The Profound Impact of Gratitude on Well-being
It’s true what they say, “Gratitude fuels happiness”. You may think that sounds great, but it’s not realistic. The truth is that when we approach our day with gratitude, we open our eyes to the joy in every single aspect of our life. While practicing gratitude is known to improve spiritual and mental well-being, there are also numerous positive impacts that this practice has on our overall health.
Scientific studies have highlighted a positive correlation between gratitude and well-being. Research has shown that a grateful mindset can be associated with lower stress levels, improved sleep quality, enhanced mental health and more. Slowly incorporating this practice into your daily routine can have transformative effects on your life. Here are some of the remarkable health benefits associated with gratitude and a few tips on how to get your daily practice started.
Gratitude Improves Sleep
Practicing gratitude daily has been linked to a higher quality of sleep among individuals. Before you let your head hit the pillow, take a few minutes and think of the good things that happened today. Whether you run through these thoughts in your mind or write out your observations in a journal, this reflection can ease your mind and allow you to wind down positively. This simple practice will help you fall asleep quicker and have a deeper, better sleep overall. Rather than dozing off scrolling through social media, close your eyes and spend some time reflecting before resting.
Reduces Stress
One of the main health benefits of practicing gratitude is that it significantly reduces stress levels. Stress doesn't just affect our mental well-being; it can also have severe consequences for our physical health. High stress levels affect everything from sleep to immunity to digestion. By reducing stress levels, you also reduce the risks of many chronic illnesses. When you focus on the positive aspects of your life, you shift your attention away from stressors which leads to decreased cortisol levels and a more stable nervous system. Gratitude is basically a natural stress-reliever.
Boosts the Immune System
People who practice gratitude daily tend to have stronger immune systems. Chronic stress causes inflammation and weakens the immune system over time. Therefore, reduced stress results in decreased inflammation. Studies show that people who practice gratitude are moved to improve other areas of their overall well-being. When you learn to be appreciative of your body, you may find yourself more inclined to participate in activities such as exercising and eating healthy. All of these small changes are factors that boost the immune system which better equips the body to defend itself against illness.
Improves Mood
Daily gratitude practice is proven to be an effective tool for boosting your mood. It helps you remember that there are still things to be grateful for (and happy about), even if you don't feel your best. Gratitude has been effective in reducing the symptoms of depression and anxiety by helping people see things from a brighter perspective, one that may be difficult to find on your own. Regularly acknowledging and appreciating the good in your life contributes to obtaining an optimistic outlook on everything.
How to Practice Gratitude Daily
1. Keep a Gratitude Journal
Writing in a gratitude journal is one of the easiest ways to practice gratitude daily. You can buy dedicated gratitude journals that already have prompts in them or get creative and write your own. It is important that you have realistic expectations when adopting this new habit, so that you don't get overwhelmed and put it off. Know that you do not have to write a lot and your journal entry will differ from day to day.
The most important aspect of this habit is consistency. Every day, take a minute or two and jot down three things you are grateful for that day. It could be as simple as a beautiful sunrise, a kind gesture from a friend, or a small personal win. As you keep your gratitude journal, practice getting more and more specific.
2. Create Regular Reminders
If we look for it, gratitude can be found at every time of the day, in any place under any conditions. The easiest way to integrate gratitude into your daily routine is by incorporating it into activities that are already consistent for you. This is called habit stacking. For example, you can practice gratitude while brushing your teeth or during your morning commute. The next time you're at a red light, rather than growing frustrated about running behind, recall a part of your day that you can be grateful for.
In addition, I encourage you to create visual reminders that help you slow down and practice gratitude throughout the day. For example, you can stick a post-it note on your bathroom mirror, the kitchen fridge, the door to your garage, or any other place in your house that you visit frequently. Oftentimes the best place to set a reminder is on your phone, since you’re bound to interact with it throughout the day. Visual cues can help slow down the mind, jog the memory and remind you of all you have to be grateful for.
3. Share Your Gratitude with Others
One of the best ways to practice gratitude daily is to share your gratitude with your loved ones. If you're grateful for someone's actions, or simply their support and love, remind them. Let them know how grateful you are for them.
Whether it’s a colleague, friend, or family member, letting someone know that they are appreciated can strengthen your relationship with them and their relationship with themself. As an added benefit, your act of kindness may encourage your loved ones to practice gratitude in their own lives. Not only will this practice of gratitude put a smile on their face, but it will also bring you personal joy.
4. Reflect on Challenges
Turing your negatives into positives is not easy, but it is extremely effective. Even in difficult situations, there is always something to be thankful for. Whether or not you can see it in the present moment, everything happens for a reason. Reflect on some of the lessons that you have learned or wisdom you have gained during challenging times.
Now, what if you could harness that perspective in the midst of your challenges? The next time that you find yourself in a challenge, reshape it in the present as an opportunity for growth. With gratitude at the front of your mind you can find the light, even in the darkest of situations.
Gratitude should not just be something you practice at one feast in the Fall season, but a part of your daily routine. By making gratitude a habit, you will experience positive impacts in your spiritual, mental and physical well-being. Embrace the power of your gratitude. Allow your body to let go of unnecessary stress and grasp on to a positive perspective. Remember, a grateful heart is a healthy heart.
Additional Resources
As previously mentioned, one of the best ways to practice gratitude is by stacking it with habits that are already part of your daily routine. To learn more about habit stacking and how to implement it in your life, check out our recent blog here: https://www.vibranthealthbyclaudia.com/blog/habit-stacking-101-creating-habits-that-stick
Have fun implementing some of these resources! If you need extra inspiration and would like to chat with me, here is a link to book your free call, and feel free to join the Vibrant Health Power Community Facebook Group here.