Practicing gratitude and positive thinking on a daily basis throughout the year can change your brain and your life!
Did you know that the same region of the brain that regulates emotions and behaviors also regulates higher-order cognitive abilities like focus and attention? The ability to analyze information can be considerably enhanced by maintaining a positive outlook on life and practicing gratitude.
Gratitude practice is a part of my day to day life and a practice I encourage with my private clients, that’s why in today’s blog post I’m going to break down what practicing gratitude can look like, the benefits, and how you can start your gratitude practice today!
What is Gratitude?
Gratitude is an emotion or feeling of virtue that involves acknowledging and appreciating something or someone. It is also an attitude of empathy. This feeling of kindness frequently inspires a desire to think and behave positively. Our psychological, physical, and social health can all benefit from cultivating gratitude, according to research.
A key concept of gratitude is that your cells are eavesdropping on your thoughts and emotions. Your body responds to your thoughts and the lens you view your life and your body in. Now that doesn’t mean you don’t acknowledge the reality or the pain of your situation – or how difficult it may be. But it means that with gratitude you now can be in charge of your response and work on the meaningful process of healing and recovery, wherever that takes you.
What Are the Benefits of Practicing Gratitude?
According to research, the advantages of gratitude include increased life satisfaction and pleasure, increased feelings of love, and reduced stress and depressive symptoms.[1] Optimism, a better outlook on the future, and progress toward achieving goals are all significant outcomes of increased gratitude.
Additionally, studies have shown that people who are grateful engage in better health practices, such as a well-balanced diet and regular exercise, which has benefits for their physical wellbeing. Physical advantages include more energy, sharper mental focus, better sleep, and a decreased susceptibility for sickness and its symptoms, such as headaches or fatigue.[1,2]
Gratitude can even help reduce pain. According to Counting Blessings vs. Burdens, a study on the impact of gratitude on physical health, 16% of patients who kept gratitude journals reported fewer pain symptoms and were more motivated to exercise and engage with the therapeutic process.[1] A deeper look into the issue revealed that gratitude gives us more vitality and lowers our subjective perception of pain by regulating the level of dopamine.[1]
What does Practicing Gratitude Look Like?
It takes time and practice to reprogram your brain to have a more optimistic outlook on life. Here are some examples of how you can practice gratitude:
- Write in a gratitude journal daily.
- Listen to positive affirmations daily.
- Practice meditation and stillness.
- Limit distractions. Disconnect electronics and connect with reality.
- Give gratitude to others. (i.e. “I am grateful for your help.”)
- Focus on small little day to day things; funny jokes from your kid, good parking spot at Target, great conversation with a friend, a good cup of coffee, etc.
- Volunteer
- Take a walk in nature and appreciate the beauty of this world we live in.
- Donate extra warm clothes this holiday season to those who need them.
How to Start A Daily Practice
Start by picking a quiet and calm part of your day, and limit distractions in the morning after you wake up and/or before you go to bed at night. This can look like not using electronics when you first wake up or before going to bed. Keep your gratitude practice simple and short, even 5 minutes of dedication to this practice per day can be beneficial! Remember… Your gratitude practice is a judgment-free zone, so feel free to speak your mind! And last but not least, it’s important to stay consistent in your practice in order to see the results you’re looking for. Having a solid gratitude routine takes time so be patient!
With the holiday season in full effect, now is the perfect time to start to focus on the blessings and the people for which you are grateful for.
References:
- Rollins, S. (2021, November 21). Giving thanks. Integrative Medicine Center of Western Colorado.
- Madhuleena Roy Chowdhury, B. A. (2019, April 9). The neuroscience of gratitude and effects on the brain. Positivepsychology.com.
