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We have so much to think about during November, National Gratitude Month, and as we approach our Thanksgiving holiday. With so much doom and gloom in the headlines, how can we be more thankful, and experience the magic of gratitude? Here are three easy ways that we can live with more gratitude every day based on our research study and book.
As a country, we just experienced an emotional presidential election that left some elated and others nervous and anxious. We continue to see great hunger and poverty in a large portion of the world. In the U.S., we are seeing a loneliness epidemic and a rise in teen suicide.
It’s actually in times of difficulty and despair that we need to practice more gratitude. We need to force ourselves to look at the bright side. We need the feel-good hormones that gratitude creates. We need to be less on edge about things that are out of our control and instead focus on the positive.
I recently completed a research study and wrote a book, Common Wisdom, in which I scientifically defined wisdom as eight elements (resilience, kindness, positivity, spirituality, humility, tolerance, creativity, and curiosity). What was most interesting was that the majority of the 60 “wise” adults who I interviewed had encountered great life obstacles, yet were not bitter or angry. They were at peace.
What helped these “wise” individuals overcome their challenges? How can we learn from their insights? There is one powerful way to help us overcome life’s obstacles, and that is gratitude. So let’s take a closer look at three ways we can fill all of our lives with more positivity.
1. Forced Appreciation
Having gratitude means that you force yourself to appreciate things you normally would not. You recognize things that are not obvious and put your attention on the things that you never considered as positive. For example, instead of thinking about the parts of the body that do not work, a stroke patient should look at the parts of the body that still function well. A person who feels politically isolated from their family should focus on the similarities they share with their loved ones instead of the differences. The reason why we have gratitude empowerment tools such as journals is because they force us to think about being thankful for things that we usually would not consider.
2. Expressing Gratitude
While it is important to try to be grateful in your self-talk and outlook on life, it is equally important to express gratitude towards others. Others will appreciate being recognized, and you will feel better. It will improve your connection with others as well as your mental well-being. Say thank you often. Give compliments. It is not difficult, doesn’t cost anything, and your kind words will benefit everyone involved.
3. Gratitude Ritual
Create a gratitude ritual to form a healthy habit that can enrich your life. Think of gratitude as an essential part of the day. Something that will help us survive and move forward in life. The magic of gratitude can be incorporated into your life in many different ways. You can write in a traditional gratitude journal or contribute to a gratitude jar to encourage you to recognize and express grateful thoughts daily. Similarly, you can think of gratitude affirmations, such as five things you are thankful for on a daily basis. Another thing you can do is have a reminder such as an alarm or inanimate object such as a rock that reminds you to be grateful for a short period of time. The key is to start small and to make it easy to practice gratitude. It’s more important that you do something regularly versus nothing.
I really did not understand the power of gratitude until I studied it. I did not appreciate why there was so much excitement and hype around it. Now I realize that it is the secret to living a good life.
Gratitude improves your mental and physical health in many ways. When you are grateful, you secrete beneficial hormones that give you more strength and healing. If you express gratitude before sleep, you sleep better. Gratitude takes your body out of the fight and flight or freeze mode, and instead puts you in a restful healing state. It also allows you to build better connections. People would rather be with someone who has a grateful outlook on life than a person who is unappreciative and negative.
Gratitude does so much for you and your health, so add this magic to your daily routine, starting now.