Gratitude - In Action
For me, fall has always been a time to focus on gratitude.
When I first became acquainted with the concept of gratitude, I learned that gratitude is not thankfulness. Gratitude, unlike the feeling of thankfulness, is an action.
The definition of gratitude, according to the Oxford Dictionary is “showing an appreciation of kindness.” Thankful, alternatively, is defined as “feeling please and relieved.”
Studies show that when we express gratitude, we can experience an increase in happiness of up to 25% (Emmons, Robert A. Thanks!: How the New Science of Gratitude Can Make You Happier. Houghton Mifflin Co., 2007.).
The key here is the word express. Feeling thankful is nice and all, but the action of gratitude is what in improves our mood. And it does a lot more than that - some of the scientific benefits of gratitude include:
Improves sleep patterns
Improves immune system (and reduces symptoms of illness)
Lowers blood pressure
Encourages energy to exercise more
Helps with symptoms of anxiety, depression, and PTSD
Promotes forgiveness
Increases level of helpfulness and altruism
Improves self esteem
Enhances empathy and reduces aggression
The Latin root of the word gratitude is grata or gratia—a given gift—and from this same root we get our word grace, which means a gift freely given.
So what does it mean to express gratitude? It doesn’t need to be a big chore. It can be small actions every day. Below are some ideas for practicing the action of gratitude.
Gratitude journaling -This works because it slowly changes the way we perceive situations by adjusting what we focus on.
Gratitude letter - deliver it in person and/or read aloud.
Mental subtraction of relationships - appreciate a loved one by imagining your life without them.
Notice the beauty in nature each day. A mindful walk can help build lasting happiness.
Focus on intentions - when something good happens to you, consider how someone tried on purpose to bring good into your life, even at a cost to themselves.
Recognize the positive - at the dinner table, everyone comes up with three good things that happened that day.
Nurture the friendships you have - good friends don’t come along every day.
Cook meals with love - think of the people you will feed.
Service work - Volunteer for organizations that help others. Include an act of kindness in your life each day.
Intentionally avoid gossip or speaking badly about anyone.
Commit to one day a week when you won’t complain about anything.
Thank the people who serve you in the community like the shopkeeper, the bus drivers, etc.
Say thank you for the little things loved ones do for you, things you normally take for granted.
See the growth opportunity in your mistakes.
Practice gratitude at the same time every day to make it a habit.
I’m going to challenge all of you to spend the last two weeks of November on gratitude. Be intentional, for two weeks, about including the action of gratitude in every day.
At the end of the two weeks, take inventory. What has changed? Do you feel happier? Are you sleeping better? Do you have more energy?
Let me know how it goes - I’d love to hear about your experience :)
Before you go, check out this cute video further explaining statistics on the expression of gratitude: https://www.youtube.com/watch?v=oHv6vTKD6lg
Stay connected,
Angie