Thank You! Thank You and Thank You!! We say it on a daily basis almost out of courtesy at times or to display our good mannerisms and at times when we truly feel thankful. A bigger version of this is played out on “Giving Thanks Day,” aka Thanksgiving, where we express how thankful we are for our family and other blessings in our life. When we are truly thankful and we feel it deep inside us, we are grateful. Grateful for our friends, family, our material goods, our health, and various other blessings in our lives. Feeling grateful forces our minds to adopt an abundance mindset as opposed to a scarcity based one, where you feel you are lacking something. An abundant mindset is key to our growth and well-being. Stephen Covey in his famous book, 7 Habits of Highly Effective people clearly explains the differences between a scarcity mindset and an abundant mindset. “It is the paradigm that there is plenty out there and enough to spare for everybody,” he said.
Gratitude has produced such miraculous results for people that scientists have been seriously studying the practice of gratefulness and its effect on physical and psychosocial benefits. Heartfelt gratitude not only makes us feel happy, but a host of other benefits. Let’s start with the obvious one.
When you are grateful,
You’ll Feel Happy:
One study conducted by Robert Emmons at the University of Berkeley, California, divided participants into 3 groups and asked them to maintain a journal for 10 weeks. One group was asked to write a list of 10 things they were grateful for the past week. The second group was asked to list 10 minor annoyances in the past week and the third group was asked to write about 10 things that impacted their lives in the past week, with no further direction. At the end of 10 weeks, the first group folks were reported feeling 25% more happier than the other groups. Robert Emmons has written multiple books on happiness and gratitude. You can check them out here. Emmons book, ‘Thanks!: How the New Science of Gratitude Can Make You Happier ” is a must read! Sonya Lyobomirsky, professor in the Department of Psychology and University of California and author of “The How of Happiness’, describes gratitude as the meta strategy to achieve happiness. “Gratitude is many things to many people,” she says. “It is wonder; it is appreciation; it is looking on the bright side of a setback; it is fathoming abundance; it is thanking someone in your life; it is thanking God; it is ‘counting blessings.’ It is savoring; it is not taking things for granted; it is coping; it is present-oriented.”
Your Physical Vitality Improves:
Surprisingly or not so surprisingly, gratitude improves our physical health. How, you ask? Firstly, gratitude helps lower our stress levels. Its no secret that stress has been proven to be a major cause of heart attacks and other chronic conditions. Gratitude leads to a positive outlook and spurs an optimistic approach to life. Optimism in turn has been linked to increased immunity boosting cells. “Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, regular physical examinations,” Emmons told WebMD. A study conducted by California based Paul Mills, professor of family medicine at University of California, shows us that a “grateful heart is indeed a healthy heart”.
Your Personal Relationships Get Stronger:
Gratitude helps brings partners closer together. This appreciation is not only what a partner does for you in a relationship but also appreciating the partner for who he/she is. This fosters a sense of commitment towards each other and towards growing the relationship. Individuals are more thoughtful in their words and actions toward their partners thereby helping the intimacy grow. Feeling appreciated and valued by one’s partner makes a world of difference to the relationship and helps it get stronger. A study conducted by Allen Barton of the University of Georgia affirms this. “We found that feeling appreciated and believing that your spouse values you directly influences how you feel about your marriage, how committed you are to it, and your belief that it will last,” said study co-author Ted Futris.
You’ll Be More Resilient:
Noticing and appreciating our blessings regularly attunes us to notice the good in everything and everyone. This constant attention to seeing the good in every situation helps us bounce back stronger and quicker. Barbara Fredickson, author of Positivity and Love 2.0 attributes gratitude to be a key factor in building resilience. According to Fredrickson, “When adversity strikes, gratitude for the things that are going right in your life helps put tragedy in perspective”. Another tactic that she recommends is ‘un-adapting’. This involves consciously drawing attention to the things we take for granted in our lives, like a roof over our heads, a steady career, food and other things. Again, this cultivates that abundance mindset leading to stronger abilities to bounce back in adverse situations.
You’ll Sleep Better:
Count your blessings to sleep better! Gratitude promotes a feeling of trust and “all is well in my world”. This in turn helps you sleep better by reducing your stress and worry about day-to-day things. A study conducted measured the quality of quantity of sleep in its participants as a result of expressing gratitude. The study confirms the positive effect of gratitude on sleep. People slept longer, woke up less and felt more refreshed when partaking in a gratitude practice.
Your Life Satisfaction Score Goes Up:
Studies conducted and summarized in the paper show a definitive uptick with one’s life satisfaction. Positive thoughts leading to thoughtful positive actions, increased physical vitality, stronger relationships, optimistic thoughts, all together cause an overall increase in one’s sense of well-being.
Emmons rightfully said ” Don’t leave thanks at the thanksgiving table”. Gratitude is a muscle in us that needs to be built consciously. Maintain a gratitude practice that works for you and your schedule and stick to it daily. It does not have to be anything fancy. It can range from meditating 5 mins a day, to being mindful, keeping a gratitude journal, a gratitude jar, writing someone a thank you note, calling up someone and thanking them for who they are, reflecting on the things that we take for granted that are truly a blessing are some ways to incorporate gratitude in your daily life. There’s much to be said about the Power of Gratitude. So let’s say it, breathe it, live it and reap its benefits!
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