Practicing gratitude

In a previous post, I described how the COVID-19 pandemic had caused mental in addition to physical health issues for countless people with a marked decline in their sense of well-being. One possible remedy is gratitude exercises which promote the appreciation of the good in one’s life. An example of a gratitude exercise is writing down three things one is grateful for three times a week.

Research has shown that cultivating gratitude can have numerous positive effects on an individual's well-being. These include improved mental health, increased happiness, better physical health, increased resilience, improved relationships, and decreased stress. With respect to the last benefit, it is known that stress is a major obstacle to long-term happiness, and being grateful can help mitigate stress (Figure 1). 

The other day I came upon a recent article on the CNN website that describes four specific gratitude exercises:

1. Fill a gratitude album. Creating a gratitude photo album in your phone's photo app is a simple and joyful practice. Add at least one image per day of something that makes you feel grateful, which can include screenshots of text messages or events on your calendar. It doesn't require special photography skills, and it's important to keep it simple and pressure-free.

2. Take a deep breath. Take a few deep breaths which will help you focus on the present moment and calm your body and mind. Think about something you are grateful for. This could be anything, big or small. Repeat to yourself, "I am grateful for my ability to breathe." This will help you to appreciate the simple things in life and cultivate a sense of patience.  Taking 90-second breathing breaks a few times a day can help cultivate presence and gratitude, which can curb impatience.

3. Share your gratitude with others. Expressing gratitude to others on a daily basis can boost happiness for both parties. This could be anything, big or small. You can write them a letter, send a text, call them, or do it in person. Try to be specific and sincere. Be specific on what you are grateful for and make sure you mean it. The other person will be able to tell if you are being sincere. In romantic relationships, expressing gratitude can lead to partners being more responsive to each other's needs and expressing greater satisfaction in the relationship. 

4. End your day with gratitude. At the end of each day, take a few minutes to reflect on three things you are grateful for. Write them down. This could be in a journal, a note app on your phone, or anywhere else where you will see them the next morning. Focus on the little things. Gratitude doesn't have to be about big accomplishments or expensive things. It can be about the simple things in life, like your health, your loved ones, or even a good cup of coffee. Sharing your gratitude list with others, such as a partner, can also increase feelings of gratitude and lead to improved sleep. The sense of calm and may help you fall asleep.

In summary, the article outlines that there is no right or wrong way to practice gratitude, as long as it is something that you find meaningful. If you are looking for a way to improve your well-being, give gratitude a try. It is a simple but powerful practice that can make a big difference in your life.

Figure 1. Practicing gratitude (Courtesy Dana Santas, CNN).