Take some time out of your day to talk about, write down, and reflect on what you are grateful for
Thanksgiving is a wonderful time of year that often involves eating tasty food and spending time with family. An important part of the holiday is giving thanks and showing appreciation for the things you value in your life.
Psychologists have defined gratitude as a positive emotional response that we perceive on giving or receiving a benefit from someone. When we practice and express gratitude, feel-good neurotransmitters such as dopamine and serotonin are released in our brains and can act as a natural antidepressant, according to meditation expert Emily Fletcher. These hormones elicit feelings of happiness and joy. The more we practice gratitude, the stronger these neural pathways get, and this can ultimately lead to a happier mindset.
Furthermore, practicing gratitude also promotes stress regulation. According to The Appreciative Heart (2002) by Rollin McCraty and colleagues, there was a significant reduction in cortisol levels, the stress hormone, in participants who felt grateful. This could mean that practicing gratitude could be your tool to a less stressful life.
Express your gratitude verbally
Whether you are expressing gratitude to a friend, a family member or to yourself, there is a strong correlation between expressing gratitude and improved, stronger relationships, according to a UC Berkeley report.
You can express gratitude in many ways. Make a phone call, write a letter or email, or send a text message to someone you want to thank and show appreciation for. You could also write a letter to yourself, thanking your body and mind for the amazing things they do for you!
Start a gratitude journal
After waking up in the morning, write down three things you are grateful for. Beginning your day by focusing on the positive things in your life can help set the tone for the rest of the day.
These positive things can include people in your life, experiences you’ve had, or goals you’ve accomplished, no matter how big. They can also be as simple as your morning cup of coffee, your comfy bed, or even the 10 minutes of rest you have between meetings at work.
For about a year now, I have been doing this exercise and it has had a positive impact on my happiness and my outlook on life. My gratitude journal has also helped me practice mindfulness throughout the day. Even on my bad days, I can reflect on the three things I was grateful for that day and shift my focus to the positive.
Listen to The Gratitude Podcast
Georgian Benta is an entrepreneur and podcaster who has an inspiring and uplifting podcast called The Gratitude Podcast. Speaking from his own experience, Benta helps people learn about the practice of gratitude and how it can help them to live a happier life.
Through his own personal experiences and thoughts, as well as interviews with other successful people who have discovered the practice of gratitude, Benta can help you discover how gratefulness can change your life. There are over 700 free episodes to listen to. Put one on as you head to class, go for a walk, or relax on your bed.
Practice meditation
Meditation is a practice that involves focusing your attention on your breath and observing your thoughts. The practice of meditation takes patience. Try and concentrate your attention on your breaths in and out, pay attention to your thoughts, and bring your focus back to your breathing whenever you notice that your mind is wandering. Meditation creates a space in your life to focus on yourself and your needs.
Mindful.org is a great website to learn about how to meditate and the many benefits meditation has to offer you. There are also many short YouTube videos on guided meditation to help you practice. Some channels I recommend are The Mindful Movement and Great Meditation.
The Mindful Movement channel provides many great videos for all levels of experience in meditation, along with great tips and techniques. I have learned a lot about the practice of meditation through this channel and have grown my knowledge in mindfulness and my own inner peace.
Great Meditation offers tons of different guided meditation videos. You can choose your guided meditation based on the length, the voice of the instructor, and the focus of the meditation. Some examples of the different topics include meditations for sleep, meditations for releasing anxiety and stress, and 10 minute meditations, for the days you may not have a lot of time.
After practicing gratitude for a few months, I have noticed huge changes in my life like being more productive with my work, seeing improvements in my physical and mental health, and an increase in happiness in my relationships. I highly encourage you to have an open mind and give the practice of gratitude a try.
A version of this article appeared in print in The Ontarion issue 191.2 on Sept. 30, 2021.
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