Gratitude Practice
Many of us have heard of developing a gratitude practice to improve your mental well-being. But what most of us have been taught – to practice gratitude by journaling what you are grateful for – isn’t the most effective method.
Benefits of Gratitude
Below are the top 3 benefits of having a gratitude practice:
1. Lower stress and symptoms of depression – it has been shown that regularly partaking in a gratitude practice can make you feel happier long-term and lower your levels of stress and reduce symptoms of depression.
2. Improved Optimism – people who regularly partake in gratitude practices have high levels of optimism when compared to those who don’t practice any form of gratitude.
3. Stronger social bonds – since we are a social species, we often thrive on having strong social connections. Expressing gratitude to each other makes us feel loved and appreciated and improves our mental health.
Renowned neuroscientist Andrew Huberman has studied gratitude extensively, and surprisingly the most effective method of using gratitude to improve both your physical and mental health is through real-life story-telling of prior experiences.
Receive or Perceive
There are two scenarios that you can use when developing this story-telling technique. And surprisingly enough, although giving gratitude and thinking about and documenting those moments or journaling about what you are grateful for, it is more effective to recall moments when either you received gratitude or even just a time when you witnessed gratitude being expressed to others.
Receive – think of a time when you were the recipient of genuine gratitude – where someone showed sincere appreciation for something you did. It could be from a colleague, boss, friend, family member, or even a stranger.
Perceive – think of a time when you witnessed someone else receiving genuine gratitude for something that they did.
Choose a few of these, and take only a few minutes out of each day to recall one or two of them and think about how it made you (and others) feel.
TIP – with this practice you cannot fake it – meaning to come up with fictional moments of when you either witnessed or experienced gratitude directly. You must come up with real-world examples to have the most desired effect.
Gratitude Journal
Writing in a gratitude journal can have a profound and positive impact on mental health in several ways:
Shifts Focus: Gratitude journaling encourages individuals to shift their focus from negative or stressful aspects of life to positive and uplifting ones. This shift in perspective can reduce the dominance of negative thoughts and promote a more optimistic outlook.
Stress Reduction: Regularly acknowledging and appreciating the things one is grateful for can lower stress levels. It activates the relaxation response in the body, reducing the production of stress hormones like cortisol.
Improved Mood: Expressing gratitude can trigger the release of dopamine and serotonin, neurotransmitters associated with feelings of happiness and well-being. Writing in a gratitude journal can lead to an improved mood and a greater sense of contentment.
Enhanced Resilience: Gratitude journaling can enhance resilience by helping individuals see challenges as opportunities for growth. It fosters a mindset of finding silver linings even in difficult situations.
Better Relationships: Expressing gratitude for people in one’s life can strengthen relationships. It fosters a sense of connection and appreciation, improving overall social well-being.
Increased Self-Esteem: Recognizing one’s accomplishments and positive qualities in a gratitude journal can boost self-esteem and self-worth.
Enhanced Sleep: Practicing gratitude before bedtime can lead to better sleep quality. It reduces the mind’s tendency to ruminate on negative thoughts, promoting a more peaceful night’s rest.
Long-Term Benefits: Consistent gratitude journaling can have lasting effects on mental health, helping individuals develop a more positive and resilient mindset over time.
Incorporating gratitude journaling into a daily or weekly routine can be a simple yet powerful tool for improving mental health. It encourages a mindset shift towards positivity, reduces stress, and fosters emotional well-being, making it a valuable practice for overall mental health and happiness.
Although not as effective as the story-telling gratitude practice above, writing down what you are thankful for in your life can help put things in perspective and help frame your day into a more positive one.
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