The power of gratitude. Recently, I have become more aware of the amazing benefits it has on our mental health, physical health, and relationships. In the process of healing from an illness, I picked up a book which discussed the physical benefits of gratitude, and how focusing on even one thing each day that we are thankful for changes the neural structures of our brain, not only helping us to feel better mentally, but releasing serotonin and dopamine, lowering stress, and improving immune function. I was doing everything I could to heal but not realizing that focusing on gratitude could also have physical benefits. I decided to dig into the research connecting gratitude with good health. I found from Mayo clinic’s research that there are even more physical benefits from developing a gratitude practice, such as reducing chronic pain, inflammation, and lowered blood pressure.
While I was discovering all of this, I checked in on a friend nearing the end of terminal illness. Her daughter told me that every time someone asked her how she was feeling, she would say “Grateful.” She reminded her husband often, “We have today. Let us be grateful for it.” Yesterday was her memorial service. The impact her spirit had on others was so evident. While gratitude did not heal her Glioblastoma, it made every day that she lived more peaceful, hopeful, and joyful not only for her but for all of those around her.
That led me to the systemic effects of gratitude. If even one person in a system models gratitude, it changes the atmosphere, affecting everyone else. Children whose parents practice gratitude will develop better resiliency, and expressing gratitude to our partner, even for the little things, improves our relationship. Showing appreciation at work, for employees, colleagues and your leadership enhances workplace culture, and has a positive impact on performance.
How do we start modeling and practicing gratitude, even during challenging times in life when it may seem counterintuitive to be thankful for anything? Here are some helpful ideas to get you started:
- Start by finding just one thing to focus on per day that you are grateful for. When I was not feeling well, this practice helped me to turn my focus onto something positive and gave me a glimmer of hope. Some days it was as small as the taste of the first Honeycrisp apple of the fall season. It does not need to be profound to positively affect our mind and body.
- Keep a gratitude journal. I started recording my one daily joy on a notebook app on my phone. Others have enjoyed taking one photo a day of something they are grateful for. It doesn’t have to be an actual journal. Think of what would work best for you. (One added benefit that I recently discovered from reading an old journal from eight years ago is that today’s joys can be enjoyed again when you read them years down the road.)
- Find a gratitude friend and text your one thing to each other each day.
- Start being intentional about thanking those you encounter daily – the check–out person, server, coffee barista, and your co–workers. Thank them for what they do.
- Write notes of thanks, or even letters. Maybe there is someone in your life you appreciate but have never told them.
- Teach your children gratefulness by asking them “What were you thankful for today?” instead of the usual “How was your day?” You could help them start their own gratitude journal and help them write in it each night before bed. Another fun idea is to play an alphabet game, naming things they are grateful for that start with each letter or create a gratitude scavenger hunt.
- Developing a gratitude practice does not come naturally. Our brains were designed to gravitate toward the negative. It is a discipline. It may be awkward at first, but it is well worth it. Even if you must push yourself to think of one thing you are grateful for each day, try it. Your mind, body, and those around you will all benefit.