Advertising

Last Updated on December 14, 2020

What Is Gratitude and Why Is It Important?

What Is Gratitude and Why Is It Important?
Advertising

On a general scale, gratitude can be thought of as a mental state of mind: you’re consciously grateful for things and people in your life. Gratitude can also be thought of as small acts of acknowledging what and for whom you’re grateful, such as calling up your best friend and telling them how much they mean to you. It’s an act of expressing your gratitude that many may resonate with.

You may have read or heard about gratitude in high volumes when it comes to positivity, health, and wellness. It has become one of the cornerstones of living a mindful life, and a tool used by many to achieve happiness, peace, and wellbeing.

This article will dive into what gratitude is, why it’s important, and how you can more concsciously implement it into your daily routine.

What is Gratitude?

According to Robert Emmons, a leading scientific expert on the topic, gratitude is “an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received”[1]. This suggests that gratitude is more than just actions; it is an intention that we speak to ourselves that affirms the good things and people in our life.

Emmons goes on to explain that gratitude is also acknowledgement that the good things in our life often come from external sources. If you happen to believe in a higher power or are of a spiritual nature, gratitude becomes an offering of thanks to whatever you choose to believe in.

Advertising

Think about something or someone you’re grateful for. In a moment of offering thanks for this thing or person to have come into your life, imagine where that “thanks” is being offered to: perhaps God, Universe, something esoteric that you believe watches over you, etc. This is what Emmons means when he’s talking about external sources: in gratitude, we’re offering our thanks for what we have in life, knowing that people and things come to us from seemingly divine places or chance.

Emmons also calls gratitude, in this context, the “relationship-strengthening emotion.” It reminds us that we’re constantly supported and loved by others, and showing gratitude for those people is affirming their support. Therefore, gratitude can also be thought of as an emotion, since it is from our emotional state that we feel gratitude and are able to express it.

Lastly, gratitude is also about “paying it forward.” Sociologist Georg Simmel calls this act “the moral memory of mankind”[2] It goes hand in hand that when we’re feeling grateful and sharing that with others, it encourages the energy of gratitude to be passed down from person to person. It inspires us to keep the loving momentum going, and thus “pay it forward” to someone else. Simmel believes that this is how gratitude has existed over the years: in strengthened bonds between people who shared their gratitude with others.

Why Is Gratitude Important?

Now that you know what gratitude is, why is it important? According to a plethora of positive psychology research, gratitude has been strongly correlated with greater happiness and joy[3]. If we subscribe to the theory that thoughts create our reality, we can easily see how this research plays out.

Think about something or someone who brings you pure joy. When you think about this person or thing, begin to notice how you feel in your body. Likely, you’ll feel a great opening sensation in your heart, or butterfly feelings of excitement in your belly.

Advertising

These physical sensations lead you into feeling grateful for this specific thing or person. In fact, you may feel lighter, more at peace, and happier. Practicing gratitude in such a way leads to more joy without a lot of effort: it’s easy to be happy when you’re grateful.

Now think about something or someone who brings you pain or sorrow. Notice how this person or thing makes you feel, even if it’s unpleasant. Do you get sensations of heaviness? Do your thoughts and feelings spiral into negativity?

Focusing on the negative brings about more negativity. One feeds the other in the same way that gratitude brings about more joy. Therefore, from a perspective of mental health, gratitude plays a huge part in how we cater to our positivity and, therefore, our happiness.

Additionally, mental health closely ties in with physical health. When we’re mentally and emotionally in a good place, our physical health follows: we have more energy, we sleep better, we make better dietary choices, we breathe easier, etc.

Likewise, when we’re deep in negativity, our mental health suffers. We’re more prone to depression and anxiety, and this causes high blood pressure, insomnia, body aches and pain, and a slew of other symptoms and diseases. Practicing gratitude is a tool by which we ensure our wholesome, optimal health.

Advertising

How to Practice Gratitude

Now that you know what gratitude is and why it’s important, it’s worth noting some ways of practicing gratitude in your daily routine. These suggestions need not be complicated or take up too much time: the simpler the better. It’s the intention that counts![4])

1. Start a Gratitude Journal

Whether you do this at night or first thing in the morning, make a list of everything you’re grateful for. Start by listing 3-5 things, and you can work your way up later if you wish. You’ll be surprised at how this can change your perspective and shift your day for the better.

2. Make a Gratitude Jar

For every moment of gratitude, write a note on a piece of paper and toss it into a jar. On New Year’s Eve, open up the notes and remind yourself of all the wonderful moments you were grateful for throughout the year.

3. Write a Letter

Take some time to write a letter to someone you’re grateful for. Handwritten letters carry so much loving energy! Not only are you sharing your gratitude with this person, but that person may be inspired to pay it forward to someone else.

Some days, you may find yourself unable to express gratitude. This may be because you’re going through a hard time or facing an unprecedented challenge. Take this moment to practice gratitude anyway. Identify the challenge you’re facing and think about what silver lining or life lesson lives in this challenge. Then, offer your gratitude for giving you wisdom, strength, and courage[5].

Advertising

Final Thoughts

Gratitude can be thought of as an emotion, a mental state of mind, or an affirmation of something or someone good in your life. Whatever way you choose to define it, is a personal choice that is meant to bring you closer to joy and happiness.

The importance of practicing gratitude, in small steps throughout your day, is a vital tool in maintaining optimal mental, physical, and emotional health. It also acts as a ripple of positivity in your relationships, social circles, and community. We can all practice gratitude and pay it forward for a better, kinder world.

More Tips on Gratitude

Featured photo credit: Gabrielle Henderson via unsplash.com

Reference

More by this author

Aleksandra Slijepcevic

Accredited and Certified Vinyasa Yoga Teacher writing for Health & Fitness

How to Clear Your Mind and Be More Present Instantly How To Do Focused Meditation Any Time How To Get Rid Of Your Social Media Addiction 5 Powerful Self-Care Ideas for When Life Is Stressful How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

Trending in Happiness

1 I Want To Be Happy: 7 Science-Backed Ways to Find Happiness 2 13 Ways Happy People Think and Feel Differently 3 10 Morning Habits Of Happy People 4 What Makes People Happy? 20 Secrets of “Always Happy” People 5 13 Simple Habits of Happiness To Change Your Outlook on Life

Read Next

Advertising
Advertising

Last Updated on July 20, 2021

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)

How to Overcome the Fear of Public Speaking (A Step-by-Step Guide)
Advertising

You’re standing behind the curtain, just about to make your way on stage to face the many faces half-shrouded in darkness in front of you. As you move towards the spotlight, your body starts to feel heavier with each step. A familiar thump echoes throughout your body – your heartbeat has gone off the charts.

Don’t worry, you’re not the only one with glossophobia(also known as speech anxiety or the fear of speaking to large crowds). Sometimes, the anxiety happens long before you even stand on stage.

Your body’s defence mechanism responds by causing a part of your brain to release adrenaline into your blood – the same chemical that gets released as if you were being chased by a lion.

Here’s a step-by-step guide to help you overcome your fear of public speaking:

1. Prepare yourself mentally and physically

According to experts, we’re built to display anxiety and to recognize it in others. If your body and mind are anxious, your audience will notice. Hence, it’s important to prepare yourself before the big show so that you arrive on stage confident, collected and ready.

“Your outside world is a reflection of your inside world. What goes on in the inside, shows on the outside.” – Bob Proctor

Exercising lightly before a presentation helps get your blood circulating and sends oxygen to the brain. Mental exercises, on the other hand, can help calm the mind and nerves. Here are some useful ways to calm your racing heart when you start to feel the butterflies in your stomach:

Warming up

If you’re nervous, chances are your body will feel the same way. Your body gets tense, your muscles feel tight or you’re breaking in cold sweat. The audience will notice you are nervous.

If you observe that this is exactly what is happening to you minutes before a speech, do a couple of stretches to loosen and relax your body. It’s better to warm up before every speech as it helps to increase the functional potential of the body as a whole. Not only that, it increases muscle efficiency, improves reaction time and your movements.

Here are some exercises to loosen up your body before show time:

Advertising

  1. Neck and shoulder rolls – This helps relieve upper body muscle tension and pressure as the rolls focus on rotating the head and shoulders, loosening the muscle. Stress and anxiety can make us rigid within this area which can make you feel agitated, especially when standing.
  2. Arm stretches – We often use this part of our muscles during a speech or presentation through our hand gestures and movements. Stretching these muscles can reduce arm fatigue, loosen you up and improve your body language range.
  3. Waist twists – Place your hands on your hips and rotate your waist in a circular motion. This exercise focuses on loosening the abdominal and lower back regions which is essential as it can cause discomfort and pain, further amplifying any anxieties you may experience.

Stay hydrated

Ever felt parched seconds before speaking? And then coming up on stage sounding raspy and scratchy in front of the audience? This happens because the adrenaline from stage fright causes your mouth to feel dried out.

To prevent all that, it’s essential we stay adequately hydrated before a speech. A sip of water will do the trick. However, do drink in moderation so that you won’t need to go to the bathroom constantly.

Try to avoid sugary beverages and caffeine, since it’s a diuretic – meaning you’ll feel thirstier. It will also amplify your anxiety which prevents you from speaking smoothly.

Meditate

Meditation is well-known as a powerful tool to calm the mind. ABC’s Dan Harris, co-anchor of Nightline and Good Morning America weekend and author of the book titled10% Happier , recommends that meditation can help individuals to feel significantly calmer, faster.

Meditation is like a workout for your mind. It gives you the strength and focus to filter out the negativity and distractions with words of encouragement, confidence and strength.

Mindfulness meditation, in particular, is a popular method to calm yourself before going up on the big stage. The practice involves sitting comfortably, focusing on your breathing and then bringing your mind’s attention to the present without drifting into concerns about the past or future – which likely includes floundering on stage.

Here’s a nice example of guided meditation before public speaking:

2. Focus on your goal

One thing people with a fear of public speaking have in common is focusing too much on themselves and the possibility of failure.

Do I look funny? What if I can’t remember what to say? Do I look stupid? Will people listen to me? Does anyone care about what I’m talking about?’

Instead of thinking this way, shift your attention to your one true purpose – contributing something of value to your audience.

Advertising

Decide on the progress you’d like your audience to make after your presentation. Notice their movements and expressions to adapt your speech to ensure that they are having a good time to leave the room as better people.

If your own focus isn’t beneficial and what it should be when you’re speaking, then shift it to what does. This is also key to establishing trust during your presentation as the audience can clearly see that you have their interests at heart.[1]

3. Convert negativity to positivity

There are two sides constantly battling inside of us – one is filled with strength and courage while the other is doubt and insecurities. Which one will you feed?

‘What if I mess up this speech? What if I’m not funny enough? What if I forget what to say?’

It’s no wonder why many of us are uncomfortable giving a presentation. All we do is bring ourselves down before we got a chance to prove ourselves. This is also known as a self-fulfilling prophecy – a belief that comes true because we are acting as if it already is. If you think you’re incompetent, then it will eventually become true.

Motivational coaches tout that positive mantras and affirmations tend to boost your confidents for the moments that matter most. Say to yourself: “I’ll ace this speech and I can do it!”

Take advantage of your adrenaline rush to encourage positive outcome rather than thinking of the negative ‘what ifs’.

Here’s a video of Psychologist Kelly McGonigal who encourages her audience to turn stress into something positive as well as provide methods on how to cope with it:

4. Understand your content

Knowing your content at your fingertips helps reduce your anxiety because there is one less thing to worry about. One way to get there is to practice numerous times before your actual speech.

Advertising

However, memorizing your script word-for-word is not encouraged. You can end up freezing should you forget something. You’ll also risk sounding unnatural and less approachable.

“No amount of reading or memorizing will make you successful in life. It is the understanding and the application of wise thought that counts.” – Bob Proctor

Many people unconsciously make the mistake of reading from their slides or memorizing their script word-for-word without understanding their content – a definite way to stress themselves out.

Understanding your speech flow and content makes it easier for you to convert ideas and concepts into your own words which you can then clearly explain to others in a conversational manner. Designing your slides to include text prompts is also an easy hack to ensure you get to quickly recall your flow when your mind goes blank.[2]

One way to understand is to memorize the over-arching concepts or ideas in your pitch. It helps you speak more naturally and let your personality shine through. It’s almost like taking your audience on a journey with a few key milestones.

5. Practice makes perfect

Like most people, many of us are not naturally attuned to public speaking. Rarely do individuals walk up to a large audience and present flawlessly without any research and preparation.

In fact, some of the top presenters make it look easy during showtime because they have spent countless hours behind-the-scenes in deep practice. Even great speakers like the late John F. Kennedy would spend months preparing his speech beforehand.

Public speaking, like any other skill, requires practice – whether it be practicing your speech countless of times in front of a mirror or making notes. As the saying goes, practice makes perfect!

6. Be authentic

There’s nothing wrong with feeling stressed before going up to speak in front of an audience.

Many people fear public speaking because they fear others will judge them for showing their true, vulnerable self. However, vulnerability can sometimes help you come across as more authentic and relatable as a speaker.

Advertising

Drop the pretence of trying to act or speak like someone else and you’ll find that it’s worth the risk. You become more genuine, flexible and spontaneous, which makes it easier to handle unpredictable situations – whether it’s getting tough questions from the crowd or experiencing an unexpected technical difficulty.

To find out your authentic style of speaking is easy. Just pick a topic or issue you are passionate about and discuss this like you normally would with a close family or friend. It is like having a conversation with someone in a personal one-to-one setting. A great way to do this on stage is to select a random audience member(with a hopefully calming face) and speak to a single person at a time during your speech. You’ll find that it’s easier trying to connect to one person at a time than a whole room.

With that said, being comfortable enough to be yourself in front of others may take a little time and some experience, depending how comfortable you are with being yourself in front of others. But once you embrace it, stage fright will not be as intimidating as you initially thought.

Presenters like Barack Obama are a prime example of a genuine and passionate speaker:

7. Post speech evaluation

Last but not the least, if you’ve done public speaking and have been scarred from a bad experience, try seeing it as a lesson learned to improve yourself as a speaker.

Don’t beat yourself up after a presentation

We are the hardest on ourselves and it’s good to be. But when you finish delivering your speech or presentation, give yourself some recognition and a pat on the back.

You managed to finish whatever you had to do and did not give up. You did not let your fears and insecurities get to you. Take a little more pride in your work and believe in yourself.

Improve your next speech

As mentioned before, practice does make perfect. If you want to improve your public speaking skills, try asking someone to film you during a speech or presentation. Afterwards, watch and observe what you can do to improve yourself next time.

Here are some questions you can ask yourself after every speech:

Advertising

  • How did I do?
  • Are there any areas for improvement?
  • Did I sound or look stressed?
  • Did I stumble on my words? Why?
  • Was I saying “um” too often?
  • How was the flow of the speech?

Write everything you observed down and keep practicing and improving. In time, you’ll be able to better manage your fears of public speaking and appear more confident when it counts.

If you want even more tips about public speaking or delivering a great presentation, check out these articles too:

Reference

Read Next