Gratitude practice and your well-being
Gratitude is an action you evoke by being thankful to someone or something that adds value to your life in some way. Gratitude is an emotion which aids in connecting to something larger than self – could be another person, group of people, nature or what one perceives as higher power.
It is a common behaviour that when we set goals and achieve them, we spend very less time appreciating the fact that we accomplished a task we set out to do. We focus on what we haven’t yet accomplished or on the next task on the list. This results in our natural state of mind becoming – “lacking something”; which contributes to our unhappiness. However, when we take the time to appreciate what we have, instead of always reaching for something we do not have yet, we learn to be consciously happy.
Positive psychology promotes gratitude practice as feeling gratitude contributes to our overall well-being, which, subsequently, produces longer lasting positivity. Thanking helps in feeling more positive emotions, relishing all accomplishments no matter big or small, enabling one to be more resilient and also in building better relationships.
Gratitude works
When you say “thank you”, you acknowledge someone’s effort or an act of kindness that was bestowed upon you and recognise that something good happened in your life that you are thankful for. This adds to a sense of accomplishment and therefore happiness.
We feel happy when we are thanked for that little bit of extra effort we put in. Similarly, when you thank someone, you are unconditionally showing that they are appreciated. Consequently, such acts have the tendencies of a ripple effect as from your display of gratitude; others learn to practice gratitude too. Brownie points to you!
Further, reflection also helps if you are trying to take on a new habit or quit an old one. For example: if you recently started to exercise, adding gratitude practice helps in appreciating your effort and all the things that made exercise possible for you. Similarly, if you tried to quit smoking, gratitude practice could help in recognising your effort and help you stay on track.
Practicing Gratitude
It has become very rare that we count our blessings these days, hence it is important to intentionally add gratitude practice in our day-to-day life, either by thanking directly, or recording what you are thankful for on a daily or bi-weekly basis. Such practice helps you in reminding yourself what you have and are grateful for and motivates you to continue putting in efforts to accomplish more tasks in life.
Gratitude can be practiced in many ways. Here are some ways that can help you get started.
- Thanking someone – at least one person every day for showing you the kindness that gave you even a moment of relief.
- Journaling what you were grateful for during the day. It could be something as simple as sight of beautiful flowers, or a smile on a loved one’s face.
- Writing a thank you note to anyone who helped you, every now and then.
- Thanking mentally when someone or something unexpectedly helped you in a time of need.
- Always count your blessings. Reflect on what is going right in your day-to-day life, and be grateful for the same.
Buddhist monks are known to start their day with gratitude practice (they say something like this):
With gratitude I remember the people, animals, plants, insects, creatures of the sky and sea, air and water, fire and earth, all whose joyful exertion blesses my life every day.
I offer my gratitude for the safety and well-being I have been given.
I offer my gratitude for the measure of health I have been given.
I offer my gratitude for the family and friends I have been given.
I offer my gratitude for the teachings and lessons I have been given.
I offer my gratitude for the life I have been given.
Effects of gratitude practice
Gratitude practice is known to improve well-being; result in deeper and meaningful relationships as it allows you to show appreciation to the people in your life; increases optimism as you reflect on what is good and how much good exists in your life. Philosophers, religious and spiritual leaders of all times acknowledge the importance of gratitude in human life. Giving thanks has always been considered a virtue.