As the holiday season quickly approaches, it is a great time to think about gratitude. Thanksgiving is a one day event when we give thanks for friends, family, and more. But taking time to appreciate the good things in life, big and small, is something you can do year round. It’s easy, and there are many benefits:
What is gratitude?
Gratitude involves showing appreciation for the things in life that are meaningful or valuable to you. Taking a moment to notice and acknowledge the things you’re grateful for each day can brighten your outlook, boost your mood, and help you feel more positive in the face of challenges.
While it’s easy to feel a rush of joy after winning the lottery or receiving a big promotion at work, gratitude extends to the smaller blessings in life that are often overlooked or taken for granted. Even the smallest moments, such as a brief chat with a friend, a kind gesture from a stranger, a cool breeze on a hot day, or a peaceful stroll in nature, are things that you can be thankful for.
Whatever your circumstances in life, you may find that consistently showing gratitude can be surprisingly difficult. Many of us get caught up in a negativity bias. Maybe we linger on bad news and unpleasant experiences, but at the same time, we allow moments of positivity to fade into the background.
Maybe you spend so much time dreading work on Monday that you don’t take time to fully appreciate the weekend. Or perhaps you’re so focused on your own embarrassing moment at a party that you don’t register a compliment from a friend. And if you have a mood disorder such as depression, being able to see any positives or express gratitude can seem impossible.
Fortunately, gratitude is like a muscle that you can build. With the right exercises and practice, you can find at least something small to appreciate in even the bleakest day. The idea of cultivating gratitude might sound cheesy, but research has shown that it can have very real benefits. With these tips, you can use gratitude to uplift your mood, find respite from negativity, foster stronger relationships, and even change the way you view yourself.
Benefits of practicing gratitude
A little gratitude can do wonders for your mood. When you practice gratitude, you shift your thoughts away from negative emotions and uncomfortable sensations. Instead, you begin to focus on good things that you may have overlooked.
Rather than focusing on the misfortune of having a flat tire, for example, you consider how your job has made it possible to pay for repairs. Or you shift your focus to how fortunate you are to have close friends who are willing to drive you home.
This kind of thinking leads to a release of serotonin and dopamine, chemicals in the brain that are associated with happiness and pleasure. Acknowledging gratitude also decreases stress hormones. The short-term result is a reduction in anxiety and an improvement in mood. In the long-term, regularly practicing gratitude may also lead to lasting changes in your brain, priming you to be more grateful going forward.
Because gratitude can boost your mood, perhaps it’s no surprise that it can also improve your overall mental health. As you practice gratitude, you may notice a decrease in symptoms of depression and anxiety. While gratitude alone may not be a magic bullet to mental health issues, it can be one part of a broader treatment plan.
Approaching life with a more positive mindset can do more than just improve your mood. It can have cascading benefits in other areas of your life…
To read about the specific benefits of practicing gratitude, the obstacles you might face, and tips for cultivating gratitude, read the full article here. And take some time to think about how you can extend the spirit of Thanksgiving into your daily life.