Cultivating an “Attitude of Gratitude”
Benefits of a gratitude practice
Despite all of the negative things that are happening in our world right now, it’s essential now more than ever to look at our lives and reflect on what we are grateful for. Practicing gratitude has been scientifically proven to be associated with an individual’s well-being, general feelings of happiness and overall mental health. Here are 7 scientifically proven benefits of gratitude from an article titled, “7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round”, by psychotherapist, Amy Morin:
Gratitude opens the door to more relationships
Gratitude improves physical health
Gratitude improves psychological health
Gratitude enhances empathy and reduces aggression
Grateful people sleep better
Gratitude improves self-esteem
Gratitude increases mental strength
For more specific information on the studies of each of these proven benefits, read Amy Morin’s article.
It’s so easy to focus on the negatives during times like these, but even on our hardest days, a daily gratitude practice trains our mind to look for the good in every day and helps us become more resilient. In a 2003 research study, the Journal of Personality and Social Psychology found that “gratitude was a major contributor to resilience following the terrorist attacks on September 11,” concluding that “recognizing all that you have to be thankful for — even during the worst times—fosters resilience.” (Psychology Today)
gratitude journaling
During this challenging time, I decided to start writing in a gratitude journal after learning about all of the benefits that practicing gratitude has on mental health. Each day I write down a minimum of three things that I am grateful for. These things can be specific to that day or just things I am grateful for in general. After beginning this gratitude journal practice, I find myself noticing more and more things throughout my day that I am grateful for.
During a time where we don’t have our “typical” things to look forward to, this experience has allowed me to re-evaluate what really matters in life (“the little things”) and how each day brings so many things to be grateful for.
How to Start a Gratitude Journal
If you are interested in starting a gratitude journal, it’s super simple!
Here’s how it works:
Find a journal or use your phone (there are many apps available, too!)
Keep your journal in a place that you won’t forget to utilize it -- like on your nightstand.
Reflect and write 3 things you are grateful for every day. If the thought of doing this everyday feels difficult at first, begin by doing this once per week. Some examples of what you can write down could include things such as: another day of being healthy, cooking a delicious meal or going on a long walk in nature.
I guarantee that after you start a daily gratitude practice, you will realize how many things in your life you have to be grateful for, even during challenging times.