Wellness@Work: How to develop gratitude
Being grateful can improve mental health, strengthen relationships with others, and over time enhance the ability to see the good in the world around you.
By Michelle Ryan
mryan@health.southalabama.edu
Gratitude tends to be more of a focus around the Thanksgiving season. But it can be practiced all year long, and the health benefits are more than worth it.
Studies show that people who take time to be thankful for big and even little things experience more positive emotions, sleep better, express more compassion, and have stronger immune systems. Simply being grateful can improve mental health, strengthen relationships with others, and over time enhance your ability to see the good in the world around you.
To begin incorporating the practice of gratitude daily, follow these tips:
Keep a gratitude journal. One of the best ways to begin your gratitude practice is to keep a journal. Establish a time of day to spend a few moments jotting down things for which you are grateful. People, places, big and small moments, things you enjoy — the possibilities are endless.
Share your gratitude with others. When you begin to really notice how much you appreciate others in your life, let them know. Whether you want to express overall how much they mean to you or you are thanking them for a specific gesture, they will definitely will feel the love, and it will strengthen your relationship.
Make practicing gratitude a habit. Think of this as making a pact with yourself to do something regularly. By doing this, research shows that you will increase the likelihood the action will happen. Make a note to yourself and post it where you will see it, and it will act as a reminder for you to express your thanks.
Go through the (thankful) motions. Practicing gratitude can include simple things like smiling, saying “thank you” and writing letters. The more you go through these grateful motions, the more you’ll trigger the emotion of gratitude. Commit to a day of doing these things and see how you feel!
Volunteer. Particularly during the holidays, many people give back to others in their community. But there are opportunities available throughout the year. Not only does volunteering help increase your gratitude for things you may take for granted, but it also is a research-backed way to improve your own well-being.
Appreciate everything! Get picky when you start expressing gratitude. It doesn’t just have to be about grand occasions in life. Your gratitude habit can encompass every good thing in life, and nothing is too small! It can be nice weather, a great cup of coffee, a phone call with a friend, and so much more.
About the author: Michelle Ryan, an E-RYT 200 yoga instructor, works as a marketing specialist for USA Health.
How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.
