The Power of Gratitude

Relationships are the cornerstone of our lives. After all, we are mammals by nature and social interaction is key for our emotional, physical and mental well-being. Human relationships are also similar to that of other mammals in that we thrive most often in community rather than in isolation. Many faiths have their own gratitude practices that have been part of cultures for millennia.

Expressing gratitude has been shown in studies to improve positive emotions, improve our health and enhance our capacity to respond to adversity. As well, it has the power to further strengthen our relationships.

Some of the known benefits of gratitude:

• Improved positive mood and happiness
• Improved emotional regulation in adults and children
• Improved sense of hope for the future
• Reduced burnout and better recovery from burnout
• Better overall response to stress
• Expressing gratitude not only helps people appreciate what they’ve received in life, but it also helps people feel like they have given something back to those who helped them.

Practicing gratitude

Many of us express gratitude by saying “thank you” to someone who has helped us or given us a gift. From a scientific perspective, however, gratitude is not just an action. It is also a positive emotion that serves a biological purpose.

Gratitude is more than feeling thankful.

It is a deeper appreciation for someone (or something) that produces longer lasting optimism.

For the “go-getters” out there, it can be easy to focus on always pushing forward. This can be a good thing, but it can sometimes lead to feelings of anxiousness or being ‘not-good enough’ because there is always more to accomplish.

If anxiety about the future is a struggle, consider practicing gratitude for a few minutes a day.

I often suggest patients journal using the “five-minute journal” method which is a quick and simple way of noting everything you’re thankful for.

Or you can also consider an easy way of approaching this is by thinking of different types of gratitude.

For example, an opportunity to do something for someone else, reflecting on a previous experience or relationship that helped you get to where you are today.

Morning and evening journaling activity

In the evening answer these two questions:

1. Three amazing things that happened today that were positive “wins”… (areas such as  career, social, home, relational, etc.)
2. What surprised or inspired you today?

In the morning answer these three questions:

1. I am grateful for… (list 3 things)
2. What would make today great?
3. Daily affirmations. I am…
   

Meditative gratitude

Another option is to learn the “grateful flow” that allows you to you enter a meditative flow state of being grateful at any time of the day. You begin by thinking about things that make you grateful without vocalizing it. Bring the thought and focus to your mind and becomes a more meditative practice of gratitude.

There are no right or wrong answers here so experiment with different ideas and see what works best for you.

You’ll be grateful/thankful you did.

    “Gratitude is the sign of noble souls.” – Aesop

To Your Health,

Dr. Amy Tung, ND