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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,382 times.
It is not without reason that many people believe that people who cultivate gratitude are happier and healthier than those who do not. [1] X Research Source Grateful people appreciate what they have instead of focusing on the lack of aspects. They show gratitude to others and often receive a lot of gratitude in return. They see each day as a new opportunity to embrace happiness instead of a challenge to overcome. While many people have a natural sense of gratitude, don’t assume you can’t cultivate this in your life. This is not easy, but you will be grateful for your effort!
Steps
Be grateful in every moment
- When you’re at work or school, walk around the building or go outside for a breath of fresh air and silently appreciate the opportunity to rest, relax your legs and feel the sunshine, etc.
- Take a moment to notice the little things you’re grateful for, like your morning coffee or the pillow you lay on each night.
- If your wife prepares lunch for you, call or text to say, “Honey, I know it’s so easy for you to prepare lunch, but I thank you so much for always trying. Help me to keep busy every morning”.
- Make it a habit to have each family member take turns sharing and mentioning at least 1 thing to be grateful for before eating.
- Try to be as specific as possible. For example, instead of saying “I’m grateful that everyone is here,” you could say, “I’m grateful that everyone helps me take care of my yard every weekend.”
- Texts, emails, and voicemails of thanks are also great to send (and receive), but a handwritten thank you is more than special.
- Your thank you note can be just a note with a short message, or you can write your thank you note on a notebook and add a flower or heart.
- If you know the person, help directly. For example, you could take your grandmother around or help a friend move.
- If you don’t know the person, follow up with their nice gesture. For example, you can repay someone who helped you during your college years by supporting other students.
- This recognition helps to nurture and spread gratitude through your actions and words, especially when you have children. [5] X Trusted Source Greater Good Magazine Go to Source
- Say “thank you” as a prayer or mantra. You can thank specific things, or repeat the thank you over and over to yourself. For example, you could thank the breakfast this morning, the rain that watered the trees, the raincoat that kept you from getting wet, etc.
- By cultivating gratitude (and by expressing it in words), you can alleviate anger, anxiety, depression, and other health problems.
- When you say thank you to someone, look them in the eye and smile so they can feel the sincerity.
- To cultivate gratitude for hard or boring work, you can list the good things about the job: it gives you money to buy food and a place to live, it gives you opportunities to catch the bus into the city and catch the early sunshine, etc.
- With issues like a breakup or the loss of a loved one, it’s a good idea to give yourself time to grieve and feel your sadness. Being grateful does not mean that you will deny emotions such as sadness, anger, etc.; but it simply helps you ease those feelings. After the grieving period, list the things that the relationship taught you and made you grateful, as well as the things you were grateful for when the relationship ended.
Develop the habit of gratitude
- Write down 5 things that you are grateful for every day. It can be simple things like “morning sunshine”, or big things like “receiving a marriage proposal”.
- Take a little time each day to reflect on the things for which you are most grateful. You will realize you have more than 5 things to be grateful for.
- If you need a reminder, get a gratitude journal app for your phone to get a daily notification.
- For example, even if you have a terminal illness, you can be grateful for things like having someone to cook for you, a warm bed, or when your cat is around. These little things can make the pain of illness so much easier.
- Preferably, things should be two-way – meaning that everyone helps each other to become deeply grateful. [10] X Research Source
- For example, if you have to work part-time to pay for college, think about the responsibility lesson your job has taught you instead of regretting that you don’t have time to spare.
- Express gratitude with words that you would use to describe your life. For example, you could say, “Even though I have this disease, I’m grateful for the wonderful treatment and support my family has given me.”
- A small change in wording and perspective will turn the situation so that the problem is not directed at you, which means that there is no longer any connection between you and the problem. That way, the problem becomes something you can overcome.
Cultivate gratitude from mental and physical health
- Moderation and variety are really important. Your diet should not only consist of fruits and vegetables, you also need good protein and carbohydrates.
- Try to reduce refined sugar and salt as much as possible.
- Be grateful every time you can turn on the faucet or open the water bottle and have clean water to drink. Remember that millions (perhaps billions) of people around the world do not yet have this luxury.
- Make it a habit to go to bed and wake up at the same time, create a comfortable space for sleep, relax, and turn off all electronic devices before bed.
- Try to exercise for at least 30 minutes every day. It can be ordinary activities like jogging, dancing to music or doing yoga.
- Find somewhere quiet and meditate for at least 15 minutes a day. Just sit in a comfortable position, breathe deeply, and focus on your breath. When petty thoughts grab your attention, take them in and let them fade away with each exhale.
- Practice mindfulness while eating. Focus on the food you’re putting in your mouth: Is it hot or cold? How’s the texture? Sweet or sour or salty?
- Try this when you go for a walk, or simply sit outside. You will notice the color of the sky and the shape of the clouds. Feel the scent with your nose, and listen to the wind whispering in the trees.
Advice
- Remember that sometimes you will have bad days that make you grumpy and hate everything. That is completely normal. Don’t blame yourself because you haven’t lived in gratitude often. This is the goal that many people are aiming for.
- Cultivating gratitude cannot help you avoid bad things or stay unaffected by what happens to you. Gratitude just makes it easier to face things and doesn’t hurt your mental health.
- You can’t always control what happens to you, but you can learn to control your reaction to things.
- Thanking others from time to time for the little things they do for you will help them feel appreciated. Even small gratitude can make someone happy throughout the day and also make you feel better.
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,382 times.
It is not without reason that many people believe that people who cultivate gratitude are happier and healthier than those who do not. [1] X Source of Research Grateful people appreciate what they have instead of focusing on the lack of aspects. They show gratitude to others and often receive a lot of gratitude in return. They see each day as a new opportunity to embrace happiness instead of a challenge to overcome. While many people have a natural sense of gratitude, don’t assume you can’t cultivate this in your life. This is not easy, but you will be grateful for your effort!
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