The Powerful Benefits of Gratitude
"Gratitude is not only the greatest of virtues but the parent of all others." - Marcus Tullius Cicero
Sometimes, we get too caught up in the rush of things that we fail to realize that the best times have come and gone. Taking time on a daily basis to pause and reflect what makes every day worth waking up to is a simple exercise that most of us can and will greatly benefit from.
What does it mean to be grateful?
According to the pioneer researcher on gratitude research, Robert A. Emmons, to be grateful is to acknowledge good things and to know that the source of these is outside of ourselves. Benedictine monk and author Brother David Steindl-Rast also says that there are two important qualities to gratitude: first, appreciating whatever it is that you find important; and second, giving this appreciation out of your own will.
4 Reasons Why You Should Practice Gratitude
- Gratitude opens the door to more relationships.
Saying thank you isn't just polite; it can actually help us make new friends, according to a 2014 study published in Emotion. When we show genuine appreciation, we create a positive atmosphere that attracts others to us. Grateful people tend to foster meaningful and lasting connections with others, making their social lives more fulfilling.
- Gratitude improves physical health.
Research from a 2012 study in Personality and Individual Differences shows that grateful individuals experience fewer aches and pains, reporting an overall sense of improved health. Furthermore, grateful people are more likely to take better care of themselves, leading to better sleep, lower blood pressure, healthier eating habits, regular exercise, and a stronger immune system. Practicing gratitude can even enhance pain tolerance and help manage conditions like heart disease and diabetes.
Image by - Gratitude improves psychological health.
Gratitude has a remarkable ability to reduce toxic emotions such as envy, resentment, and regret. Multiple studies by Robert A. Emmons, a leading gratitude researcher, have shown that cultivating gratitude leads to increased happiness and decreased feelings of depression. Additionally, being grateful boosts self-confidence, patience, and resilience. It reduces jealousy, promotes optimism, and helps us become more forgiving, ultimately benefiting our mental and emotional well-being.
- Gratitude enhances empathy and reduces aggression.
A 2012 study conducted by the University of Kentucky found that grateful individuals are more likely to respond kindly, even when faced with unkind behavior from others. They exhibit prosocial behavior and are less inclined to retaliate against negative feedback. This empathy and reduced aggression contribute to more harmonious relationships and a positive social environment.
Berkeley Gratitude Study Findings
The Greater Good Science Center at UC Berkeley conducted a study involving 300 adults, revealing fascinating insights about gratitude, especially its impact on anxiety:
- Gratitude frees us from toxic emotions by encouraging us to use less negative emotion words in our daily lives.
- Gratitude benefits us even when we keep it to ourselves; internalizing gratitude can still positively affect our well-being.
- The effects of gratitude may take time to fully manifest, so patience is essential in embracing this practice.
- Gratitude has lasting effects on the brain, particularly in the medial prefrontal cortex, which is associated with learning and decision-making processes.
Photo by Andre Furtado on Pexels
How to Practice Gratitude
Practicing gratitude is simple and accessible to everyone. Here are some effective ways to incorporate it into your daily life:
- Keep a gratitude journal. Write down positive experiences, things you're thankful for, and moments that bring you joy. This simple practice can help you focus on the good in your life.
- Have visual reminders. Surround yourself with things that remind you of what you're grateful for, such as photographs, inspiring quotes, or mementos.
- Share gratitude with loved ones. Express your appreciation to family and friends. Saying "thank you" or sharing heartfelt compliments can strengthen your relationships.
- Give gratitude letters or notes. Take the time to write a letter or a note expressing your gratitude to someone who has positively impacted your life. This act of kindness can bring joy to both you and the recipient.
Final Word
Practicing gratitude can be a transformative journey that positively impacts our physical, psychological, and social well-being. By acknowledging the good in our lives and expressing genuine appreciation, we can unlock the many benefits of gratitude and lead happier and more fulfilling lives.
So, take a moment each day to count your blessings and see your life change for the better.
Related: Why Your Brain Needs Regular Rest
References
- Morin, A. (2014, November 23). 7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round. Forbes. https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/?sh=395bcbbe183c
- Harvard Health. (2021, August 14). Giving thanks can make you happier. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
- How gratitude changes you and your brain. (n.d.-b). Greater Good. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain