The importance of gratitude
There’s a Chinese proverb that says, “People in the West are always getting ready to live.” How often do we catch ourselves saying, “I’ll be happier when…” as we chase after a distant goal that we believe will bring us contentment? Yet, we often arrive at these milestones only to find they don’t hold the fulfilment we expected. This effectively gives the power of our emotional state over to something outside of us, ultimately leaving ourselves helpless. Practising gratitude keeps us firmly rooted in the joy and abundance of our own lives, rather than postponing our happiness for an uncertain future.
Won’t take my word for it? Studies have shown that gratitude acts as a natural anti-depressant & the physiological basis of this lies at neurotransmitter level. Expressing gratitude releases dopamine & serotonin (feel good hormones) making us feel happy from the inside. By consciously practising gratitude everyday we can strengthen these neural pathways, like building a muscle.
How do I create a gratitude practice?
Here’s some tips to help you get started on finding a gratitude practice that works best for you:
- Rule of 3: challenge yourself daily to think of 3 things you’re grateful for so you can truly connect to a sense of abundance in your life
- Choose a Method: Decide how you want to express your gratitude. Examples include:
- Daily gratitude journal – find yourself a beautiful journal to capture your gratitude, keep it by your bedside as a reminder each day
- Gratitude jars – write down your moments of gratitude on a piece of paper and keep them in a jar. You’ll start to see before your eyes the abundance of all the things you’re thankful for building throughout the year and you can reach for this in a moment where you’re feeling low and need a boost
- Phone notes – this is helpful if you’re time poor or to bring some positivity to your commute: if you write 3 things each day, by the end of the year you’ll have captured a list of over 1000 things you’re grateful for
- Practice mindfulness – take a moment in silence with your eyes closes and hand on your heart as you focus on your breath and the things in your life that you’re thankful for, notice the shift in your energy. This is also particularly useful to disrupt rumination or anxious thoughts and to bring you into the present.
- Set a Routine: Make gratitude a daily habit as consistency is key. Set aside a specific time each day and stick to it —perhaps in the morning to start your day positively or at night to reflect on the day’s positive moments. You could always set a reminder on your phone or in your calendar at the same time each day to prompt you.
- Be Specific: Rather than stating, “I’m grateful for my friends,” try to be more specific: “I’m grateful for the support my friend offered when I was feeling down.” This helps deepen your gratitude.
- Focus on the Positive: When listing things you’re grateful for, try to include even small things, like a beautiful sunset or a cup of coffee. This trains your mind to notice the positives in everyday life so that your natural disposition becomes positive by default.
- Challenge Negative Thoughts: When you catch yourself dwelling on negativity, consciously shift your focus to something you’re grateful for. This can help break the cycle of negative thinking as you’re embracing neuroplasticity to rewire your brain towards positivity.
- Express Gratitude to Others: Why not start by sending a message to a friend or relative telling them why you’re grateful for them being in your life. We could all use a bit of love so it’s a win-win. This can strengthen your relationships and spread positivity hopefully causing a ripple effect out into the world.
Embracing gratitude, even on tough days, is a transformative practice. As Brianna Wiest reminds us, “To fully accept your life—the highs and lows—is to be grateful for it all. The ‘good’ teaches us, but the ‘bad’ teaches us better.” As you cultivate your gratitude practice, you’ll notice a shift in your perspective. You will live from a place of true abundance where challenges will become powerful lessons, enhancing your resilience and enriching your journey through life.
If you’re struggling to navigate the ups and downs of life and need some support in building mental resilience, please book a free discovery call here to work with me as your transformational coach. Working together you will shift from self-doubt and negative self-talk to an empowering mindset that builds confidence and optimism. I’m grateful for you being here, Chaz x