Written by Nishagie Hettiarachchi
Edited by Cassidy Ho
I’m sure everyone has heard the phrase: “at least be grateful for what you have”. While at times it may seem like counting your blessings should be the last thing on your mind, there are significant benefits to regularly allowing yourself the opportunity to do so.
Graphic made by Ashley de la Cruz, from Arts for Relief
What is gratitude?
According to the Oxford Dictionary, it is “the quality of being thankful” and the “readiness to show appreciation for and to return kindness to others”. Robert A. Emmons and Michael McCullough, two psychologists who specialize in gratitude, state that gratitude is an “emotional state” that stems from a “two-step cognitive process”.
These are:
Recognizing the existence of a positive outcome
Recognizing that the origin of the positive outcome is external
In short, to experience gratitude, we must comprehend that positive aspects of our lives originate from external factors -- something besides ourselves.
What are the physical, psychological, and social benefits of gratitude?
People who practice gratitude daily take part in more physical activities and exercise. They generally have lower blood pressure, sleep longer hours, and are less susceptible to physical pain. Optimism and enthusiasm also stem from practicing gratitude daily, as well as having higher energy levels, better positive emotions, increased motivation, and increased levels of self-esteem. Practicing gratitude daily allows people to feel less stressed and less lonely. It can lead to understanding and forgiving, as well as stronger compassion and generosity.
How can I practice gratitude daily?
While there are many ways to practice gratitude, here are some simple options that anyone can do daily to contribute to a better mindset.
Write a list of things you appreciate and are thankful for. (they don’t have to be extravagant; ie. food, water, home)
Express thanks to someone who has made a positive impact on your life, large or small.
Take care of your body, and remind yourself that it supports you throughout the day.
Observe the world around you and focus on things that bring you peace.
Allow yourself time to absorb good moments and take some time to recharge.
Include an act of kindness in your daily schedule, small or large.
Volunteer and help those around you who may not have the tools to help themselves.
Reward effort in your activities
Allow yourself to see the potential for growth in everything you do.
Lastly, be kind to yourself.
Over time, these simple moments of gratitude will contribute to a better mindset, improving mental and physical health. Remember that it’s okay to acknowledge you are stressed and having a hard time seeing positivity in the world. While acknowledging this, remember that positive thoughts and actions are just as powerful as negative ones, and slowly allowing yourself to be grateful for the simple things in life may be a large factor in improving your mindset.
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