Gratitude is more than just feeling thankful or saying “thank you” to someone, it’s a deeper appreciation for someone or something that produces longer lasting positivity. Engaging in a regular practice of gratitude can give us many positives in our lives. Gratitude can change our perspective for the better and force more positive thinking. This positivity can play a role in having a healthier lifestyle with less worry, stress, and negativity. Research has shown that practicing gratitude can lead to an overall healthier and happier life.

In this article, we will discuss getting into the right mindset that will foster a sentiment of gratitude. This can be challenging, however. First, let’s review some of the benefits of gratitude and then we’ll review ways to develop a gratitude practice.

Benefits of Gratitude:

Increased Coping and Resilience: 

Gratitude allows you to be able to forgive and move on from challenging situations more easily. When we consistently focus on the positive, it can be easier to move forward when situations become difficult. Gratitude also increases our ability to cope with challenges as well as emotional and mental health challenges.

Gratitude can help people navigate challenges with greater strength and optimism. It shifts focus from what’s lacking to what’s already present, making it easier to cope with adversity.

Increased Self-Confidence: 

When we focus more on the positive, we often feel better, not only about the things around us but also about ourselves. Regularly practicing gratitude can uplift mood and boost self-confidence.  Gratitude helps reduce negative emotions like envy, resentment, and frustration, replacing them with more positive feelings, which allow for you to better focus on your own growth and confidence. Regularly reflecting on what you’re thankful for can lower stress and increase overall life satisfaction.

Increased Empathy & Overall Happiness: 

When showing gratitude, you are less likely to hold anger and resentment, which leads to overall happiness. This practice can also allow for increased empathy and care for others. Focusing on what you're grateful for increases positive emotions and overall happiness. Over time, gratitude rewires the brain to become more attuned to the good in life, fostering a more optimistic outlook.

Improved Physical Health: 

People who practice gratitude tend to take better care of their bodies. They are more likely to exercise regularly, eat healthier, and have better sleep quality. Additionally, gratitude has been linked to lower blood pressure and a stronger immune system. Expressing appreciation often tends to lead to less stress and anger, which have been shown to improve overall physical health.

Tips to start a regular gratitude practice:

Set a goal:

The first step to starting any new goal or habit is to simply set a goal for yourself. You can set up a timeline or date for when you hope to accomplish your goal and then tell others about your plan to hold yourself accountable. Be sure to make your goal reasonable and set reminders for yourself throughout your daily routine. Like any habit, consistency is key. Whether you practice gratitude in the morning, before bed, or at another set time, keeping it part of your routine helps it become second nature.

Practice:

Dedicate yourself to this project and achieving your goal. This means consistently working toward achieving your goal as well as practicing regularly. Take a moment during daily activities to pause and appreciate the present moment. Whether it’s enjoying your morning coffee or taking a walk, practicing mindful gratitude helps you stay grounded in the moment.

Allow for errors & keep going:

You must allow yourself errors and mistakes while setting a new goal or habit in your life. For many, it’s common that once they miss their goal for a day or week, then they completely give up and stop working toward the outcome. It’s important that you forgive yourself for these errors and just get back on track when you can. The most important aspect when you are trying to achieve a goal or healthy habit is progress. Just keep trying and keep moving forward.

Keep it simple

Try creating a gratitude journal. Writing down things that you are grateful for will keep things in perspective and remind you of the positive things in your life. Write down three to five things you're grateful for each day can help make gratitude a habit. They don’t have to be big—small, everyday moments like a delicious meal or a kind word from a friend can be just as impactful. Reflecting on these entries over time will remind you of the good things in life.

Simply express gratitude to others: 

Say thank you when you can. Express to others when you appreciate something they have done for you or for being in your life. Share compliments and praise for others. These small tokens of appreciation can go a long way. Go beyond private reflections—express your gratitude to others.

Reflect often: 

Include a gratitude exercise during meditation, end of day or morning reflection, during a walk, etc. Include positivity based activity or action and set a goal to think of one thing that you are thankful for. You can also get a daily inspirational calendar or engage in positive social media or apps that promote gratitude.

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Blog written by: Dr. Shelley Sommerfeldt, Clinical Psychologist, Relationship Coach & Founder of the Loving Roots Project, an online wellness practice specializing in personal growth, mental wellness, & relationship betterment.

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