The Benefits of Gratitude
As we approach Thanksgiving in the United States, we usually think about what we are thankful for. But gratitude is something we should try to practice in our daily lives. Gratitude brings us to the present moment, makes us feel better, and there is even evidence that it reduces depression and anxiety!
How can we incorporate gratitude in our lives? Some people use a gratitude journal, and upon waking up or before going to bed, simply jot down what they are grateful for that day. What I do, when I remember, is type a few things for which I am grateful in my iPhone’s “Notes” app in the morning. I do this before looking at my calendar, to-do list, and social media feeds. I find that this practice centers me and helps me start my day in a positive way. Find the method that works for you!
Before I write about what I am grateful for this Thanksgiving, here are a few benefits of gratitude:
Gratitude brings us inner peace.
When we are focused on appreciating what we have, rather than lamenting about what we lack, we are in the present moment. All chaos in our mind disappears. Suddenly, many of our burdens seem lighter.
Gratitude reduces depression and anxiety.
A 2015 study published in Self & Identity, showed that expressing gratitude lessens depression and anxiety. Gratitude protects our mind because, according to the researchers, it connects us with a “less critical, less punishing, and more compassionate relationship with the self” (Couyoumdjian & Petrocchi, 2015, para.1)
Gratitude improves physical health.
Grateful people not only enjoy better mental health outcomes, but report being in better physical health, too. A 2013 study published in Personality & Individual Differences showed that grateful people engaged in healthier activities, such as regular exercise and going to preventative check-ups. This effect increased with the age of the subjects. Subjects also reported feeling healthier.
Gratitude helps us form better relationships!
A grateful person is more likely to be positive and centered in the present moment. When you’re feeling grateful, you also experience more empathy for others. People like to be around happy, calm people – so a gratitude practice will give you better relationships!
What I am grateful for as 2021 winds down
What am I grateful for this Thanksgiving? 2021 has been quite a year, but I still think it’s a vast improvement over 2020. I’m grateful for that. I am thankful that my family is healthy and the kids are able to be back at school in-person and playing sports this year! I’m also very grateful for the advances made toward the pandemic this year, even though it’s still with us and the measures aren’t perfect. I will not get political here, but I am thankful we have vaccines for the people who want to take them, and that there are antiviral pills being developed that will help immensely. I’m grateful that I am able to have Thanksgiving dinner with my parents, brother, and sister-in-law this year.
I’m grateful to live in such a beautiful place, with abundant access to nutritious food and gorgeous places to exercise. I’m thankful for my friends, new and old. And I am very grateful for our two cats, Lucky and Lucy. They were adopted in March 2020.
What are your grateful for this year?
References:
Couyoumdjian , A. & Petrocchi, N., (2015). The impact of gratitude on depression and anxiety: the mediating role of criticizing, attacking, and reassuring the self, Self and Identity. DOI: 10.1080/15298868.2015.1095794
Hill, P. L., Allemand, M., & Roberts, B. W. (2013). Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Personality and individual differences, 54(1), 92–96. https://doi.org/10.1016/j.paid.2012.08.011