Gratitude

When thinking of a topic to discuss for todays blog (as the final read to close off 2023) the idea of gratitude seemed to pop into my head on a few different occasions. Coupled with the festive season, holidays and family, I could not think of a more appropriate topic to help me reflect on the year gone by - and I hope it will enable you to do the same.

We oftentimes hear about gratitude or being gracious (in fact it may actually be an overdone topic for some readers) but it’s importance, benefits and impact remain steadfast and achievable. Gratitude refers to the quality of being thankful, appreciative, and recognizing and acknowledging the positive aspects of life. It involves a genuine and heartfelt appreciation for the people, experiences, and/or things that contribute positively to one's well-being and existence. Gratitude goes beyond a mere acknowledgment of goodness; it involves a sense of humility, recognizing that others have played a role in one's happiness or success.

Christina Costa describes her experience of gratitude in an invaluable TED talk (How gratitude rewires your brain) and further showcases the psychological benefits and neurological changes that gratitude provokes in oneself - its definitely worth the watch. Regularly expressing gratitude has been correlated with heightened levels of happiness and life satisfaction, along with notable improvements in mental well-being, including reduced stress and depression. The positive impact isn't confined to the mind; gratitude has been associated with enhanced physical health, such as lower blood pressure and improved immune function. Furthermore, fostering a grateful mindset contributes to stronger interpersonal connections, as it cultivates appreciation and acknowledgment, thus fortifying relationships both personally and professionally. Gratitude plays a pivotal role in building resilience, enabling individuals to maintain an optimistic outlook even in challenging circumstances. This practice also promotes better emotional regulation and a positive self-image, contributing to increased self-esteem. By embracing gratitude, individuals often find themselves more empathetic, generous, and inclined to engage in acts of kindness. Additionally, gratitude practices have been linked to improved sleep quality, fostering a sense of peace and contentment that ultimately leads to greater life satisfaction.

It’s important to take into account that gratitude itself is an active choice and that it needs to be intentionally practiced. Your brain will be able to improve its efficiency the more it practices the process or activity - by practicing gratitude religiously, the activity will become easier and less of a challenge over time. Furthermore, your self talk and ideas you think of will become more gratitude focused and positive naturally over time - isn’t that powerful! You dont need to wait for a major life event such as cancer or parkinsons to make you practice this. You can make an active choice now to improve your life, well-being and mental health.

So what can I recommend on how to practice gratitude?

Gratitude affirmations

Gratitude affirmations are positive statements or declarations focused on expressing thanks and appreciation. They are a way to verbally acknowledge and reinforce positive aspects of life. Integrating gratitude affirmations into a daily routine, either by repeating them aloud or writing them down, can contribute to a more optimistic and appreciative outlook. Three ideas a day should do the trick!

Gratitude journalling

Gratitude journaling is a practice that involves regularly recording and reflecting on things in your life for which you are thankful and appreciative. Try writing and reflection on your daily activities and describe what you were grateful for that happened during your day. Remember, it doesn’t only have to be something that went well during the day but rather, a new perspective on the same situation - Christina’s talk explains this thoroughly.

Gratitude letters

Gratitude letters, also known as thank-you letters, are heartfelt expressions of appreciation and thanks that you write to someone who has had a positive impact on your life. These letters go beyond a simple "thank you" and often involve expressing specific details about why you are grateful for the person and how their actions or presence has made a difference for you.

So as we end off a beautiful 2023, I challenge you to complete one of the above ideas before the start of 2024. Take some time before the festive rush to practice gratitude and reflect on experiences positively this year. I hope that by doing this, you can set your intentions for a fantastic 2024.