It’s the time of year that many of us lay out our goals and plans for the coming year. Half of these resolutions will focus on fitness, particularly weight loss. Over a third will focus on finances. The remainder is scattered about several other factors, including mental health. Achieving lasting change in your life starts from the inside, so attacking fitness and finances before acknowledging what’s going on in your head is backwards.
Of all mental health actions, cultivating gratitude has been shown the most effective way to broaden and build your perspective and move toward a fulfilled life.
The modern world was not designed with your wellbeing in mind. The never ending notifications, emails, instant messages, 24 hour news cycle and “continuing watching in 3, 2, 1…” has left us in a more distracted, more stressed and less stable mental state than at any point in modern history. Our religious, political and social institutions are falling apart. Families and friends are held physically at a distance and thriving communities with deep relationships seem absent from the lives of many Americans. The state of affairs have cause the Surgeon General to issue a mental health advisory earlier this year.
At the same time, the emerging field of positive psychology is beginning to unlock the lifestyles and habits that lead to a fulfilled and well lived life. Of these, researchers are finding that gratitude is one of the most impactful ways to manage the difficult situations and times of trouble. Barbara Frederickson introduced the “Broaden and Build” theory, which has implications both for personal and professional use. In her theory, she outlines how positive emotion is the predecessor of creativity and collaboration. Her work lists love, joy, serenity, gratitude, interest, hope, pride, amusement, inspiration and awe as the ten major positive emotions.
While we all want to experience positive emotions, we cannot simply turn on a switch to alter our feelings. Most of these ten emotions come on their own as unpredictable responses to situations and relationships. We have all felt joy at some point, but I cannot tell myself to feel joy right now in this moment. Gratitude is an outlier in these emotions, because we can consciously think about what we are grateful for, and the feeling of gratitude often follows the thought.
Gratitude, described as the heartfelt appreciation for what you have received, is a powerful emotion that can significantly enhance our overall wellbeing. When we consciously cultivate gratitude in our lives, it not only transforms our perspective but also positively impacts our mental, emotional, and even physical health. It also increases our ability to perform professionally.
Here are five effective ways to cultivate gratitude and why it benefits your life:
1. Gratitude Journaling
It may seem too simple, but the most effective psychological intervention happened when people were asked to write down three things they were thankful for at the end of each day along with a brief description of why they were thankful. Taking a few moments each day to write down things we are grateful for will create a profound shift in your mindset if you practice it consistently. By acknowledging and recording even the simplest blessings, we train our minds to focus on the positives in life. This practice helps us navigate challenges with a more optimistic outlook, reducing stress and fostering resilience.
2. Reflecting on Challenges
Gratitude doesn’t ignore difficulties but reframes them. Reflecting on past challenges and acknowledging the lessons learned or the personal growth attained from adversity can foster a sense of gratitude for the strength gained and the opportunity for resilience. It also gives us the ability to look ahead at difficult situations on the horizon, acknowledge the difficulty, and yet, be thankful for the people who will help us through the experience.
3. Tell Others You Appreciate Them
Actively expressing gratitude to others strengthens relationships and deepens connections. Simple gestures like saying “thank you,” writing notes of appreciation, or verbalizing gratitude can create a ripple effect of positivity, fostering a sense of belonging and reinforcing social bonds.
4. Seek Out Novelty
New experiences can elicit a host of emotions, helps us break the monotony and moves our attention toward openness and acceptance. Being in a different situation helps you notice and appreciate things you may have otherwise overlooked, thereby enhancing your capacity to be aware of what you are grateful for.
5. Volunteer and Perform Acts of Kindness
Contributing to others’ wellbeing through acts of kindness or volunteering can instill a deep sense of gratitude. By witnessing the impact of our actions on others’ lives, we gain a heightened appreciation for our own blessings and become more empathetic towards others’ struggles.
Why Gratitude Benefits Your Wellbeing:
Cultivating gratitude isn’t just a nice sentiment; it has scientifically proven benefits for our overall wellbeing:
- Improved Mental Health: Grateful individuals tend to experience reduced symptoms of depression and anxiety. The act of appreciating what one has mitigates negative emotions and enhances emotional resilience.
- Physical Health: Gratitude practices have been linked to improved sleep, lower blood pressure, and a strengthened immune system. The positive emotions associated with gratitude contribute to better physical health.
- Enhanced Relationships: Expressing gratitude fosters stronger interpersonal relationships, creating a positive environment for both parties involved. This can lead to increased happiness and a greater sense of fulfillment.
- Resilience and Coping Mechanisms: Grateful individuals are better equipped to cope with life’s challenges. They tend to have a more adaptive mindset, finding solutions and opportunities even in difficult situations.
Cultivating gratitude isn’t about ignoring life’s complexities but rather embracing them with a perspective that acknowledges the positives amidst the chaos. By integrating gratitude into our daily lives, we can experience profound shifts in our mental, emotional, and physical wellbeing, leading to a more fulfilling and happier existence.
Gratitude is not a silver bullet to all of our problems, but it is a powerful step within our control to shine a light onto the good things in our lives, and to shine that light onto the people around us.
If you’re looking for a New Year’s resolution and do not already have an intentional gratitude practice, you may find this is the missing key that unlocks a host of hidden potential.
Travis Buell 
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