Practicing Gratitude

Research has shown that being grateful can have many positive effects on our overall health and well-being.

As a leading expert in Positive Psychology, Dr. Martin E. P. Seligman has said, “Gratitude can make your life happier and more satisfying. When we feel gratitude, we benefit from the pleasant memory of a positive event in our life.”

Why exactly does gratitude help?

We are surrounded by challenges, blessings, and lots of varying stimuli each day, yet our brain only really focuses on what we tell it. Our brains can’t take in every bit of stimuli that happens around us, so it filters out what it thinks we don’t need. As humans, our brains are wired for protection, not happiness. That means from an evolutionary perspective, we prioritize what could go wrong over what could go right to protect from disaster. That negative bias we have inherited from our ancestors means we tend to prioritize our problems and challenges over our blessings. When we prioritize our challenges, we inadvertently tell our mind to notice those things and filter out the positive. By purposefully spending time noticing, thinking about, and acknowledging the things we are grateful for, our brains notice more of the positive each day.

Let’s look at five simple exercises that can help us practice gratitude each day.

1. Keep a gratitude journal

Spend 10 minutes each night writing down what you are grateful for and why it is important.

2. Write a gratitude letter

Close your eyes and think of someone who positively impacted your life. Write them a letter expressing how they helped you and why it meant so much to you.

3. Celebrate others

Start your conversations with others by noting one thing that you feel gratitude towards him or her for. This not only makes the person feel good, but it also increases the potential to deepen the relationship.

4. Watch Your Words

Complaining can be considered the opposite of gratitude. Start observing how you communicate with others and identify areas where you could increase positive words, give more grace, and focus on collaboration.

5. Practice mindfulness

Practice being in the moment more often throughout your day. Start with small tasks where you can approach them as if you are a child doing it for the first time.

Finally, I want to share a short exercise I created called Fill Your BAG. Imagine yourself emptying out all the negative energy you may have accumulated in your day and then use the letters of the word BAG to identify what you carry into the rest of your day:

B—What was the Best and Brightest part of the day?

A—What did I Accomplish?

G—What am I Grateful for?

Written by: Cara Maksimow, LCSW of Maximize Wellness, on behalf of the Mayors Wellness Campaign Advisory Committee of the Chathams.