The Power of Gratitude
How a Gratitude Practice Can Improve Your Mental Health and How to Implement a Gratitude Practice in Your Life
We live in a crazy competitive, fast-paced, and often stressful world. It is easy to become overwhelmed with the hustle and bustle of daily life. We often find ourselves focusing on what's wrong or lacking in our lives, which can lead to feelings of discontentment and unhappiness. (Which, evolutionarily, is how we survived. As cavemen/women our brains had to focus on all the ways we nearly died to make sure we did not do them again.) With the rise of influencer culture and social media, it's easy to feel inadequate or jealous of others. However, practicing gratitude is a powerful tool to shift our perspective and improve our mental health.
Gratitude is acknowledging and appreciating what is in our lives. It allows us to focus on the positive aspects and cultivate a sense of abundance and fulfillment. Numerous studies have shown that a regular gratitude practice can have a profound impact on our mental well-being.
Practicing gratitude helps to shift our mindset from negativity to positivity. When we actively seek out and acknowledge the things we are grateful for, we train our brains to look for the good in every situation. This positive "reframing" can reduce stress, anxiety, and depression, and improve overall life satisfaction.
This does not mean we ignore the negative or difficult things going on in our lives. A gratitude practice is not toxic positivity or viewing the world with rose-colored glasses. Acknowledging what we are grateful for does not mean we ignore or turn a blind eye to what is hard or discomforting. It is absolutely challenging to be able to hold space for what is good and what is hard.
Gratitude helps us cultivate a sense of connection and social support, toxic positivity prevents that. Specifically expressing gratitude towards others strengthens relationships and deepens our capacity for empathy and joy. By acknowledging what we have we shift our mindset towards contentment and/or optimism, reject the isolating and hypercompetitive culture, and are able to allow our nervous systems to relax.
Here are a few tips to implement a gratitude practice in your life...
1. Keep a gratitude journal: Set aside a few minutes each day to write down three to five things you are grateful for. I suggest keeping it simple, there is no need to come up with some profound thing to be grateful for. Finding gratitude in the moment can be profoundly grounding and remind us to stay in the present. They can be big or small, ranging from your morning coffee, a beautiful sunset, or a kind gesture from a friend. This can help us focus on the positives and develop a habit of gratitude.
2. Practice gratitude meditation: Find a quiet space, close your eyes, and reflect on what you are grateful for. Visualize them and let the feelings of gratitude fill your body, bringing awareness to where you experience gratitude in your body. Meditation can bring about a deep sense of calm and contentment.
3. Express gratitude for others: Take the time to thank the people who have made a positive impact. Write a heartfelt note, send a text, or simply say "thank you." The act of expressing gratitude not only uplifts others but also enhances our own well-being and draws us closer to one another.
4. Create reminders: Use smartphone reminders, place sticky notes on your mirror (or use a dry-erase marker like I do) to prompt yourself to practice gratitude throughout the day. These reminders serve as cues to slow down and reflect on the good things in your life.
Incorporating a gratitude practice into your daily routine can have transformative effects on your relationship with yourself, your surroundings, and others. Gratitude cultivates a mindset of abundance, fosters positive relationships, and allows you to find joy in life's simple pleasures. So, what are you thankful for today?
Be Well,
KB
