How Gratefulness Boosts Your Mood and Mental Health

Our lives are generally really busy, juggling work, family, and a never-ending to-do list. With all of these different balls in the air, it’s easy to forget to smell the roses and take time for yourself. However, what if I told you that practicing gratefulness can help to improve your mood, and decrease your stress? What if gratefulness or gratitude was the secret tool you’ve been looking for? Today we are going to dive into the everyday magic of gratitude. This is not just a fluffy concept - there is research to back this up, and my goal is to teach you how gratefulness can transform your mental well-being by the end of this blog.

Individuals who practice gratefulness are more prone to be able to appreciate the smaller things in life. Their ‘threshold’ for being grateful is lower, meaning that they can appreciate simple pleasures stronger than someone who doesn’t practice regularly. This is because the neuropathway in their brain for gratefulness has been traveled so regularly, that the impulse to get to the destination ‘grateful’ is very easy and quick. Watkins, el al defined simple pleasures as “pleasures in life that are readily available to most people.” They also found that grateful people have a sense of abundance, and don’t feel that they’ve been deprived, and tend to be happier.

Scientists at the Institute of HeartMath (McCraty & Childre, 2004) discovered that when you feel grateful, your heart rhythms sync up in harmony. This means that gratefulness rewires your brain for happiness and helps you keep the effects of stress at bay. This was supported by researchers Emmons and McCullough (2003), who found that people who practice gratitude report fewer stress-induced health problems.

Yes, life can be difficult, and it won’t always be sunny, but individuals who practiced gratefulness regularly were able to find silver linings in their negative situations based on Watkins et al. (2006) in "Behavior Research and Therapy." Watkins, el al also found that those who implemented gratefulness regularly started to have more positive emotions like hope and happiness. This hope can help you keep going in a difficult situation until the rain stops, the clouds part and the rainbow appears at the end. This is also how gratefulness can help make you more resilient, and be able to bounce back after difficult times.

Lastly, gratefulness strengthens and supports your social relationships, and makes them stronger. Individuals who practice gratefulness regularly accept that their lives are better with the contribution of different people in their lives - and they are able to acknowledge them. They show their appreciation however it works in that relationship, whether it’s by giving a hand when their friend needs help, telling them how much they love and appreciate them, giving them a small gift because that gift made them think of their friend, etc. It’s like a positive spiral of ‘good emotions,’ which in we can definitely have more of in our society.

So as you have read, gratefulness has a number of different effects on our mental well-being. It’s not necessarily the grand things that make our lives enjoyable. It’s appreciating the simple joys in life - because if you can, you can definitely enjoy the grander things in life. This is due to the strong neuropathway of gratefulness in that person practicing gratitude regularly.

So what are you grateful for today?

~Dr. Charmagne

References:

Watkins PC, el al. (2003). Gratitude and Happiness: Development of a Mesure of Gratitude, and Relationships with Subjective Well-Being. Social Behavior and Personality: An International Journal, 31(5), 431-451.

McCraty, R., & Childre, D. (2004). The Grateful Heart: The Psychophysiology of Appreciation. Institute of HeartMath.

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Wood, A. M., Joseph, S., & Maltby, J. (2013). Gratitude predicts psychological well-being above the Big Five facets. Personality and Individual Differences, 54(3), 294-298.

Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.

Lambert, N. M., Graham, S. M., Fincham, F. D., & Stillman, T. F. (2009). A preliminary study of the relationship between gratitude and perceived social support and mental health. Journal of Social and Clinical Psychology, 28(2), 163-173.

Start Off the Year With the Right Mind Set

The new years is always so exciting, full of hope and possibility - and rightfully so! Go charge towards your goals and resolutions, and practice shifting that 1% every day, and you will find that you are a different person by the end of the year. At the same time, if you do stumble on the way to your goals, don’t worry about it, and don’t beat yourself down. That happens to everyone - bad habits are hard to break. If they were easy to break, no one would have bad habits. So when you do stumble, pick yourself up, and acknowledge what happened. For instance, one of my goals for the year is to wake up at 5 am in the morning for at least 30 days - and it has not been going well. I’m still adjusting, and it’s taking longer to adjust than I thought it would. However, I have been waking up earlier than I normally would in an attempt to get to the 5 am, and I am still able to be productive during that time, so I am not going to beat myself up for not waking up at 5 am. Not any more. Many have mastered the art of beating themselves up, and making themselves feel terrible. All this does is dampen your mood and make you want to quit - so what good does beating yourself up do?

The other thing is perspective. Everything has perspective. How do you see your world? Is it all negative, positive, a combination? Which do you focus on more? Yes there are terrible things in the world that is happening; however, in your day-to-day world, can your perspective be shifted so that your days are full of gratitude and fulfillment? For example seeing everything as an opportunity instead of an obligation can be one way to shift your perspective. When you go to work, saying to yourself that ‘you get the opportunity to go to work’, can start to shift your perspective, and remind you that it is something to be grateful for.

Gratitude is a wonderful way to encourage a shift in your perspective. Writing down 3 things you are grateful for every day - making sure that they are always different - can be a great way to either start or end your day. There are other ways you can practice gratitude, including writing a letter and hand delivering it to them, or thanking someone mentally, prayer, meditation, etc. Find what works for you, and slowly, you may notice that your perspective of the world shifts.

As one of my favourite teachers use to say: “Be kind and gentle with yourself.” You’ve got this.

~ Dr. Charmagne