GRATITUDE
’Tis the season for pumpkin spice everything and the time of the year when gratitude is at the front and center for most of us. It’s hard not to think about all of the things that bring joy and warmth to our hearts: this is when so many of us are reunited with our loved ones for the holidays.
But giving yourself the gift of thanks is something you can and should do more beyond the holiday season. In fact, a consistent gratitude practice can go a long way in improving your outlook as well as your physical and mental health all year round.
What is gratitude? It’s an emotion that comes up when we reflect on and appreciate the good things in our life. That includes material possessions, relationships, and/or experiences. There’s no right or wrong thing to be grateful for. As long as it makes you happy, it’s a good thing…and the more things you’re grateful for, the better.
The first time I was introduced to a gratitude practice, I was going through a rough patch in my life where I was struggling to find a healthy work-life balance (spoiler alert: this is an ongoing thing, but we’ll save that for another article). A good friend and fellow yoga instructor empowered me to begin my gratitude journey by asking me to start each day by thinking about the things in my life I was grateful for. She told me how this practice made such a big difference in her life by helping her shift her mindset and she knew it would do the same for me.
Beginning my gratitude practice journey was simple. I made it a point to start my day by thinking about the good and positive things or people in my life and then actively feeling thankful for them. Since then, it’s evolved. Not only do I think about the things I’m grateful for, but I also write those things down. And when I have the time, I reflect while writing those things down and share my gratitude with those loved ones. I’ll let you in on a secret: you always have time for this…the key is making it a priority.
As you read this, try thinking of a couple of things that you are grateful for. Do you have the extra time to write those things down while reflecting upon them? The time you take to pause and reflect will make a difference in the way your body feels. But it’s not just a feeling. Research has been done on the long-term effects gratitude can have. Studies have shown that people who felt grateful for little, everyday things are more patient and are better able to make sensible decisions compared to those who didn’t feel grateful on a day-to-day basis.
Feeling grateful has also been found to help people sleep better and for longer durations. This is most likely because the more positive thoughts a person has before going to sleep will help soothe their nervous system. This is why practicing gratitude at night is a great habit to get into.
Lastly, other findings show that grateful folks are more likely to report higher levels of happiness and lower levels of stress, depression, and anxiety. Plus, those who practice gratitude had less social anxiety and feel more confident in social situations. I share all of these findings as a way to give you an added incentive to explore this form of self-care if you haven’t already.
Something to consider as you get started is that gratitude takes practice just like everything else. Set a goal to incorporate a gratitude practice into your routine for at least a week and do your best to stick to it. At the end of that week, take some time to reflect on the lessons you’ve learned and other feelings you’ve observed from doing this. I can guarantee you’ll experience a strong case of the warm fuzzies. Even if it’s tough for you to pinpoint anything, you can at least say you tried. After time and more reflection, it will become a way of life instead of something you need or “have” to do.
One of the best gifts I’ve been given was a 5-Minute Journal. Early in our relationship, my wife surprised me with one—you guessed it—during an emotionally challenging time. This took my gratitude practice to new levels because it helped me pinpoint the bright spots of my day while allowing me to find the positive even in the most challenging moments. Once I got into the swing of writing in my journal consistently, I found that I was able to practice gratitude even quicker, sometimes at the moment. It also opened me up to sharing my gratitude more freely. Doing so has strengthened my relationship with her and the other loved ones in my life.
Another lesson I’ve learned through this heightened practice is that there are going to be days when finding one thing to be grateful for could be seemingly impossible. That is so real and it’s okay. It’ll make it that much more meaningful when you get your gratitude groove back. On those challenging days, show some grace to yourself and give yourself time and space to sit in stillness. When you allow your nervous system to calm and reset, you’ll have the clarity to see a different perspective. Do your best to surround yourself with the things or people that bring you joy. Something that often works for me is flipping through my notes to remind myself of the past moments of happiness (that in itself can be a bright spot in my day!).
The journey to finding what works for you is one that will take time, patience, and vulnerability to explore. I’m proud to say that at this point in my life, I can look back at some of the most challenging moments I’ve experienced with gratitude. Remember to show grace with yourself as you make this part of your routine…and do the best you can to be consistent. After some time, it will become a way of life and will come naturally instead of feeling like something you have to work on.
For me, finding gratitude and powering through my toughest challenges have actually led to some of my most rewarding moments of growth. Making this a priority will affect you in different ways but it will undoubtedly trickle into the way you think, the decisions you make, and also the way you pour into others. The more you explore and share gratitude, it will lead to emotional empowerment for everyone—a gift that would only keep on giving this season and beyond!
Features Contributor Christine Rose
