Health Benefits of Gratitude

When you’re overwhelmed or stressed out, it’s easy to focus on the negatives or what we don’t have. Many times this leads to a more negative attitude and outlook. Our thoughts and perspective control our behaviors and actions. Actions become habits and routine. So what we THINK has a direct impact on how we LIVE and our overall health.

One way to positively influence our mindset and shift into a new perspective is by practicing gratitude.

Many studies show that practicing gratitude provides us with a better sense of well-being. Research has also shown that has a direct impact on our moods and hormone levels. When we are feeling negative, that raises cortisol (our stress response) which in turn raises inflammation.

Practicing Gratitude has been shown to lower chronic inflammation, aid in the healing and recovery process for those with chronic conditions (like cancer!) It can also reduce depression and anxiety, lower our risk of future disease, and flood the brain with feel-good chemicals like serotonin.

In the midst a busy life, a daily gratitude practice can seem like “one more thing to do”. But in reality, it is something that can take 5 minutes or less but has a HUGE impact. It personally helps me maintain a steady sense of calm and happiness.

When done in the morning, I feel less anxious, more in control and I am happier and more upbeat during the day. When I practice gratitude at night, it relaxes me, calms my brain and nervous system, so I sleep better and wake up more refreshed.

Here are five ways to build gratitude into your life:

1. Keep a gratitude journal
   I like an old school pen and paper, journal but you may prefer a gratitude app for your phone. Reflect on the good things that are happening in your life first thing in the morning and even again before bed. I like to do this within my morning routine and then again once I get into bed. If you get “stuck”, then my tip is to think of negative or bad things that DIDN’T happen that day. Examples like “I didn’t get into a car accident, it wasn’t bad weather” etc. It might sound counter-intuitive to think about not so good things, but sometimes it can help spark your mind to realize that there ARE good things happening!
2. Reach out to say ‘thanks’
   We all have someone who makes our lives better in some way. Call that person up or write them a letter to share how much they mean to you. It will make that person’s day (and yours, too).
3. Support a great cause
   Studies show that giving back and connection with others improves well-being, health and longevity. It really DOES feel good to give more than take! To get those feel-good benefits, write a check to your favorite charity, volunteer for an organization you believe in, or help a neighbor or loved one with a task like grocery shopping. It will help you as much as it helps them.
4. Eat mindfully
   Your brain needs 20 minutes to register that your stomach is full. So eat slowly. Be aware of, and savor, your meals. Mindful Eating is a powerful tool for lowering the stress response in the body, supporting better digestion, weight loss, improving your metabolism and cultivating gratitude.
5. ‘Take five’
   Before you eat — or whenever you’re stressed out — try this simple one-minute technique to better metabolize your food and lower your stress hormones:
   • Take five breaths, inhaling through the nose and exhaling through the mouth.
   • Slowly count to 5 on each in-breath and out-breath.
   • Say a prayer of thanks, a mantra or affirmation. My favorites include: “This too shall pass, I am grateful to be alive, I have the power to get through this”.

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The benefits of a gratitude practice will extend far beyond your health. Gratitude will enhance the quality of your experience: your ability to be awake to what is real and true in each person you touch, in each moment you live, in difficult times and in happy ones.

Having a thankful attitude is especially important in this challenging somewhat chaotic time of 2020 into 2021. I encourage you to acknowledge the emotions and thoughts; we’re human! Be aware of your subconscious beliefs and thoughts, so you can be better equipped to follow it with a more positive and empowering statement!