While gratitude is a concept common to most of the world’s religions, the psychological study of gratitude has been late in coming. Studies over the last 10 years have indicated that gratitude has the power to heal, energize, and change our lives. One study separated participants into two groups (plus a control group.) One group kept track of life’s hassles (problems parking, money problems, not being recognized for doing a favor). The other group kept track of life’s blessings (generosity, a moment of beauty in nature, a bit of good fortune).
Significant positive effects for participants in the group keeping track of blessings were found. They reported an increase in positive emotions, fewer negative physical symptoms, and more feelings of connection. Family and friends of the group practicing gratitude indicated the participants were more helpful and engaged. Other studies have shown physical effects that include help with stress, better sleep and lower blood pressure.
How to Practice Gratitude
Psychologist Robert Emmons has a number of suggestions for building gratitude in your life:
- Keep a gratitude journal. Think about three good things that went well recently. Write about how you are grateful for these things. Begin by counting your blessings every day for a week, then follow that up with weekly booster sessions. Be creative, not repetitive.
- Take the time to reflect on the good. This may include the everyday (a moment of beauty in nature, a hug, a small bit of good luck), important relationships, and your own life (a strength, a talent, an opportunity, an insight).
- Remember hard times in the past, and how far you’ve come.
- Paying attention to your senses (touch, taste, smell, see, hear) to help you savor life’s pleasures and gifts.
- Grateful people often use words and language that includes acknowledgment of gifts, givers, and blessings.
- Fake it till you make it. If you go through grateful motions, such as keeping a gratitude journal, smiling, saying thank you, or writing a letter of gratitude, the emotion of gratitude can follow.
- Be creative and open to opportunities, creatively look for situations and people for whom to be grateful.
“People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child — our own two eyes. All is a miracle.” – Thich Nhat Hanh