When we think about the word gratitude, what comes to mind? People tend to remember unpleasant events of the day. Focusing on the small details that lead to thankfulness takes more effort.

We often walk through life failing to notice the small things: sunshine, rain, a tasty bit of food, a smile, or getting to our destinations on time or even early. It may be surprising to learn that there is a science behind gratitude. Being grateful increases joy and helps people rebound from difficult life experiences (resiliency). Expressing gratitude can become a practice and is worth making part of your daily routine for better health.

What is Gratitude?

Gratitude is the act of being thankful and appreciative for what we have in our lives. It involves acknowledging and recognizing the good things in our lives, big or small, and showing appreciation towards them. Gratitude can be directed towards people, experiences, possessions, or even simple moments of joy. It is a positive emotion that helps us to focus on the present and recognize the blessings in our lives.

Being grateful can be about recognizing neutral events and simple things such as clean socks, clean water, trees, clean air, and toothpaste. According to Positive Psychology, gratitude is an emotion similar to appreciation and involves acknowledging something or someone given to a person. Spending moments during the day to stop and recognize both big and small occurrences can bring feelings of appreciation.

Why Gratitude Is Important

Gratitude is an attitude that can positively impact many aspects of our lives. It has been linked to increased happiness, improved relationships, and better mental health. Studies have shown that gratitude can lead to greater well-being and even improve physical health. According to UCLA Health, a regular practice of gratitude (15 minutes a day, five days a week — for at least six weeks) offers many health benefits:

  • Reduces depression
  • Lessens anxiety
  • Supports heart health
  • Relieves stress
  • Improves sleep

How to Acknowledge and Express Gratitude

There are many ways to acknowledge and express gratitude in your daily life. Here are a few ideas from Mindful to get you started:

  • Start by observing: Notice when you say and hear the words ‘thank you.’ Is this just a habit or an automatic response rather than truly felt? Notice the feeling after an expression of ‘thank you.’ Is it a feeling of stress, being uptight, or a little distracted? A quick scan of the body gives a wealth of information about a person’s emotions.
  • Pick one interaction a day: When you have the impulse or instinct to say ‘thank you,’ pause. Name what you feel grateful for and not just in general terms.
  • Be mindful: Noticing what is around you (mindfulness) can increase opportunities to find positive events, people, and things to be grateful for.
  • Create a gratitude journal: One of the most popular ways to express gratitude is by keeping a journal. Take a few minutes to regularly write down things you are grateful for. This can help you focus on the positive aspects of your life and increase feelings of happiness and contentment. More tips on journaling are below.

Tips for Creating a Meaningful Gratitude Journal

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Journaling is a great way to cultivate gratitude and mindfulness daily. Here are some tips from Mindful for creating a meaningful gratitude journal practice:

  • Be as specific as possible: “I’m grateful that my co-workers brought me soup when I was sick on Tuesday” will be more effective than “I’m grateful for my co-workers.”
  • Elaborate:  Go into detail about a particular person or thing you’re grateful for rather than a casual list of many things.
  • Get personal: Pay attention to the people you are grateful to more than the things for which you are grateful.
  • Try subtraction, not just addition: Think about what it would be like to miss certain people in your life. Journal about the negative outcomes you avoided, escaped, prevented, or turned into something positive—try not to take that good fortune for granted.
  • Cherish surprises: Write about unexpected or surprising events, as these tend to produce stronger feelings of gratitude.
  • Repeat when necessary: When you write about some of the same experiences, focus on a different aspect; offer different details.
  • Write regularly: Stay committed to writing daily, every other day, or weekly.
  • Don’t overdo it. New evidence suggests writing occasionally (1-3 times per week) is more beneficial than daily journaling. That might be because we become numb to positive experiences as they become more routine rather than special. Ultimately, how often a person journals is a personal decision.

Capture and Celebrate Moments of Thankfulness Throughout the Day

One of the most challenging parts about maintaining a gratitude practice is remembering to do it consistently. One helpful strategy is to capture and celebrate moments of thankfulness throughout the day. This can be done by setting reminders on your phone, carrying a small notebook with you, or simply making an effort to pause and reflect at certain times during the day. Notice and acknowledge brief moments of thankfulness throughout the day as you experience them.

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The Power of Gratitude in Increasing Well-Being

Gratitude is an important addition to our lives. Neutralizing one negative word takes five positive words, thoughts, or experiences. Finding moments of gratitude can help offset some of the challenges we face each day. The first step is being more aware and present throughout our day. Recognizing people, events, and things to be grateful for can take the form of surprises or be as simple as the air we breathe. Writing down what we appreciate on a regular basis offers many benefits. Being grateful increases our sense of well-being and provides physical protection.

Reach Out to Family Counseling Service for Help

If you are struggling with mental health challenges, getting the help you need from a qualified mental health provider is important. Family Counseling Service is here to help. Call us at 630-844-2662 or contact us online to schedule individual therapy and give yourself permission to take care of yourself.