The importance of gratitude in terms of its effect on others has been largely researched and discussed. Simply put, we know that we are expected to say thank you when someone does something for us, and we know that not doing so is rude or potentially insulting to the other party. However, a lesser known concept that has recently gained traction in the field of psychology is the effect of gratitude on the individual giving it. With the rise of positive psychology and our recent focus on mindfulness and wellness, gratitude has become a big topic of conversation.
Rightfully so, you may be thinking that you practice gratitude all the time and haven’t noticed any of its effects. But research shows us that gratitude does not refer to the half-hearted thank you’s we are used to giving. It’s a deep, conscientious and mindful reflection of our appreciation for what we have. Positive psychology stresses that we should take time each day to reflect on people or aspects of our life that we are grateful for, even in a small way. This could mean taking time to think of someone that was kind to you in that day, a person who smiled in a way that made you smile back, a moment where you were able to breathe in the midst of a busy day, or even just the quiet time before you fall asleep. When we overlook these seemingly small aspects of our lives, we fail to notice all of the pieces that make our days better; we lose an opportunity to add positivity. Research consistently demonstrates that taking time for gratitude can increase our mental and physical health, happiness, cognitive functioning, empathy and world-view.
In terms of psychological/emotional well-being, practicing gratitude can be thought of as washing your hands. As human beings, we are naturally inclined to put a greater deal of focus on the negative aspects of our lives than the positive ones. When we practice gratitude, we are taking away some of the power of the negative emotions we are overcome with on a daily basis. Research on gratitude shows that individuals who practice gratitude tend to experience increased happiness, better self-esteem and concentration, less aggressive emotions, and decreased symptoms of depression. Mental and physical health are often linked, so we see that those who practice gratitude tend to also see improvements in their physical well-being. Practicing gratitude leads to increased energy, so it makes sense that grateful people tend to take greater care of their health and are more likely to exercise and sleep better. Some ways that you can practice gratitude include making a point to be thoughtful when you tell someone “thank you”. Really consider the nice act that they did for you so that you can feel gratitude, rather than just expressing it to express it. Gratitude journaling includes taking time each day to write down a positive aspect of your day that you are grateful for. This has been shown to positively impact happiness and is considered one of the most powerful tools of positive psychology. Additionally, you could also just set aside some time in your day to reflect on all the little things you are grateful for. Through the practice of gratitude, we are not only creating a kinder world, but a kinder, happier and healthier self.