How to Practice Gratitude

November Theme of the Month:

Gratitude

 

What is gratitude?

Gratitude is commonly defined by two basic components:

1. the quality of being thankful for good things
2. readiness to show appreciation for and to return kindness

Based on this definition, it is not hard to understand why fostering feelings of gratitude can increase overall happiness. By being thankful for good things that are happening, we can teach ourselves to attend to positive experiences rather than negative ones. Additionally, expressing appreciation for kindness nourishes social connections and reminds us of the ways we have been supported by other people.

Many people think of gratitude or “gratefulness” as a stable personality trait, but in fact, many studies have shown that we can increase feelings of gratitude intentionally over time. It is helpful to view gratitude as a skill that can be learned through practice.

Why should I practice gratitude?

Research shows that practicing gratitude regularly has physical, psychological, and social benefits. Gratitude is linked to better immune system function, lower blood pressure, better sleep, decreased feelings of loneliness, increased levels of forgiveness and compassion, and increased levels of happiness¹ Links to an external site.!  

We shouldn't only limit our gratitude to times when things are going well.  It's during trying times that the feelings of gratitude can be especially helpful for our well being.  In fact, studies show that practicing gratitude consistently can even help alleviate depressive symptoms in individuals² Links to an external site..

How can I practice gratitude?

• Three Good Things

Each day for at least one week, take a few minutes to write down three things that went well for you that day, and provide an explanation for why they went well. The items can be relatively small in importance (“my roommate made me coffee today”) or relatively large (“I did well on my final exam”). To make this exercise part of your daily routine, some people find that writing before bed is helpful.

• Gratitude Letter

Think of someone who did something for you for which you are extremely grateful. Describe in specific terms what this person did, why you are grateful to this person, and how this person’s behavior affected your life. Next, you should try if at all possible to deliver your thanks, in the form of a text, an email, a conversation--whatever feels right to you.

• Make your own gratitude jar 

Any old jar will do for this exercise, but it helps to decorate the jar so it stands out and reminds you of gratitude. Any time you acquire spare change, place the change into the jar and think of something you are thankful for. Place your Gratitude Jar somewhere you will see often. When the jar fills up, donate its contents to a charity you are passionate about so your gratitude can help others.

Tips for practicing gratitude:

• Be specific about what you're grateful for.  Instead of saying, "I'm grateful for my friends" everyday, hone in on what exactly you're grateful for on that day.  A good example would be, "I'm grateful that my friend called to check up on me today." 
• Recognize what potential barriers to expressing gratitude exist for you.  For example, if you're not a morning person, try engaging in your gratitude practice in the afternoons or before bed rather than in the mornings.
• Constantly try out new ways to express or document your gratitude - you may find that you prefer one method over another, or that a combination of methods works best.  Try expressing gratitude towards yourself, towards people you've known forever, and towards others you're just getting to know.
• It may feel awkward or even formulaic when you first start tracking and/or expressing gratitude, but the more you practice it, the more naturally it will come to you.  Plus, a sincere "thank you" is never awkward for the person hearing it!

 Check out our discussion board and interactive activity on gratitude!