Thankfulness is Thoughtful→

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The gift of gratitude

 

Thankfulness is thoughtful because to feel thankful you must recognize that goodness exists outside of yourself and affirm that you are grateful for that goodness. Not only is this important because your mother told you to say thanks, research shows that gratitude benefits our sense of wellbeing, our relationships, and even our health. There is clear evidence that gratitude is strongly and consistently associated with greater happiness (1). Being grateful literally helps people feel more positive emotions by relishing good experiences.With regards to relationships, research shows that people who feel appreciative of their partner are more receptive to the other’s needs which enhances their shared positive feelings and commitment (2,3). Studies have also shown health benefits for sleep quality and duration4 and lower blood pressure5. Further, gratitude in families and organizations has been shown to improve communication and reduce negative emotions (6,7). Thus, cultivating gratitude enhances all aspects of our lives. Best of all – all these benefits are free, and it’s easy to do.

1.    Reflect on what went well today so that you recognize the good stuff.

2.    Then affirm to yourself that you appreciate it. Be genuinely thankful that this good stuff in your life.  

Exercises: 

Write it down: take 5 minutes and do gratitude journaling in the evening. This is the intervention that has been shown to improve sleep. List the good stuff out. It’s a simple and profound way to see all the good things that add up each day. 

Dinner or Bedtime: have everyone say three things that they were grateful for today. This directly enhances your relationships with your kids and helps them learn to look for the good in each day. 

Relationships: Notice the things that your spouse, kids, and friends do and then tell them how much you genuinely appreciate it. Make it a point to write someone that has been especially important to you a letter of thanks for being part of your life.

HAPPY THANKSGIVING!

As always, feel free to ask questions or leave comments.  Also, if you want to see more post like this, make sure to sign up for The BrierPatch Blog or like us on Facebook. 

Stay Well,
Deanna

 

References:

1 - Cregg, D.R., Cheavens, J.S. Gratitude Interventions: Effective Self-help? A Meta-analysis of the Impact on Symptoms of Depression and Anxiety. J Happiness Stud 22, 413–445 (2021). https://doi.org/10.1007/s10902-020-00236-6.

2 - Unanue, W., Gomez Mella, M. E., Cortez, D. A., Bravo, D., Araya-Véliz, C., Unanue, J., & Van Den Broeck, A. (2019). The Reciprocal Relationship Between Gratitude and Life Satisfaction: Evidence From Two Longitudinal Field Studies. Frontiers in psychology, 10, 2480. https://doi.org/10.3389/fpsyg.2019.02480.

3 - Algoe, S. B., Fredrickson, B. L., & Gable, S. L. (2013). The social functions of the emotion of gratitude via expression. Emotion, 13(4), 605–609. https://doi.org/10.1037/a0032701.

4 - Alex M. Wood, Stephen Joseph, Joanna Lloyd, Samuel Atkins, Gratitude influences sleep through the mechanism of pre-sleep cognitions, Journal of Psychosomatic Research, Volume 66, Issue 1, 2009, 43-48, doi.org/10.1016/j.jpsychores.2008.09.002.

5 - Jackowska M, Brown J, Ronaldson A, Steptoe A. The impact of a brief gratitude intervention on subjective well-being, biology and sleep. Journal of Health Psychology. 2016;21(10):2207-2217. doi:10.1177/1359105315572455

6 - Emmons R. A. (2003). “Acts of gratitude in organizations,” in Positive Organizational Scholarship: Foundations of a New Discipline eds Cameron K. S., Dutton J. E., Quinn R. E. (San Francisco, CA: Berrett-Koehler Publishers; ) 81–93.

7 - Grant A. M., Gino F. (2010). A little thanks goes a long way: explaining why gratitude expressions motivate prosocial behavior. J. Pers. Soc. Psychol. 98 946–955. 10.1037/a0017935.