In the context of self-help, gratitude refers to the feeling of appreciation and thankfulness for the good things in one’s life and circumstances, no matter how big or small. It is more than just acknowledging help from others; it’s a broader life orientation focused on noticing and valuing the positive aspects of the world and one’s own experiences. This perspective involves asking oneself what is right in the current situation, what makes one lucky to be where they are, and how even challenging situations might offer a hidden benefit.
If someone makes a conscious effort to express more gratitude, several positive consequences may follow:
- Increased Happiness: Expressing gratitude has been shown to have a short-term positive effect on happiness levels, with some research suggesting increases of up to 25%. People who are habitually grateful tend to be happier overall. Regularly noting things one is grateful for can boost happiness more than focusing on complaints or neutral events.
- Counteracting Negativity and Depression: Gratitude can act as a counterbalance to depression by shifting focus from what is wrong to what is right in life. It helps to break the cycle of negativity that can often accompany anxiety and low mood.
- Improved Well-being: Gratitude is strongly linked to overall well-being. Practising gratitude can enhance emotion regulation and motivation.
- Enhanced Optimism and Goal Achievement: Individuals who express gratitude on a regular basis tend to be more optimistic and make more progress towards their goals.
- Better Health: Some studies suggest a link between regular gratitude practice and improved health.
- Increased Helpfulness and Positive Relationships: Grateful individuals are often more helpful to others. Expressing gratitude to partners, for example, can protect relationship satisfaction and commitment. Showing appreciation to others can also lead to more positive interactions and strengthen relationships.
- Calmer Mind: Practising gratitude has been shown to calm the amygdala, the part of the brain associated with processing emotions like fear.
- Increased Self-Esteem: When others acknowledge and appreciate something someone has done, it can boost their self-esteem. Furthermore, appreciating one’s own efforts can foster a greater sense of self-worth.
Here are some examples of ways people can increase their levels of gratitude:
- Asking Positive Questions: Regularly prompting oneself with questions that direct attention to the positive aspects of life, such as “What is good about this?” or “What can I appreciate right now?”.
- Keeping a Gratitude Journal: Dedicating time to write down specific things, people, or experiences one is thankful for.
- Expressing Thanks to Others: Verbally or in writing, letting people know that their actions or presence are appreciated.
- Savouring Positive Moments: Taking time to fully experience and appreciate positive events, no matter how small.
- “Three Good Things” Exercise: At the end of each day, recalling and noting down three things that went well and reflecting on why they did.
- Acknowledging Everyday Blessings: Consciously recognising and being thankful for things often taken for granted, like having food, shelter, or good health.
- Appreciating One’s Own Efforts: Taking a moment to acknowledge and appreciate one’s own hard work and accomplishments, no matter how small they might seem.
Here are some simple habits people could adopt to become more grateful and express more gratitude in their life, step-by-step:
- Start a Daily Gratitude Reflection: Choose a consistent time each day (e.g., when you wake up, during a meal, or before bed). Take one minute to silently think about at least one thing you feel grateful for in that moment.
- Keep a Brief Gratitude Log: Find a small notebook or use a notes app on your phone. At the end of each day, write down 1-3 specific things you were grateful for that day. Try to make them different each day.
- Express Gratitude to One Person Daily: Make it a goal to thank at least one person each day, either verbally or in writing. This could be for something specific they did or simply for their presence in your life.
- Practice Mindful Appreciation: During everyday activities (like having a cup of tea, taking a walk, or talking to someone), consciously focus on what you appreciate about that experience. Engage your senses and take it in fully.
- End the Day with “What Went Well?”: Before going to sleep, think of one positive thing that happened during your day and why it occurred. This helps shift your focus towards the good.
Summary:
Gratitude in self-help is about appreciating the positive aspects of life. Expressing gratitude can lead to increased happiness, improved well-being, and stronger relationships. Simple habits like daily reflection, keeping a gratitude log, expressing thanks, practising mindful appreciation, and ending the day with positive reflections can help cultivate a more grateful outlook and lead to expressing gratitude more often.