Gratitude when viewed holistically, is an appreciation of what is meaningful and valuable to you. Various psychological studies show that there is a parallel relationship between the expression of gratitude and one’s emotional and mental well-being. It enhances one’s experience of happiness, reduces symptoms of depression and anxiety, improves resilience and leads to higher self-esteem. It also leads to a significant increase in one’s energy and increases the likelihood of feeling empathetic. Interestingly, having grateful thoughts before bed has been linked to a better and sound sleep, reducing the likelihood of nightmares.
But how can a mere expression of gratitude lead to so many positive changes?
Well, the answer is as intriguing as the question as all these psychological changes are supported by physiological changes in your body. Gratitude rewires your brain and increases the production and secretion of dopamine and serotonin, which are the feel-good neurotransmitters that cause you to feel happy and content. Metaphorically speaking, expressing gratitude works exactly like any anti-depressant would for your body. Also, with consistent practice, you can train your brain to better appreciate and retain positive experiences and deflate the negative ones.
There are numerous ways in which you can cultivate this attitude of gratitude and bring about a positive change in your mental well being.
10 ways to water the Attitude of Gratitude:
- Gratitude Journal – Journaling is one of the most potent ways of adapting to a gratitude mindset. Start a journal where you can write one thing you are truly thankful for daily. These things can range from events like your mom cooking your favourite dish, to having a peaceful dialogue with someone you love, or simply having a good hair day. It is recommended to write in your journal at the same time each day so it becomes a habit. It can be at the end of the day to wind up before going to sleep or it can be in the morning to start the day on a positive note.
- Gratitude Buddy – Have a buddy with whom you share things you’re grateful for, either on call, in person or via a mail. This practice has an added advantage of bringing the two people involved closer together and opens up their channels of communication. You may do it with your kids, spouse, best friend, parents, or anyone else. Regardless, it’s life-changing.
- Gratitude Jar – Make a gratitude jar and place it on your bedside. Write down about people, things, and events that you feel thankful for on a piece of paper and place them in this jar. It will be a daily reminder to you about how so many things are working well in your life. And, apart from instilling a positive outlook, this will also help you steer through tough days.
- Thank You notes – Send “thank you” messages to people you love. Are you thankful for your friends? Tell them! Love the taste of your food? Tell the one cooking for you! Sharing your thanks only strengthens it and makes another person feel important. It is contagious too!
- Mark your Strengths – Create an ‘I am good at this’ list on your phone or a notepad and add to it as often as you can. Stuff like, “I can wait for someone without getting angry”, “I can cook well”, “I am a good listener” and “I keep my room clean”. Review it every week and realise how the simplest of things can boost your mood when you acknowledge them.
- Positive filter – Pay close attention to how you are looking at events in your life. Try practicing an appreciative approach. For instance, instead of lamenting before putting an early alarm for the next morning, try thinking that you are grateful for the job you have which would mean that you need an alarm for tomorrow. This shift in your mindset will make you feel good about your life.
- Celebrate Every Win – Celebrate the smallest of accomplishments along the way in your life’s journey. It is important to pause and acknowledge how far you’ve come. You can do a little dance around your home or just a simple wiggle in your chair if you’re at work. Apart from reinforcing your attitude of gratitude, this also gives you the confidence to reach out for the next victory. It trains your brain to want to achieve more.
- Do Good, Feel Good – Indulge yourself in doing simple good deeds like holding the door for someone, passing a smile, helping someone cross the road, and the like. These acts make you feel positive as kindness is connected to gratitude. Additionally, it gives you a bigger perspective in life and broadens your horizons.
- Be Creative – The mode of expressing and appreciating goodness is not relevant. What is important is your intent. If you don’t like writing but enjoy doodling, you can draw and add colour to your thoughts. Eventually, you can flip through the art you created which will remind you of all your positive experiences. So just doodle happy things that you like, colour them as you may, and have your own memorable collection.
- Practice Mindfulness – Take out time to meditate. You can use positive self-affirmations like “I am strong” and “I am loved” as your meditation mantras or you can simply sit down and try to recreate the feeling of gratitude in your body. This helps you to appreciate life by being more connected to yourself and others.
To quote Oprah Winfrey, “The more you praise and celebrate your life, the more there is in life to celebrate.”
Take away message: Being grateful and shifting the way you view your life to be more optimistic, leads to a happier life and a healthier mind. However, to develop this attitude of gratitude takes consistency and abundant practice.
A GRATEFUL HEART IS A MAGNET FOR GOOD MENTAL HEALTH
So are you ready to wear the cape of gratitude and enable the superpowers of a healthy mind?
Share this article