What is gratitude? And how do you practice gratitude? It’s certainly a buzzword, and it’s also a great marketing term for selling journals. By simple definition, gratitude is:
the quality of being thankful; readiness to show appreciation for and to return kindness.
Oxford Languages
But for many people, gratitude is a practice. And a lifestyle. It’s a chunk out of their day that deserves a few minutes of priority. And, as we’ll find out in a bit, it’s a practice that offers some amazing repercussions.
What gratitude means to me
On a personal level, gratitude is a mindset that I try to maintain. It keeps me grounded, and humbled. It’s a reminder to focus on the blessings, not the battles.
I have so much to be thankful for: a husband I’m in love with, two kids that bring me total joy, and a house to call our own. I’ve removed toxicity and connected with people who support me. I have a working mind and body that can do amazing things.
But it wasn’t always that way. I’ve had low points, too – really low, as have we all. Jump back ten years and everything in that last paragraph disappears.
And isn’t it funny how easily we forget what the other side is like – no matter which side we’re currently on?
I think gratitude cuts through that smokescreen. It’s seeing yourself and your blessings outside of the confines of your current situation. For me, it keeps me thankful, and grounded.
What are the benefits of gratitude practice?
Some amazing studies have been done on gratitude, which allows scientists to quantify its effectiveness.
Physical benefits
A study published in Applied Psychology: Health and Well-Being found that participants had longer and higher-quality sleep after writing in a gratitude journal for 15 minutes before bed.
Psychological benefits
Research done by researcher Robert Emmons tied gratefulness to reduced depression and increased happiness. By focusing on positive thinking, we can reduce toxic emotions which contribute to depression.
Other studies have found that gratitude reduces stress, improves self-esteem, fosters resilience, and can help to overcome trauma.
Social benefits
A study by the University of Kentucky found that people who ranked higher on gratitude scales experienced more empathy and sensitivity to others, and a decreased desire to seek revenge.
And showing gratitude is shown to help strengthen new relationships. Just saying “thank you” to a new acquaintance makes them more likely to continue the relationship, according to a study published in Emotion.
“Ever wish there were a magic pill you could take to boost your energy levels, improve your mood, help you sleep better, increase your kindness and even help you make more money? Unfortunately, no such pill exists, but there is a way you can reap these benefits — without a visit to the doctor’s office.”
Dr. Amit Sood, M.D.
How to actually practice gratitude
All of these things are great to know, but useless if not put into regular practice. So here are a few suggestions on starting and sticking to a gratitude plan.
- Start a journal. I highly suggest buying yourself a new, fresh notebook and keep it by your bed. Pro tip: spritz the pages with calming perfume before using it or hold it over an oil diffuser to add a happy scent to your practice.
- Pray or meditate. If journaling isn’t your thing, you can still practice gratitude through prayer or meditation. As you do, focus on the positive things in your life. Pro tip: designate a decent chunk of alone time for this; don’t rush it.
- Show others gratitude. A great way to practice gratitude is by showing it to others. Who has made a positive impact on your life?Call them up and thank them for it. Or write them a note, or find them online and write them a message. Pro tip: share how their impact still affects you today.
- Set alarms on your phone. This step is essential for me to start a new habit. Set the alarm for a time of day that’s usually open, or 15 minutes before your target bedtime. Pro tip: pick a happy-sounding ringtone and add a label with a gratitude prompt.
Additional Information
To have fun with your practice, check out my next post where I’ve come up with a five-minute gratitude game to add inspiration and nostalgia in your journey.
For additional information on gratitude, check out this life-changing TedTalk hosted by Brother David Steindl-Rast, a monk and interfaith scholar.
And for more Strong Mind content, visit my last post where I discuss self-sabotage and how I’ve been getting in the way of my own health journey.
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Stay healthy and happy, friends.
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