AN ATTITUDE OF GRATITUDE

“Gratitude is not only the greatest of virtues, but the parent of all others” -Cicero

As the Thanksgiving holiday approaches, most of us are thinking about turkey, stuffing, cranberries and pumpkin pie… and maybe how we’re going to enjoy our feast in small portions.  But somewhere in the back of our minds, we know that this holiday is really about celebrating the “bounty” in our lives, not just on our plates.  It turns out that the virtue of gratitude has some very real physical and mental health benefits. Below, we share a bit about the science of gratitude, and some ideas for living a more grateful life.  You might even want to try starting a new Thanksgiving tradition that involves the whole family in an experience of gratitude (and all of its benefits)!

WHAT IS GRATITUDE?

Gratitude means thankfulness, or appreciation of kindness.  It is often acknowledged by doing something kind in return, or doing something kind for someone else (ie. “paying it forward”).  There are three components of gratitude:

1)      A warm sense of appreciation for something or somebody

2)      A sense of goodwill toward that thing or person

3)      Acting positively because of that appreciation

Gratitude does not have to be toward another person.  It can also be a sense of wonder, thankfulness and appreciation for life, an experience, or a state of being (such as good health).

PHYSICAL HEALTH BENEFITS

After just 15-20 seconds of focusing on something that makes you feel grateful, physical changes occur in the body:

-          Stress hormones go down.

-          Arteries relax, increasing blood flow to your heart.

-          Breath is deeper, bringing more oxygen to the whole body.

-          Energy goes up.

-          Faster recovery from illness or surgery

-          Improved survival or slowed progression of disease

-          Better sleep quality

MENTAL HEALTH BENEFITS

There are also changes in the way we feel when we practice a sense of gratitude, including:

-          More alertness, enthusiasm, determination, attentiveness

-          Increased happiness, optimism, life satisfaction

-          Greater progress toward completing life goals

-          Feeling more loved

-          Less stress or depression

The nervous system is wired for survival by keeping us alerted to danger. Holding thoughts of appreciation is harder than holding thoughts of fear.  Because of this, it takes practice to build gratitude and feel its benefits.  It is a little bit like exercising a muscle to make it stronger.

GRATITUDE RESEARCH

There is a study that has been repeated 3 times with the same results.  In the study, people are divided into 3 groups:

A)     Write down things you are grateful for

B)      Write down things you find annoying

C)      Write down things that have an impact on your life

Group A had higher wellbeing than the other groups, especially Group B.  When this continued for 10 weeks, there were measurable physical and social benefits.  Practicing gratitude just once per week increased happiness by 25% and the effects lasted several months.

BUT WHAT IF I DON’T HAVE MUCH?

Everyone has something to be grateful for.  Beyond meeting our basic needs (food, shelter, etc), more wealth or more possessions do not lead to greater happiness.  What DOES lead to greater happiness is gratitude for the things in life that we can’t hold in our hands- family, friends, health, experiences, abilities, life, or nature. In fact, life’s greatest challenges can sometimes INCREASE feelings of gratitude.  For example, some families who lost their home during the recent storm are feeling grateful for the people who gave them immediate shelter. Some people who are living with a serious diagnosis are grateful for each day of life that they can experience. If a person in your life is challenging you, you might think of it as an opportunity to become more patient or understanding. 

PRACTICE GRATITUDE

Here are some ideas for things you can do to enhance the gratitude in your life, not just during the holiday, but all year:

1)      Keep a gratitude journal. Every day or once each week, spend a few minutes writing down anything that makes you feel grateful. You can use a special journal or loose paper. You will start to notice the positive things in your life more easily.

2)      Use visual reminders. Put post-it notes in places you will see, or set a timer on your electronic devices for a moment of gratitude.

3)      Make a list. List the benefits in your life and ask yourself if you take them for granted.

4)      Have a gratitude partner. If you associate with grateful people, they will influence your outlook.

5)      Make a public commitment. If you tell others that you plan to be more grateful, you will catch yourself before speaking negatively about your life.

6)      Change your self-talk. You can change your mood by changing the messages you repeat in your mind. Talk to yourself in a creative, optimistic and appreciative way.

7)      Reframe the situation. Look at life with a more positive attitude, looking past the cloud to find the silver lining.

8)      Do for others. Nothing increases gratitude like giving a lending hand to those in need.

As we enter the holiday season, think about practicing a sense of gratitude in your life, and with your friends and family.  You might find that you have more to be grateful for than you realize… including the benefits of better health!