If you’ve been anywhere near social media recently, you might have seen an explosion of posts tagged #gratitude. These posts generally fall into one of two categories.
There’s the ‘thankful post’ with its list of things the person is grateful for that day, and then there’s the ‘advice post’ which tells us or reminds us that we should find the positive in each day because practising gratitude is good for our health.
So, is this focus on gratitude social media hype? Or does practising gratitude actually have something to offer when it comes to your health?
Let’s start with what gratitude is...
The dictionary tells us that it’s: the feeling of thankfulness and appreciation for someone or something.
Practising gratitude is therefore a way of acknowledging the good things in life. These good things can be – and often are – the little things. The perfect coffee. A newly opened flower in the garden. Sitting and chatting with your dogs at the end of the day.
While practising gratitude is about seeing the good side of life, it doesn’t mean pretending the tough stuff isn’t there or isn’t happening. It’s about acknowledging that there’s other stuff that needs to be managed AND at the same time nurturing your ability to pay attention to what is good in your life.
Back to the health benefits. Are they real?
The good news is ‘yes’!
According to Psychology Today, scientific studies have shown that regular gratitude practice has a positive impact on the brain and the body. In part, that’s because each time we express gratitude our body increases its production of dopamine and serotonin. Together, these neurotransmitters give us a natural high, contribute to our sense of well-being, and help us stay motivated.
The benefits don’t stop there. According to Indiana University's 'The Effects of Gratitude Expression on Neural Activity' peer-reviewed article: Expressing gratitude (as opposed to just feeling grateful), leads to a surge in activity in the part of the brain linked to learning and making decisions, while others have reported that showing gratitude can improve your romantic relationships.
No surprises there, perhaps!
While the list of benefits is many, the take-home message from all these studies is that the more you focus on the positive things in life, the better your brain becomes at finding the positive things. It’s a positive feedback loop of more positive = more positive = more positive.
So... how can you practice daily gratitude?
Here are five simple ways you can start:
1. One minute, three things
Take one minute at the end of each day to acknowledge three things that you are grateful for from that day. They don’t have to be big things. It could be that your bus came on time or that the birds were chirping when you walked to work. Say them out loud or write them down in a gratitude journal.
2. Receive thanks with grace
While we need to give thanks for things, we also need to accept the gratitude of others. The next time someone thanks you for something, don’t tell them you 'didn’t do much' or ‘it was nothing’. Be gracious and accept their gratitude.
3. Appreciate you
Stand in front of a mirror or grab a pen and paper and list three things about you that you appreciate. Maybe it’s a past achievement or something you’ve just done for a friend, or perhaps it’s a physical trait that you value. It might feel weird but do it anyway!
4. Think before you complain
Our brains are hardwired to focus on the negative, so every time we complain we tell our brains this is what we want to focus on, making it more difficult to feel and express gratitude.
5. Notice your part in this
When you are thankful for something it is important to notice the part you play in making this happen. For example, 'I'm grateful for my friend' and I'm aware of the many things I offer them in return in order to have this friendship.
In conclusion
Integrating and practicing gratitude in your life can feel strange at first but its long-term benefits are immense. As you practice, and you begin to go back into the daily motions, you'll find yourself more present and grateful for the things you have around you. Others in your circle will see the shift in your mindset reflected in your actions and conversions. Maybe they'll be curious about what you've changed!
I hope you add gratitude to your daily routine and see the benefits for yourself!
If you would like some more examples of the benefits of gratitude, I've linked to some useful resources: Benefits of Gratitude 28+ Surprising Research Findings and The Neuroscience of Gratitude and Effects on the Brain
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