Thankful for the Practice of Gratitude
This psychologist’s heart lights up each year in November when I hear people sharing all the things for which they are thankful and having an “attitude of gratitude.” Now, the topic of gratitude is something I explore with my therapy clients any time of year, so when I say people, I mean people from all areas of life. The topic of gratitude is so present this time of year that it is discussed with our friends and family members to the grocery store clerk, to the “grateful” hashtag we see on social media posts.
My heart lights up not only because gratitude is a positive subject matter, but because of the amazing benefits the practice of gratitude can have on our overall well-being. Dr. Robert A. Emmons, a lead researcher in the field of Positive Psychology, has found that practicing gratitude is essential to the feeling of happiness and is related to many health benefits.
Research findings support the following potential benefits of practicing gratitude:
· More positive outlook about the future
· Improved self-esteem
· More likely to achieve personal goals
· Increase in amount of physical exercise
· Improved energy levels
· Greater focus
· Better sleep
Practicing gratitude involves appreciating the good things in life. It can be something big or it can be something small. The matters and events for which we are grateful can be quite individualized and differ from one person to the next. When practicing gratitude, we bring our attention to that which we appreciate in a purposeful manner.
Dr. Martin Seligman, founder of the field of Positive Psychology, conducted studies on two key ways to practice gratitude: the gratitude visit and three good things. In the gratitude visit study, the participants were first asked to write a letter expressing their appreciation to a specific person in their lives. The next step after writing the letter was to read it aloud to the recipient of the letter. Findings from this study support that practicing gratitude can improve our well-being and decrease symptoms related to depression. The positive impact was felt by participants in this study for one month following writing and sharing the letter of gratitude.
In the research study on three good things, the participants kept a journal for one week in which they reflected on three good things from each day. There was immediate, but only slight improvement to well-being and reduction in depressive symptoms at the time of the study. Interestingly though, the participants in the three good things study continued to show improvement with well-being and decreases in depressive symptoms at study follow ups that occurred one month, 3 months, and 6 months after the research study.
In addition to the improvement on well-being and the reduction in depressive symptoms, there are some extra takeaways from the above two studies on gratitude. First, in order to feel the benefits from practicing gratitude, we need to do it on a regular basis. Practicing gratitude is not a one and done sort of situation. Second, we may need to be patient when practicing gratitude. It may take time some time for us to feel the full positive impact of practicing gratitude on our well-being.
For people who wish to integrate the practice of gratitude into their daily lives, they could use the methods described in the above two research studies. One may choose to write a letter expressing gratitude to an important person in their life and then read the letter aloud to that special person. Alternatively, one may wish to keep a three good things journal. We can also get creative with practicing gratitude and put our own personal twist on it.
For 21 days in the month of November, I found something for which I was grateful each day. After the 21 days, I definitely felt an improvement to my overall well-being and an increase to my subjective experience of happiness. Of course, I must admit that I am a bit biased when it comes to the benefits of gratitude!
Here is my 21 days of gratitude list:
1. I am grateful to the earth for supplying the water that I drink
2. I am grateful for the beauty of the sky above us.
3. I am grateful to the sun for kissing my face.
4. I am grateful for sunrise on the beach.
5. I am grateful for the tranquility of the ocean.
6. I am grateful for evening walks.
7. I am grateful that I get to help people on their healing journeys.
8. I am grateful for beautiful Florida weather.
9. I am grateful for my sight and the ability to visually experience the world around me.
10. I am grateful for opportunities to connect with nature.
11. I am grateful for my sense of smell.
12. I am grateful for sunsets under Spanish moss.
13. I am grateful to be in good health and that modern medicine can help us with whatever ailments we do have.
14. I am grateful for places where I can find solitude.
15. I am grateful for the beauty of our earth.
16. I am grateful for the healthy release that comes with a good cry.
17. I am grateful for peaceful sunrises on the river.
18. I am grateful for early evening breezes.
19. I am grateful for the soothing sound of gentle waves.
20. I am grateful for quiet moments of introspection.
21. I am grateful for the peace that follows deep, calm breathing.
We may also experience the benefits of gratitude by discussing the things for which we are grateful with loved ones and by expressing our thankfulness to people who have done something thoughtful for us. By having an understanding of the value of practicing gratitude, it brings new meaning to holiday traditions like sharing the things for which we are thankful while seated around the Thanksgiving dinner table.
Dr. Jennifer McManus is a licensed psychologist in private practice in Florida who regularly integrates the concept of gratitude into her work with psychotherapy clients. Learn more about her practice at www.drjennifermcmanus.com
