It’s been a year. The holiday season is full of hustle and bustle in the best of times and 2020 has been anything but. Many of us are facing illness, financial strain and worry about the future. We’re worn down with COVID-19 fatigue, anxiety and stress. The tragedies of the year have been both big and widespread and small and personal. If you’re like me, you’ve known friends, family and neighbors who have experienced loss and grief in one way or another.
It just seems like 2020 has been a relentless year.
Part of winning against the tide of worry and negative thoughts is found in practicing gratitude.
I know, I just talked about how tough the year has been. What’s there to be grateful for? More than we think. I’m not here to tell you that your problems don’t matter or are small. I’m not saying “just be grateful” that things aren’t as bad as they could be.
3 Reasons to Practice Gratitude
What does the research say about gratitude and mental health? Surprisingly, quite a lot. While a few outliers have shown no real results connecting gratitude and wellbeing, many show a positive link. It has been suggested that the positive benefits of expressing gratitude increase along with emotional maturity.
But what are the benefits?
1) Improved interpersonal relationships.
Regardless of the type of relationship you have, expressing gratitude towards others improves your relationship with them. It’s true of bosses and their employees, parents and children, and between friends and spouses. It fosters feelings of trust and positivity, making room for a stronger, more honest relationship. When people feel appreciated, they feel more connected and invested in others. A little bit of gratitude goes a long way!
2) Reduce stress and depression.
The mental and emotional impact of gratitude is not to be under-estimated. Gratitude falls under the category of “positive thinking,” which the Mayo Clinic denotes as a strategy for effective stress management. Positivity, optimism, or gratitude — whatever one calls it — directly impacts mental health. When we dwell on good, positive things in life, we’re less likely to be overwhelmed or stressed by the negative. This practice creates more effective stress coping skills, lowers rates of depression, and improved overall mental wellbeing.
3) Improved physical health.
The benefits of expressing gratitude don’t stop with your emotional and mental health. No, there’s an impact on physical wellbeing, too! Studies show that expressing gratitude and practicing positive thinking can increase your life span. Not only that, but it reduces your risk for cardiovascular disease and strengthens the immune system.
Of course, this all goes back to gratitude as a stress management tactic!
3 Practical Ways to Practice Gratitude
1) Say “Thank You”
A little thank you goes a long way. Not only does saying “thank you” to others force you to think about why you’re thankful for them and to recognize the good others are doing, but it has a positive impact on the person who receives it. Studies show that employees who are thanked by their bosses and managers are more motivated. Thank you children for doing their chores. Thank you spouse for cooking dinner or doing dishes. So much of gratitude is simply not taking things — and people — for granted. It’s appreciating and recognizing their efforts, even if it is something they “should” do anyway. Take every opportunity to say thanks to the people in your life who make it that much easier and more enjoyable for you.
2) Give Back
Expressing gratitude also means giving. One of the best ways to be grateful for all the good in your life is to pass it on to someone else. Whether that’s giving a donation to an organization you care about or volunteering your time is immaterial. We know, however, that volunteering has significant health benefits for adults. It helps us step outside of ourselves and our problems. Focusing on others is often an excellent strategy for managing unhealthy thoughts and feelings.
3) Write it Down
It mine seem cheesy to keep a gratitude journal, but their benefits are proven, too. If you want to be more mindful, more grateful in life, start by writing it down. You can be grateful for big things like a yearly raise or your health. You can also be grateful for little things, like a comfortable bed or a car that starts. You can also write thank you notes! Though a dying art, a thank you note to someone — especially out-of-the-blue — can improve your relationships and elicit positive feelings on both sides.
What actions help you practice gratitude in your daily life? Share in the comments.