“Gratitude is the fairest blossom which springs from the soul.” – Henry Ward Beecher
2020 welcomes a new decade and an opportunity to sharpen your focus on what matters most. Practicing gratitude places what’s important in full view, and can significantly benefit to your quality of life. Read on to learn more about the remarkable power of gratitude, and how you can incorporate it into your everyday life.
The benefits of gratitude
It’s good to be grateful. A growing body of research shows the many positive benefits practicing gratitude can have on the mind, body and spirit. By practicing gratitude on a regular basis, you can experience benefits that include:
Enhanced empathy
According to a 2012 study by the University of Kentucky, people who rank higher on gratitude scales experienced more empathy towards others, and a decreased desire to retaliate or seek revenge when given negative feedback.
Stronger relationships
A 2014 study published in Emotion found that those who make it a point to practice gratitude every day had better social interactions with others. They tend to be happier, friendlier, and more positive. They also had an easier time making friends and strengthening meaningful connections with loved ones.
Brain benefits
Researchers from the National Institute of Health found that people who showed more gratitude had higher levels of activity in the hypothalamus. The hypothalamus is the part of the brain that controls essential bodily functions, including eating, drinking and sleep, along with influencing stress and metabolism levels. The hippocampus and the amygdala, which regulate emotions, memory and additional bodily functions, are also activated by feelings of gratitude.
With this increase in positive brain activity, gratitude provides the following benefits to your brain:
Better sleep
Grateful people are more likely to sleep better and wake up feeling refreshed. Research has shown this is because gratitude triggers hypothalamic regulation, which helps us achieve the deep and healthy sleep our bodies need. Plus, counting your blessings before bed instead of counting sheep helps the brain end the day on a high note and enter a stress-free sleep.
Positive outlook and mental strength
The more you practice gratitude, the more your can brain rewire itself to a more positive and happier outlook on life. This helps us deal with adversity, trauma and hard life experiences. One study on Vietnam War Veterans found that those with higher levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder, showing the role that gratitude plays in overcoming trauma.
Stress and anxiety regulation
Practicing gratitude helps us handle stress by acknowledging the positives and broadening our perception. One study on gratitude and appreciation found that feelings of gratitude led to a significant decrease in the stress hormone cortisol. Because gratitude decreases the stress hormone, it also significantly reduces symptoms of anxiety and depression.
Feelings of gratitude modify the prefrontal cortex, which manages negative emotions like guilt, shame, violence and regret. In this sense, gratitude actually changes your brain to turn negative feelings into positive ones.
How to practice gratitude
Being able to express gratitude doesn’t always come easy, but changing your mindset can be as simple as making a few changes to both your day to day routine and the way you think about your life.
Write a letter
Writing a letter or thank you note as an expression of gratitude forces our brains to focus on the positive. It’s a great way to re-center yourself in the present moment and reflect on the
reasons why you’re truly grateful for the people in your life.
You don’t necessarily have to send the letter, although the person would likely appreciate reading it. Putting your feelings in writing is enough.
Say it face-to-face
One of the most straightforward ways to practice gratitude is to say it out loud. Let your loved ones know what they mean to you and why you’re grateful for them. This may not always seem easy, but it doesn’t have to be difficult. You’d be surprised how much impact a smile and a simple “thank you” can make. Just thanking your family members, friends and those you encounter in your daily life is an effective way to express your gratitude.
Keep a gratitude journal
Gratitude journaling is a great way to reflect on the things that you’re grateful for. All you have to do is take a few minutes to write down what made you feel grateful that day. For example, you could be grateful for getting to spend time with family, or grateful that you finally achieved a goal you’ve worked hard at. A good rule of thumb is to list three to five things, but don’t let that limit you. The more you’re able to recognize gratitude in your day to day life, the more you’ll have in your journal. And, don’t get discouraged if you find yourself staring at a blank page—it’s better to write something, no matter how small or insignificant it may seem, than to write nothing.
Gratitude journaling at night is a great way to end on the day, and it can even help you sleep better, according to a study in Applied Psychology: Health and Wellbeing. The study found that writing in a gratitude journal before bed helped participants quiet their minds and sleep better, with less stress-induced tossing and turning.
Practice mindfulness
Mindfulness and meditation can rewire your brain to be more grateful, naturally. All it takes is five to ten minutes a day where you sit down in a comfortable place. Simply close your eyes and picture the things you’re grateful for. Your spouse, your kids, your home or your pets are good places to start. The more you practice mindfulness, the more you’ll start feeling happier and more grateful. Studies show that it only takes eight weeks of regular mindfulness practice for people to start showing changes in brain patterns that lead to more empathy, gratitude and happiness.
Give back
You can express your gratitude for your community and the people in it by donating your time, money or assets to causes that mean the most to you.
Volunteering
Volunteering is one of the best ways to improve your happiness and wellbeing, according to Martin Seligman, a professor at the University of Pennsylvania. Volunteering also helps you feel more grateful for what you may take for granted, and give you a renewed sense of perspective on all the things you truly have to be thankful for.
Gratitude and charitable giving
When we give, we feel better. Think of the warm feeling you get when you give someone a thoughtful gift, or when someone shows their appreciation for something you’ve done. This feeling comes from the “feel good” chemicals, or endorphins, in our brains; including serotonin, dopamine and oxytocin. Studies show that charitable giving in any amount stimulates the reward center in our brain, where these endorphins live. When they’re released, you feel happy, grateful and proud of your good deed. This is what makes charitable giving such a powerful way to express gratitude.
Next steps
Practicing gratitude through philanthropy is a meaningful way to express appreciation and support superior health care and wellness through Sun Health Foundation’s Generosity for Generations Campaign. To learn about how you can make an impact, contact our knowledgeable and grateful Directors of Philanthropy.
