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Why Grateful People Live Longer And Lead A Happier Life

Why Grateful People Live Longer And Lead A Happier Life

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.

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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.”

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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.

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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.

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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!

Featured photo credit: Depositphotos/Petarpaunchev via depositphotos.com

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Last Updated on July 27, 2020

7 Ways to Make Life Changing Decisions

7 Ways to Make Life Changing Decisions

Most people don’t know the profound effects of making life decisions. Often times, we go through life oblivious to what thoughts we are thinking and what actions we are taking. Every single decision we make in our days shapes our current reality. It shapes who we are as a person because we habitually follow through with the decisions we make without even realizing it.

If you’re unhappy with the results in your life right now, making the effort to changing your decisions starting today will be the key to creating the person you want to be and the life you want to have in the future.

Let’s talk about the 7 ways you can go about making life changing decisions.

1. Realize the Power of Decision Making

Before you start making a decision, you have to understand what a decision does.

Any decision that you make causes a chain of events to happen. When you decide to pick up a cigarette to smoke it, that decision might result in you picking up another one later on to get that same high feeling. After a day, you may have gone through a pack without knowing it. But if you decide not to smoke that first cigarette and make a decision every five minutes to focus your attention somewhere else when you get that craving, after doing this for a week, your cravings will eventually subside and you will become smoke-free.

But it comes down to making that very first decision of deciding whether or not to pick up that cigarette.

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2. Go with Your Gut

Often times, we take too much time to make a decision because we’re afraid of what’s going to happen. As a result of this, we go through things like careful planning, deep analysis, and pros and cons before deciding. This is a very time consuming process.

Instead, learn to trust your gut instinct. For the most part, your first instinct is usually the one that is correct or the one that you truly wanted to go with.

Even if you end up making a mistake, going with your gut still makes you a more confident decision maker compared to someone who takes all day to decide.

3. Carry Your Decision Out

When you make a decision, act on it. Commit to making a real decision.

What’s a real decision? It’s when you decide on something, and that decision is carried out through action. It’s pointless to make a decision and have it played out in your head, but not doing anything about it. That’s the same as not making a decision at all.

If you want to make real changes in life, you have to make it a habit to apply action with your decision until it’s completed. By going through this so many times, you will feel more confident with accomplishing the next decision that you have in mind.

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4. Tell Others About Your Decisions

There’s something about telling other people what we’re going to do that makes us follow through.

For example, for the longest time, I’ve been trying to become an early riser. Whenever I tried to use my own willpower, waking up early without falling back asleep felt impossible. So what I did was I went to a forum and made the decision to tell people that I would wake up at 6 AM and stay up. Within two days, I was able to accomplish doing this because I felt a moral obligation to follow through with my words even though I failed the first time.

Did people care? Probably not, but just the fact that there might be someone else out there seeing if you’re telling the truth will give you enough motivation to following through with your decision.

5. Learn from Your Past Decisions

Even after I failed to follow through my decision the first time when I told people I was going to wake up early and stay up, I didn’t give up. I basically asked myself, “What can I do this time to make it work tomorrow?”

The truth is, you are going to mess up at times when it comes to making decisions. Instead of beating yourself up over it, learn something from it.

Ask yourself, what was good about the decision I made? What was bad about it? What can I learn from it so I can make a better decision next time?

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Remember, don’t put so much emphasis focusing on short term effects; instead focus on the long term effects.

6. Maintain a Flexible Approach

I know this might sound counter-intuitive, but making a decision doesn’t mean that you can’t be open to other options.

For example, let’s say you made the decision to lose ten pounds by next month through cardio. If something comes up, you don’t have to just do cardio. You can be open to losing weight through different methods of dieting as long as it helps you reach your goal in the end.

Don’t be stubborn to seek out only one way of making a decision. Embrace any new knowledge that brings you closer to accomplishing your initial decision.

7. Have Fun Making Decisions

Finally, enjoy the process. I know decision-making might not be the most fun thing world to do, but when you do it often, it becomes a game of opportunity.

You’ll learn a lot about yourself on the way, you’ll feel and become a lot more confident when you’re with yourself and around others, and making decisions will just become a lot easier after you do it so often that you won’t even think about it.

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Anything you decide to do from this point on can have a profound effect later on. Opportunities are always waiting for you. Examine the decisions that you currently have in the day.

Are there any that can be changed to improve your life in some way? Are there any decisions that you can make today that can create a better tomorrow?

Final Thoughts

Some decisions in life are harder to make, but with these 7 pieces of advice, you can trust yourself more even when you’re making some of the most important decisions.

Making a decision is the only way to move forward. So remember, any decision is better than none at all.

More Tips for Making Better Decisions

Featured photo credit: Justin Luebke via unsplash.com

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