“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.” – Proverb
One of my first jobs was as a waitress at a local seafood grill. There I learned the nuances of customer service and to not take things personally. Our motto was “the customer is always right”; however, sometimes the customer was quite grumpy, carrying in the weight of their day into the restaurant and our interaction. In those interactions, I could choose to internalize the customer’s frustrations or to offer kindness. I call this “choose your ‘tude.” I continue to use this as I strive to choose an attitude of gratitude by cherishing the good and seeing challenges as learning opportunities in my personal and professional life. Research shows that one key element to happiness is appreciating the good that we might be taking for granted, and there is science to support how gratitude supports happiness.
Gratitude; more than being thankful.
Gratitude is a multifaceted source of happiness and well-being. It goes beyond just listing things you are grateful for. The leading researchers on this topic created a definition of gratitude that is twofold; appreciating and attending to the good things in your life and recognizing that these things come from an external source (Emmons & McCullough, 2003). Gratitude is described as an “empathetic emotion” whose practice can positively impact our social, physical, and emotional well-being.
Gratitude is powerful.
Gratitude helps fire neurons in your brain that contribute towards positive thinking and feelings of happiness. When we express gratitude, our brain releases dopamine and serotonin, which are responsible for the “feel good” emotions and support a lift in mood (Emmons & McCullough, 2003). A study that incorporated fMRI scans found that the participants who wrote gratitude letters showed greater activation in the area of the brain associated with learning and decision making (Brown & Wong, 2016). This suggests that this activation of the brain has lasting effects and can alter the way the participants see the world. The benefits you get from activating gratitude include (but are not limited to!) reduction in stress, increase in empathy, better sleep, enhanced resilience, increase in motivation, and improved relationships.
Gratitude opens up more room for positivity.
The intent is to help steer the focus on what you have instead of what you feel you lack. When you are thinking about the things, people, and experiences you are grateful for, it becomes harder to ponder the negative (Harvard Health Publishing, 2011). While the idea of practicing gratitude sounds simple, it can be challenged by competing priorities, a flux of emotions, and feeling drained. Some days we just don’t feel that grateful. The cool thing about practicing gratitude is this practice can help shift your mindset, helping you feel more positive emotions, which has a ripple effect and supports resiliency.
“It is impossible to feel depressed and grateful at the same moment” – Naomi Williams
Gratitude can be unique.
There are various ways to express appreciation and incorporate this practice into your own life.
- Take a moment to reflect on fond memories
- Start a daily gratitude journal
- Thank someone for their kindness; verbally, through a thank you note, call, or text
- Incorporate saying what you are thankful for at mealtime or bedtime
- Meditate; focus on what you can hear, smell, see, and touch
- Pay it forward to someone else (coffee is on me!)
- Take time to appreciate small moments
- Make a vision board
- Create a gratitude jar, fill it when you feel inspired
- Volunteer or donate to an organization in need
- Use a gratitude app like Happyfeed
- Listen to a Podcast focused on Happiness and Gratitude
I am grateful for the start of a new year and the opportunity to connect with our community. Now it’s your turn; what are you grateful for?
Brown, J. J., & Wong, J. J. (2016, June 6). How Gratitude Changes You and Your Brain. Retrieved from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.
Harvard Health Publishing (2011, November). Giving thanks can make you happier. Retrieved from https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier