness, or empathy? You can develop greater thankfulness by learning from the difficult things that happen in life. You might even think about doing this in addition to the journaling exercise. Make a note of your previous disasters and the lessons you took away from them.
Although these thankfulness exercises can improve your attitude and mood, it may take some time for them to have a lasting effect on your mental health and general wellbeing. Remain patient and keep your thankfulness practice going. Make the exercises into brief ceremonies. You might experience a decrease in stress and a strengthening of your connections over time. You’ll then have even more causes for gratitude.
