Practicing Gratitude Isn’t Just a Holiday Event

Gratitude is often something people think about during the holiday season, but it shouldn’t be limited to a few days a year. I don’t say this just to tell you to be grateful to battle depressive thoughts, but because of the strong research backing the cognitive CHANGES that happen consistently practicing gratitude.

Practicing gratitude daily can bring so many mental health benefits both mentally and physically. In this article, we’ll explore the mental health benefits of gratitude, how to incorporate it into your daily routine, and the kind of peace and calmness it can bring. Whether you’re dealing with depression or just trying to maintain a positive outlook, gratitude can be a game-changer.

The Mental Health Benefits of Gratitude

Improved Mood

Gratitude can lead to increased levels of happiness and reduced symptoms of depression. A study published in the Journal of Positive Psychology found that individuals who wrote down three good things that happened each day for one week reported higher levels of happiness and lower levels of depression for up to six months. This simple practice can help shift your natural focus from negative thoughts to positive ones, improving your overall mood.

Reduced Stress

Practicing gratitude can lower cortisol levels, which in turn reduces overall stress. Gratitude provides a literal dopamine hit (the happy hormone we’ve talked about) and retrains your reward system in your brain. Lower stress levels mean better mental and physical health, making it easier to cope with everyday challenges.

Enhanced Relationships

Gratitude can improve relationships by fostering a positive environment and increasing empathy. As a mental health therapist, I know that expressing gratitude to a partner increased relationship satisfaction and strengthened the bond between them. When you appreciate the people in your life, it helps create a cycle of positivity and mutual respect. It also helps to lessen the ease of focusing on negative aspects of the relationship.

Better Sleep

Gratitude can improve sleep quality by reducing negative thoughts before bedtime. Research from the University of Manchester found that people who expressed gratitude regularly had better sleep quality and fewer sleep disturbances. By focusing on what you’re thankful for, you can quiet your mind and ease into a restful night’s sleep.

How to Practice Gratitude Daily

Gratitude Journal

Keeping a daily gratitude journal involves writing down things you’re thankful for each day. This practice helps to focus on positive aspects of life, enhancing overall well-being. Start by jotting down three things you’re grateful for each night before bed. They can be as simple as a warm cup of coffee in the morning or a kind word from a friend. I’ve used a number of different gratitude journals both for my family and my clients, but some of my favorites are here.

Thank You Notes

Writing thank-you notes to express appreciation to others can boost your mood and strengthen your relationships. Take a few minutes each week to write a thank-you note to someone who has made a difference in your life, no matter how small. This practice not only lifts your spirits but also brightens someone else’s day.

Daily Gratitude Affirmations

Starting the day with positive affirmations of gratitude sets a positive tone for the day. Simply acknowledging what you are grateful for each morning can shift your mindset. Say something like, “I am grateful for my health,” or “I am thankful for the love and support of my family.” These affirmations help frame your day in a positive light. A way to remember these is to write them down and post them somewhere you can read them in the morning:

Making Gratitude a Habit

Consistency is Key

Making gratitude a daily habit is essential for experiencing its full benefits. Aim to practice gratitude at the same time each day to build consistency. Whether it’s during your morning routine or before bed, find a time that works for you and stick to it.

One super effective piece of advice? Get a friend in on it. I had a client who battled depression for quite a bit, and decided to incorporate gratitude. But she couldn’t do it alone. So, she asked a friend to join her in a morning text sent to each other with 5 things they were grateful for. On some particularly bad days, she could only think of 3 things. But, she still sent them to her friend. And her friend did the same! They kept each other accountable for practicing gratitude.

Set Reminders to Practice Gratitude

Setting daily reminders on your phone or using a gratitude app can help you remember to practice gratitude. There are many apps available that can prompt you to reflect on what you’re grateful for and even allow you to track your progress over time.

The Peace and Calmness Brought by Gratitude

Grounding in the Present Moment

We’ve talked about grounding a few times on the blog, because I have a firm belief that it is incredibly effective. Focusing on what you’re thankful for keeps you grounded in the present moment, reducing anxiety and promoting mindfulness. When you concentrate on the positive aspects of your life, it helps keep you from getting caught up in worries about the future or regrets about the past.

Positive Perspective

Gratitude shifts your focus from what’s lacking to what’s abundant in your life, fostering a positive outlook. This perspective can transform your approach to daily challenges, helping you see opportunities and solutions instead of obstacles.

Building Emotional Strength

Practicing gratitude helps build emotional resilience, making it easier to cope with life’s challenges. When faced with difficulties (even some of the hardest!), a grateful mindset can provide a buffer against negative emotions. By regularly acknowledging what you’re thankful for, you build a reserve of positivity that can help you navigate tough times.

Tips for Maintaining a Gratitude Practice

Start Small

Begin with small, manageable practices and gradually build up. Even noting one thing you’re grateful for each day can make a difference. The key is to start and stay consistent, no matter how small the effort. Keep it up daily, though!

Stay Flexible

Be flexible with your practice and find what works best for you. Some people prefer journaling, while others might find verbal expressions of gratitude more effective. Experiment with different methods and choose the one that resonates most with you and which is easiest to stick to.

Seek Support

Find a gratitude buddy like my client or join a gratitude group for mutual support and encouragement. Sharing your gratitude practice with others can enhance its benefits. Being part of a community that values gratitude can provide additional motivation and inspiration.

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