Gratitude is a feeling of appreciation for what brings us joy, inspiration, meaning, and purpose. Feelings of appreciation arise from a wide range of sources, such as from receiving a tangible gift, someone paying us a compliment, hearing words of encouragement, or noticing everyday things in our life…such as our friends and family, our health, or that warm welcome from a beloved pet. The possibilities are endless and unique to each of us.
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Of course, it's easy to take the good things and people in our lives for granted, but research suggests that consciously giving thanks can profoundly affect our well-being and relationships. The benefits of keeping a gratitude journal have been researched extensively. Some of the key benefits are:
Fosters feelings of hope and optimism
Helps to appreciate the small and important things and people in our lives
Builds resilience and provides a buffer in tough times
Linked to an overall improvement in physical and mental health
Tips to Begin
While focusing our attention and thoughts on what we are grateful for is powerful, research suggests that translating ideas into concrete language makes us more aware of them, deepening the emotional impact. Living in gratitude is a skill we can develop with practice. A gratitude journal is a simple, low-cost way to build your gratitude skills and get more out of it daily. Here are a few tips on how to begin:
Set aside a specific time of day that works for you. You might even set a reminder on your phone to help you remember.
Select a journal that works for you. Some of us love to find a paper-bound journal where we can make notes; others like the idea of making notes on our calendars. And many find that creating a gratitude jar where they can put their thoughts of gratitude into each day is helpful.
Be as specific as possible in expressing gratitude. When we specifically articulate why we are grateful, it enhances our feelings of appreciation by making it more memorable.
Add variety. If you find yourself writing about the same thing or the same person, try to zero in on a different aspect of your gratitude. Changing things will help prevent falling into a mindless, meaningless habit that misses the whole point.
Involve your family or friends. Try getting others involved to help you keep up your practice.
Typically, November marks the beginning of the holiday season with the celebration of Thanksgiving. For the past few years, our joy has been tempered due to Covid restrictions on how and with whom we could celebrate. I hope you will take a few moments this year to appreciate what it means to enjoy this season by being able to be with friends and family once again.
Let me end this blog by saying that we appreciate your time reading and engaging with our work. You keep us going, and we hope we are helping you live a happier and healthier life.