How Gratitude Can Shift Your Perspective and Improve Your Overall Well-being

Overview

You might find yourself with negative or intrusive thoughts, feeling overwhelmed, anxious or experiencing brain fog. Maybe you just want to bring those things that you’re thankful for into your awareness - ‘tis the season. Here, you will learn a few ways that gratitude can shift your thinking, calm your nervous system and bring clarity into your awareness. 

What is gratitude?

Gratitude is “the quality of being thankful; readiness to show appreciation for and to return kindness”. Gratitude isn’t simply pulling out your notepad and listing a few things you appreciate in your life (although this is a helpful practice). Gratitude is a felt sense and a characteristic of a person. Like other characteristics we may want to embody - honesty, trustworthiness, and responsibility, for example - we need not only say the thing, but feel and act on it. 

If we want to bring more gratitude into our lives, it may take practice. 

What does the research show?

Research shows that gratitude can reduce symptoms of anxiety and depression, as well as reducing worry and psychological pain. People who practice more gratitude experience more “positive” thoughts and feelings. Gratitude has also been shown to improve physical health, which makes sense if we remember the mind-body-spirit connection. Research done at Harvard also demonstrates that increased gratitude promotes building upon strong relationships. 

How can we apply it?

There are many ways to bring more gratitude into our lives. Find the ways that work best for you. One way you might write down 5 things each day that they are grateful for. When doing this, something I would suggest is to take a moment to reflect on those things you’re writing down. As I briefly mentioned earlier, gratitude isn’t only stating those things we appreciate, but to really feel and sometimes act on that appreciation. If you write down that you’re grateful for your dog, for example, take a moment to think about the ways your dog brings you joy, comfort or love. You may even want to go find your sweet pup and give them a pet or a snuggle. Maybe you feel gratitude for a pet or friend who has since passed. When writing this down, take a moment to reflect on some memories that bring that grateful feeling closer to your heart. Writing in a journal or even on the notes in your phone, reflecting on the day and those things that you are feeling thankful for. Acts of kindness towards yourself and others is another way we can bring gratitude in our lives. 

Conclusion

There are a number of ways we can practice gratitude, and a number of reasons why we should. If we can make space in our day for the positive thinking and actions that gratitude encourages, we may better manage the stories we tell ourselves about ourselves and the world. What are some other ways you can imagine practicing gratitude in your life?

Works Cited

Allen, Summer. The Science of Gratitude. Greater Good Science Center, May 2018.

“Giving Thanks Can Make You Happier.” Harvard Health, 14 Aug. 2021, www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier.

Wood, Alex M., et al. “Gratitude and Well-Being: A Review and Theoretical Integration.” Clinical Psychology Review, vol. 30, no. 7, 2010, pp. 890–905, greatergood.berkeley.edu/pdfs/GratitudePDFs/2Wood-GratitudeWell-BeingReview.pdf, https://doi.org/10.1016/j.cpr.2010.03.005.