| Gratitude…pass it on! “The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.” American philosopher Ralph Waldo Emerson. If you’re of Emerson’s mindset, gratitude can be the gateway to personal fulfillment and the up-lifting of friends, family, acquaintances and humanity in general. Saying thank you is nothing new. But practicing gratitude — regularly focusing on the positive parts of your life — is about more than having good manners. It can be a powerful health habit. Research shows that practicing gratitude — 15 minutes a day, five days a week — for at least six weeks can enhance mental wellness and possibly promote a lasting change in perspective. Gratitude and its mental health benefits can also positively affect your physical health. You’ll get the biggest health benefits of gratitude when it becomes habitual and part of your thought process. But even allotting some time each day or week to prioritize gratitude can be beneficial. |
| 6 Benefits of Gratitude Reduce depression Gratitude reduces depression symptoms — people with a grateful mindset report higher satisfaction with life, strong social relationships and more self-esteem than those who don’t practice gratitude. Lessen anxiety Anxiety often involves worrying and negative thinking — typically about things that happened in the past or may occur in the future. It can be a coping tool for anxiety. Regularly practicing gratitude combats negative thinking patterns by keeping thoughts focused on the present. If you find yourself focusing on negative thoughts about the past or future, challenge yourself to find something you are grateful for now. It will break the negative thought process and return you to the present. Support heart health Many benefits of gratitude also support heart health. Improving depression symptoms, sleep, diet and exercise reduces the risk of heart disease. Several studies show that a grateful mindset positively affects biomarkers associated with the risk for heart disease. Keeping a gratitude journal can cause a significant drop in diastolic blood pressure. The force your heart exerts between beats. Having grateful thoughts, even if you don’t write them down, also helps your heart by slowing and regulating your breathing to synchronize with your heartbeat. Relieve stress Taking a moment to be thankful causes physiological changes in your body that initiate the parasympathetic nervous system — the part of your nervous system that helps you rest and digest. Gratitude and the response it causes help bring down your blood pressure, heart rate and breathing to help with overall relaxation. Improve sleep People with an attitude of gratitude tend to pursue goals that keep them feeling good — a positive attitude promotes positive action. They engage in activities that support healthy sleep, such as eating well and exercising regularly. Practicing gratitude also makes you less likely to be stressed, anxious or depressed — three factors that affect sleep quality and duration. But what you do during the day isn’t the only factor in sleeping well. Thinking positive thoughts before falling asleep promotes better sleep — gratitude causes people to have positive thoughts about their life, social support and social situations. Create empathy and relationships in business and life in general Leadership by example. Setting the example in your family or business, creates a higher bar of performance in others around you. Actions speak louder than words. Tips for practicing gratitude Focusing on the positive things in life can become a habit that eventually will come naturally to you. The best way to form a mindset of gratitude is to slip it in throughout the day. For those who practice hypnosis sessions, a reinforcing suggestion about showing gratitude throughout the day, will do wonders. You can incorporate more gratitude in your life by: Writing it down: Take time either at night or in the morning to write down something that went well. Write it in the AM and propel your day. Write it at night and positively impact your dreams. You choose. Dedicate a notebook or journal to gratitude so you can reflect and remind yourself of those moments. Hitting pause: Many of us reflexively say, “thanks” often. Next time you hear yourself say it, stop and pinpoint precisely what you are thankful for. Redirecting your thoughts: You may feel negative or frustrated during the day. When that happens, step back and shift your focus to a positive aspect of the situation. Sharing your gratitude: Send a quick note telling someone why you are thankful for them. Or encourage your family to share something they’re grateful for each night at dinner. |