How To Be More Thankful: Cultivating Gratitude In Everyday Life
In recent decades, psychologists have begun to realize how important an attitude of thankfulness can be for personal well-being. Gratitude seems to offer a host of possible benefits, both for building strong relationships and for promoting good health. It’s not always easy to be thankful, though, especially when you’re facing hardships—so how can you build consistent gratitude into your everyday life? We’ll cover a few different strategies you can try after we examine some key potential benefits of living with gratitude.
Potential benefits of cultivating gratitude
Gratitude is widely regarded as a positive trait and has been for centuries, with the ancient Roman philosopher Cicero describing it as “the parent of all virtues.” However, researchers in the emerging field of positive psychology continue to uncover evidence that being thankful isn’t just a praiseworthy attitude; it may also improve your well-being in numerous ways. Below are just a few of the possible benefits of developing a sense of gratitude according to recent research.
Improved mental health
Gratitude can be a powerful emotion, as it appears to significantly reduce the risk of certain psychological difficulties, such as:
- Depression
- Anxiety
- Suicidal thinking
- Post-traumatic stress disorder
If you are experiencing suicidal thoughts or urges, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or text 988 to talk to someone over SMS. Support is available 24/7.
Researchers are still working to figure out what makes gratitude so powerful for mental health. Part of the explanation is that it may help people cope with stress in a healthier way.
Improved physical health
Some studies also link being grateful to positive potential outcomes related to physical health, though more research is required in this area. Examples of some possible physical health benefits of practicing gratitude include:
- Improved cardiovascular health
- Clearer skin
- Reduced inflammation
- Decreased congestion
- Fewer headaches and less stomach pain
- Better sleep and less fatigue
Stronger relationships
More thankful individuals may find it easier to have positive interactions with others and cultivate strong friendships, too. It feels good to be appreciated as a friend, so others may gravitate toward you in part for this reason. Other research indicates that couples who routinely express gratitude may have more robust, mutually fulfilling romantic relationships, as long as the expression is perceived as sincere.
Support for self-improvement
Higher levels of gratitude may also make it easier to motivate yourself to make positive changes in your life. It could help you adopt an attitude of humble optimism while promoting connections with others who can help and support you.
Greater life satisfaction
While it may seem paradoxical to say that grateful people are both happier with their lives and more motivated to change, that’s exactly what the evidence suggests. Cross-cultural studies suggest that being more thankful may boost your sense of life satisfaction while still leaving room for self-improvement.
How can you feel more thankful in daily life?
Even if you’re convinced that gratitude is good for you, finding ways to incorporate it into your life isn’t always easy. It can be especially difficult to be grateful in the face of adversity. So what practical steps can you take to experience greater thankfulness —even when times are tough? In truth, the key may be to practice gratitude regularly, just as you would any other positive habit. Psychologists have identified several helpful techniques that may help you be more grateful—even in the face of life’s ups and downs—which are outlined below.
Keep a gratitude journal
One common technique is to make a regular habit of writing down reasons you have to be grateful. This simple act of “counting your blessings” each day can help you keep the good things in your life at the forefront of your mind while training yourself to focus on the positive.
It can be helpful to not overdo it or turn it into a chore, though. Some experts suggest that gratitude journaling every week may be more helpful than doing it more frequently, perhaps because you’re less likely to experience it as being forced. Also, rather than trying to make as large a list as possible, you might want to pick one or two positive things to focus on each time. Going into greater depth about a single specific positive factor in your life might give you more satisfaction than cramming in lots of short entries.
Practice meditation
For those who hold them, spiritual or religious beliefs may help offer powerful support for gratitude. Many spiritual traditions place a high value on thankfulness and have specific practices for nurturing this feeling. Some examples include:
- Mindfulness meditation. The simple act of trying to maintain a mindful, nonjudgmental awareness of your breath for a few minutes at a time may be enough to increase gratitude. This type of daily practice can be done even if you have no particular spiritual beliefs.
- Prayer. Saying thankful prayers to a higher power in whom you believe is another possible way to practice gratitude. Gratitude tends to be more powerful when applied to things that are personal, and prayer can give you someone to thank for seemingly impersonal things like the beauty of the natural world. Researchers have also found that some of the benefits of gratitude journaling may increase when you approach it as a form of prayer.
- Making a gratitude vow. A solemn promise to a spiritual power you respect may hold more force in your mind than a simple intention. Coming up with your own gratitude vow may help reinforce your determination to remain thankful.
Say “thank you” for small favors
Changing your actions is often an important first step toward changing your feelings. For example, you could start deliberately thanking others for the little, everyday things they do for you—even when you don’t feel particularly grateful. When your coworker reminds you of an upcoming meeting or your spouse brings you a cup of coffee, giving them a smile and a verbal thank-you can reinforce your gratitude-building efforts and help you form a habit.
Write a gratitude letter
You can build on your practice of saying thank you in small interactions by writing letters to express gratitude to someone more deeply. Once in a while, preparing a detailed summary of the benefits that a specific person has brought to your life can be an effective way to cultivate gratitude and well-being.
Who you choose to write to is up to you, of course. There are many possible recipients of gratitude letters, such as:
- Beloved family members who have supported you
- Spouses or romantic partners who make your life better with their presence
- Mentors or teachers who shaped your life positively
- Friends who have been there for you in hard times
- Coworkers who helped you out in significant ways
- People who have provided you with valuable or exceptional services
- Artists who have inspired you
Preparing a gratitude letter could be a strictly personal writing exercise if you prefer, but it’s rarely a bad idea to send or deliver it to the other person. Research suggests that people tend to underestimate just how powerful it can be to receive a written expression of thanks.
Building gratitude through therapy
As mental health experts learn more about the transformative power of emotions, therapeutic techniques are increasingly incorporating gratitude-building techniques. Positive psychology methods like acceptance and commitment therapy (ACT), for instance, can help you develop a stronger sense of mindfulness, which has been linked to increased gratitude.
If you’re unsure of where to start with finding a therapist or are doubtful that you can fit counseling into your busy schedule, you might want to consider seeking therapy online. Since you don’t have to limit your choices to professionals in your immediate area, you’ll have a wider pool of licensed experts from which to draw. Plus, you can attend online therapy sessions from home or anywhere else you have an internet connection rather than traveling to and from in-person appointments, which can save time. Research suggests that online and in-person therapy sessions can offer similar effectiveness in most cases.
Takeaway
Intentionally nurturing expressions of gratitude may help improve your happiness, mental health, interpersonal relationships, and more. You can learn to be more thankful through practices like gratitude journaling, meditation, and simply saying thank you at every opportunity throughout your day. You might also find it beneficial to meet with a licensed therapist, whether in person or online.
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