After a world pandemic, political tensions, racial injustices, climate change, and murder hornets, it may seem like there isn’t a lot to be thankful for. But practicing gratitude—taking note of silver linings, recognizing the good in one’s life, and prioritizing appreciation over avarice—is key to unlocking myriad health benefits. According to psychotherapist Amy Morin in her Forbes article “7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round” (linked here), an “attitude of gratitude” fosters openness and compassion which can foster new relationships, boost both physical and mental health, and enhance one’s self-esteem. Here are a few ways that you can obtain these benefits by practicing gratitude:
1. Journal
Writing things down solidifies them by making your thoughts permanent on the page. Consider keeping a notebook or bullet journal dedicated to gratitude. When something positive happens in your life, jot it down. When you face a challenge, record its silver linings. Make lists of people, things, and experiences that you are grateful for. Feel free to get creative by doodling, highlighting, using funky lettering, and more. In addition to being a cathartic exercise that may help you to process your emotions (there’s a reason why our middle school selves went through an angsty diary-writing phase), journaling is also beneficial because your thoughts and feelings will be preserved; if you’re having a bad day and need some perspective, you can look no further than your trusty notebook.
2. Tell them about it
Time and time again, we’ve learned that showing kindness to others—whether by volunteering, assisting a stranger, or doing favors for loved ones—boosts our own self-esteem and heightens our happiness. Taking the time to tell others how grateful you are for them, whether verbally, in writing, or in the form of a thoughtful gift, is a great way to strengthen the relationships in your life while simultaneously bettering your own mood. I know how meaningful it is to me when the people I care about tell me that the feeling is mutual; spreading that love to others is a win-win!
3. Make a mental note
I recently learned that of the vast number of thoughts we have a day, an overwhelming majority are negative. So, when you feel appreciative, be sure to isolate and amplify that sensation. And do your best to stop your brain from becoming populated by negative thoughts; when you catch yourself growing frustrated over the morning traffic or saddened by a failed paper, for example, take a deep breath and search for a silver lining. Getting stuck in traffic is out of your control, and you can use the extra time you have in the car to listen to that podcast your friend recommended or to take a break from your otherwise busy day. Failing a paper will give you an opportunity to connect with your professor and to become a stronger writer in the future. This is not to say that you should shun any feelings that aren’t sunny. Taking time to process whatever anger, disgust, fear, or despair you may experience is crucial, and there is no shame in needing a good scream or cry. However, at some point, our fixation on the negative can become unhealthy, and that’s when it’s important to mentally note the positives of our situation.
4. Pause and reflect
Meditation isn’t touted as beneficial for no reason; taking time to focus on our breath and to non-judgmentally be helps us to experience more calm, peace, and, you guessed it, gratitude in our daily lives. Beyond mentally noting moments of gratitude and guiding your mind toward positivity, taking time every day to take a break, practice self-care, and breathe is crucial, not only to our physical and mental health, but to have the space to notice the beauty around us. Reflecting on our lives in a peaceful, natural environment is an especially effective way to get in tune with ourselves and establish our “attitude of gratitude.” When we are inspired to feel awe by surveying the majestic landscapes around us, our happiness and appreciation for life tend to skyrocket.