The Benefits of Gratitude Practice for Mental Health and Well-Being
Developing an attitude of appreciation is a simple and powerful technique to enhance your mental well-being. It has been demonstrated to offer protection against a range of adverse consequences, such as anxiety and depression. Make a list of the things you are grateful for during the day, such as your partner helping out with household tasks or the double rainbow you noticed on your way home from work. Prior to turning in for the night, consider listing your blessings in a journal.
1. Increases Self-Respect
Reminding yourself that you have so much to be grateful for when you practice gratitude might help you feel more confident. It's also an opportunity to celebrate all that you've accomplished rather than comparing your life to others. There are several ways to cultivate thankfulness: make a list at the end of the day, write in your journal, or download an app to monitor your progress. If you incorporate this into your daily routine, you could find it simpler to remain upbeat and experience less stress during the day. Writing a letter of gratitude to someone who has improved your life is an additional suggestion. According to one study, writing letters of gratitude helped high school students feel more important, obligated, and inspired to become better people.
2. Lessens Tension
Reducing stress can be achieved by completing everyday duties with a positive outlook and a sense of accomplishment. This is due to the fact that gratitude makes it simpler to see obstacles and trying circumstances in a more controllable perspective. Concentrating on thankfulness enables you to appreciate life's little wins, such as finding a parking space or sipping a warm cup of coffee. This also assists in diverting your attention from the things that are bad and frequently cause anxiety and depressive symptoms. It's critical to get help from a licensed professional therapist if you are unable to access feelings of appreciation (see BetterHelp). This episode of the podcast provides some first guidance on initiating a thankfulness practice.
3. Lifts Your Spirits
People who are grateful often see possibilities instead of obstacles in life, which can help them make sense of their experiences and move on. Their relationships may be more fulfilling and of higher quality as a result, and their emotional resilience may also grow. Regular exercise and a healthy diet are two more habits that can be bolstered by thankfulness practices. Prosocial conduct, like picking up litter or paying it forward by purchasing a coffee for the person in line behind you, has even been demonstrated to be inspired by it. Additionally, it can be a useful tool in the treatment of a variety of mental health issues and disorders, such as anxiety and depression. Even people with substance addiction difficulties may benefit from it. It's a sign of achievement, and accomplishments can lift people's spirits and self-esteem.
4. Makes Your Bonds Stronger
Not only may gratitude help you get over bad feelings, but it also improve your relationships with others. According to research, those who express thanks to others on a regular basis report feeling happier in their relationships. Writing a thank-you note to someone who has assisted you in any manner is one approach to accomplish this. This could be something minor, like a barista who strikes up a conversation with you, or something more significant, like a parent or spouse who helped you get through a difficult period. Noticing the things you have to be thankful for on a daily basis or in a notebook is another technique to cultivate thankfulness. You can actually do this at any time of day, but it's a good idea to set up a regular time to do it (common choices include first thing in the morning or at night).
5. Promotes Better Health
Being grateful goes beyond a health craze. According to studies, giving thanks on a regular basis enhances physical well-being and gives one a sense of success. For instance, hemoglobin A1c, a measure of blood sugar control, is lower in those who consistently practice thankfulness. Developing a thankfulness practice can also assist you in reframing traumatic experiences to emphasize how they will fortify you. There are various ways to cultivate thankfulness, such as journaling or starting a daily meditation routine. Experts suggest picking a strategy that strikes a balance between being real and doable. Practicing mindfulness and concentrating on things you are grateful for first thing in the morning or right before bed are popular choices. Whatever you do, though, keep in mind to be grateful in the moment and not just go through the motions.
