By Marelize Krieg
Follow her on Instagram at @TheBloomingPractice
Counsellors, psychologists, and psychiatrists all have their own ideas. Typically though, these boil down to recognising the negative thoughts, exploring them, understanding them, and, of course, challenging them to replace them with more positive thoughts. Easier said than done, right?
But, one way to cultivate some positivity and balance out the darkness of your negative thoughts with something lighter even just a little bit is the easy, quick, daily practice of gratitude. Was I sounding a little “hippy-dippy”? I thought so too at first, but then I did my research and tried it for myself.
Let me break it down for you…
What Is Gratitude?
In its most basic form, gratitude refers to the state of being grateful by giving thanks or showing appreciation for something as small as a flower blooming in the garden to something as big as winning the lotto. It’s about recognising the positive things in your life and attaching meaning to how they impact you.
Gratitude can be practised in various ways, for example through journalling, acknowledging the little things (such as your cat purring), telling someone you’re thankful for the role they play in your life, meditation, and prayer. It’s about more than just good manners when someone does something nice for you. It’s a powerful wellness habit!
What Are the Benefits of Practicing Gratitude?
Now you know what it is, let’s look at why you should care about doing it…
There are numerous psychological and physical benefits of practising gratitude - frequent, consistent practice results in a salient positive impact on one’s well-being.
Gratitude Can Improve Your Relationships
Gratitude is a significant factor in building new relationships and nourishing existing relationships. Gratitude may help romantic partners experience increased satisfaction with each other. One study indicated that individuals who practised gratitude with their partners in romantic relationships relayed greater satisfaction with the relationship and higher levels of happiness the next day.
Gratitude Can Improve Your Mental Health
Gratitude has been shown to promote positive mental health outcomes. Practicing gratitude regularly contributes to positive feelings that may add to overall well-being. Recent research demonstrates that often practising gratitude may help relieve anxiety and depression symptoms. Another study even concluded that the more gratitude participants experienced, the lower the accompanying levels of depression. Regularly practising gratitude is also a coping technique for anxiety.
Additionally, older research demonstrates that gratitude is associated with an improved mood. Another study shows that practising gratitude can improve emotional regulation. There is also evidence to suggest that a gratitude practice may alleviate symptoms of burnout, post-traumatic stress disorder (PTSD), and stress. Furthermore, one study contends that practicing gratitude may enhance resilience.
Gratitude Can Increase Your Optimism
Research suggests that practising gratitude may help promote an optimistic attitude. This in turn has various benefits for your health - such as healthy aging, as suggested by one recent study. An older study found that after ten weeks of frequent gratitude practice, participants reported experiencing more optimism and positivity regarding the present and future. Further evidence suggests that practising gratitude can result in a positive mood and elevate feelings of happiness. World-renowned researcher Brené Brown found that individuals who identify as joyful typically cultivate gratitude consistently by practising particular gratitude exercises daily to promote joy in their lives. Therefore, the more grateful you feel, the more joyful you may become.
Gratitude Can Improve Your Physical Health
Research demonstrates that gratitude helps add in general to one’s health. While stress inhibits the body’s immune response to potential physical threats, an older research review indicates that improved mental well-being can help strengthen the immune system. Physical health can also be improved in other ways. One study shows that practising gratitude can lower the risks related to heart failure. Other research found that practising gratitude can improve sleep quality. Furthermore, another study provided evidence that individuals who frequently practice gratitude have higher energy levels and greater concentration and feelings of alertness.
What Does This Mean for You?
A daily gratitude practice cannot fix a negative frame of mind on its own, but it can have a beneficial, long-term impact on your relationships, as well as your mental and physical well-being. This makes it worth trying.
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