Thanksgiving seems like the right time to practice gratitude. An easy way to do this is with a gratitude journal. For some it may be difficult to write about, especially if you are struggling with your relationship, your health or the loss of a loved one. Even if this is true, I’m sure there are things that are going well that you can be grateful for. For others, you may see the blessings around you on a regular basis.
Practicing gratitude is also good for your mental health.
Mental health benefits of gratitude
Two studies on gratitude were cited from Harvard Health Publishing at Harvard medical school. One was by Dr. Emmons and McCollough. In this study participants were told to write about one of three things. The first group was asked to write something that had happened during the week that led to feelings of gratitude. The second group was asked to write about things that led to feelings of irritation. Finally, the third group was told to write about something that had impacted them during the week.
After a 10-week time frame, those who had written about gratitude were more positive and were feeling good. It also led to fewer doctor visits than those who had written about sources of irritation.
Martin Seligman PhD was the author of the second study. The control group in his study wrote about early childhood memories. The other group was asked to write a letter of gratitude, and deliver it to someone who hadn’t been thanked for something positive they had done for the participant. Those who had delivered the letter felt a positive impact for a month after the study.
What is gratitude?
You may even wonder what exactly is gratitude. It is being thankful for what you have or what is going well in your life. These things can come from within, it can involve others in your life, or even the random acts of kindness from strangers. Most of these things are not tangible. It can help you feel a part of things, a sense of belonging or connection to others, or a higher power.
How to practice gratitude
First think about something that is going well in your life. Let’s say your sister is always there for you when you need her. Think about how you feel knowing that she is there for you. Close your eyes and focus on the feelings that arise. Is there some place in your body you feel it? Do you feel warmth anywhere in your body? Be mindful of all that you are feeling.
Interestingly, as I am writing this blog, my cat just curled up in my lap. I’m so thankful that I have a cat that will come to me. I close my eyes and focus on her. I can feel the warmth and heaviness of her body on my lap. Her fur is very soft. She is purring and I can hear her. I can also feel the vibrations on my lap. I close my eyes and feel love for my cat. As I focus on her, my breathing slows down and I feel more relaxed. It’s like meditating. If you have a dog or cat, my guess is you know what I’m talking about. You can feel the connection with your pet.
Practicing gratitude with a gratitude journal and more
There are many ways to practice gratitude. There is no wrong or right way to do so.
Gratitude journal
Some people like to write about the things they are grateful for and how it makes them feel. You can write it on your phone, a piece of paper, or a journal.
Write down 3 things daily that you are grateful for. When you start thinking of your blessings, your wealth, health, relationships etc., I’m sure there is something good.
This simple act can help you get your day off to the right start, or end your day on a positive note. It can be a mood changer. It is hard to be grateful and depressed at the same time.
Gratitude wall
Write down something on a sticky note that you are grateful for on a daily basis. Put the sticky note around your desk, or on a wall in your home. As time goes on you will see that you have a lot to be grateful for.
When you are having a bad day, go over to the wall. Doing so can help you remember all that is going well in your life. This can help you get out of your funk.
Mindfulness meditation
The key here is to focus on your 5 senses. Look at the examples above. I spoke about my cat. First, I could feel the warmth and heaviness of her body. Second I said that I could hear her purring. Third I could see her curled up in my lap. Her little back paws were stretched out over my lap. Her head was curled under. There was no smell or taste involved. However I did close my eyes and slow down my breathing, which led to a feeling of relaxation and connection.
Things to write about in your gratitude journal
Oh my, the list can go on and on if you really think about it. I’ve been up for 2.5 hours. I am grateful I have a cat that will curl up on my lap and sleep. I’m grateful that the coffee was already made and I didn’t have to do it. The temperature in my home is warm and comfortable even though it is in the 40’s and windy outside. Another thing I am grateful for is that my husband is doing the wash as I am writing this. There are already so many good things in my day.
What is going well in your life?
Look at your relationship with a family member, or a friend. Most of us have someone in our life that makes it a better place. Maybe someone loves or understands us. It can be someone who makes you laugh. Who are the people in your life that make it a better?
Health
Are you healthy? It is easy to ignore it when you are feeling well, as that’s the status quo. Yet how do you feel when you aren’t healthy? Most of us are miserable and now the old status quo sounds wonderful. Why not practice gratitude that you are healthy, are relatively pain free, or can walk and talk just fine?
Random acts of kindness
I always like to write about this as it happens on a regular basis and we may not be aware of it. Did someone let you get in line in front of them at the grocery store because you only had a few items? Perhaps someone held the door open for you. Maybe someone smiled at you or gave you a complement. Did someone let you cut in traffic? Really appreciate that someone did that for you.
On the flip side, did you do or say something nice to a stranger? Perhaps they are grateful for you, in turn making you feel good.
So focus on all those things big and small that are going well for you. My hope is that you too will be able to feel all those wonderful feelings of thankfulness and put them into your gratitude journal.
If this something you’d like to learn more about, please call me at 713-304-6554.
Take care,
Debbie
