It can be easy to get lost in the hustle and bustle of the next two months. And many of us will experience varying levels of stress, anxiety, overwhelm, and loneliness. However, gratitude is a simple daily practice we can try that has the potential to truly boost our mood and change our perspective.

What is gratitude?

Gratitude is intentionally noticing and bringing your focus onto the positive aspects of your life.

Harvard Health describes it this way:

“Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives. In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, being grateful also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.”

Why gratitude?

1. IMPROVED WELL-BEING

Many of my clients report decreased stress, better sleep, feeling more hopeful, and an overall improved mood when regularly practicing gratitude.

According to UCLA Health, research indicates that practicing gratitude for just 15 minutes a day, five days a week, for at least six weeks improves mental and physical wellness, including: 

*Reducing anxiety and depression

*Decreasing blood pressure and heart rate

*Improving stress and sleep

2. SHIFT IN PERSPECTIVE

The daily practice of gratitude trains our brains to look for and appreciate the little things. What we focus on, grows. So, if we focus on the goodness in our lives, we notice it more. And if we focus on daily frustrations, we naturally notice more of them too. Thankfully, we have the power to choose what we focus on. We have a choice!

Gratitude changes the way we see. It trains our brains to focus on the positive, what we DO have, rather than what we DON’T have.

This shift in perspective can grow more joy and even change our lives over time! Author Ann Voskamp says:

“Joy is always a function of gratitude, and gratitude is always a function of perspective. If we are going to change our lives, what we are going to have to change is the way we see.”

How to practice gratitude:

The good news is: Gratitude is a choice. It simply requires intentional noticing and reflecting. Anybody of any age can choose to begin this life-changing habit.

Here’s a few options to try as you seek to incorporate more gratitude into your life. Choose one below (or come up with your own) and schedule it into your day, each day, for the next 6 weeks. 

*Identify 3-5 things you’re thankful for each day…write them down either in a journal or in a list on your phone. Challenge yourself to list something different each day…no repeats. ;)

*Make it a habit to go around the table as a family and each share 3 things you’re thankful for.

*Consider writing a thankyou note to encourage and show appreciation to someone who’s helped or impacted you in some way. Bonus: your happiness will increase even more if you personally deliver it (according to researcher Dr. Martin Seligman).

*Pray. Prayer is a tool that can grow your gratitude.

Challenge

Try it out! I invite you to rate your mental health today on a scale of 0-10, with 0 being “worst ever” and 10 being “best ever.” Write that number down somewhere today as your baseline. Then, after practicing gratitude for 6 weeks, check in with yourself again and see how your number improves. It’s a simple way to enhance your overall well-being and change your perspective…maybe even your life!

Resources:

https://annvoskamp.com/crazy-joy/

https://annvoskamp.com/one-thousand-gifts-book/

https://www.uclahealth.org/news/article/health-benefits-gratitude

https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

If you’re struggling with stress, overwhelm, anxiety, or feeling down this time of year and need some help, I’d be honored to work with you. Reach out today!