In my last post, I talked about the idea of creating resolutions in honor of my birthday, to “keep me on the path of increased growth and happiness; guidelines to give me more direction as I go about my daily life.” I’ve come up with the first one:
So simple, yet something I have trouble remembering to do. I really want to focus on it, though, as it’s a direct route to happiness. Multiple scientific studies back this up. According to an article in Psychology Today, gratitude
· Opens the door to more relationships
· Improves physical health
· Improves psychological health
· Enhances empathy
· Helps you sleep better
· Improves self-esteem
- Increases mental strength
An article on happierhuman.com that references the results of 40 studies on gratitude says, “A five-minute a day gratitude journal can increase your long-term well-being by more than 10 percent. That’s the same impact as doubling your income! … According to gratitude researcher Robert Emmons, gratitude is just happiness that we recognize after-the-fact to have been caused by the kindness of others. Gratitude doesn’t just make us happier, it is happiness in and of itself!”
When I’m counting my blessings, I feel so much better about everything. I’m more satisfied with my life, less critical and judgmental, and more relaxed. Plus, as I said in a previous post, Zoom in on the Good, when I consciously seek things to appreciate I seem to encounter them more and more.
I enjoy paying attention to stuff I often take for granted. For example, every time I go with one of my parents to a doctor’s appointment or surgery, I’m reminded what a blessing good health is. I’m also constantly grateful for my son and husband.
But it’s easy to be grateful for the wonderful parts of your life. What’s difficult is to find silver linings in the tough times. I think, though, that that sort of “attitude of gratitude” might be the most powerful. If we can find some tiny thing to be grateful for in the midst of difficulty, it can spur optimism and hope, and make the tough time more bearable.
I’ve been reading Gabrielle Bernstein’s book May Cause Miracles: A 40-Day Guidebook of Subtle Shifts for Radical Change and Unlimited Happiness. In it, she talks a lot about the power of gratitude. The affirmation for Day 11 is “I am grateful for this moment.” She recommends you repeat it to yourself throughout the day, and I’ve continued to use it. Not only does it help me appreciate ordinary pleasant moments that I might have missed, it also helps me reframe challenging moments. I try to see how I could be grateful for that moment. What could it teach me?
Or, failing that, I use the old “at least I’m not…” trick. No matter what’s happening, it could always be worse, so voila: instant gratitude. Plus, when I think to myself, “Could be worse…” I remember a scene from one of my favorite movies, “Young Frankenstein,” when Igor says, “Could be worse; could be raining” and it immediately begins to pour. Makes me laugh every time, and that always helps.
I’m also trying a written gratitude practice. In my evening journal, instead of recounting everything that happened (which seemed to result in complaining more often than not) I now focus on the positive. Ending the day by giving thanks feels a lot better than rehashing what went wrong.
Painter and creativity coach Tracy Verdugo does her gratitude practice in the morning. When I interviewed her for my book on morning rituals, she said, “I used to wake up and think about work right away, which was stressful. Now I’ve created this habit of being thankful first thing instead, and it’s a much better way to start my day.”
Do you have a gratitude practice? I’d love to hear about it!