I’m toward the end of a Thanksgiving Gratitude Challenge. A challenge I began, because I tend to absorb the feelings and emotions of my surroundings. This is great for my empathy, but the flux and negativity in the world at the moment has been affecting my mental state. I needed to be reminded of the beauty and wonder that exists. Developing a gratitude practice is one way to shift the focus. For when we start to see something, we see more of it.
For example, my first car was a Nissan Sentra. I never thought of Nissans before the opportunity to buy this car came across. But after I saw it, all I could see were Nissans. They were everywhere! And I never saw them until my awareness shifted to see them.
Gratitude works like that. When you are appreciative for what is there, even (or maybe especially) if it is something little, your mind shifts to one of positivity and opportunity.
Thanksgiving in itself is a holiday around giving thanks and appreciation for what we have. In fact, it became the anchor points to the challenge as I began it on the day they celebrate Thanksgiving in Canada (Columbus Day in the US and a holiday we would celebrate with a Canadian friend growing up) and to end on the American Thanksgiving. Every day, I’ve been posting three things I am grateful for on Instagram, Facebook, and in a Private Group that I created for the challenge.
What exactly is Gratitude?
Is it an emotion, a state of mind, a feeling, a virtue, a personality trait, or something else? It is all of the above? Can you really even separate one from an other?
There is the standard politeness of thanking for a gift, even if you really don’t like it. (I’m thinking of the massive gold medallion my grandmother gave me once. We called it the Mr. T starter kit.)
How many times do you thank someone for holding the door open for you automatically? But then there is the day you are hustling, have your hands full, and someone holds the elevator door open and the level of gratitude increases tremendously because you will make it to the meeting on time.
Are some of us more inclined to be grateful than others? Is this nuture or genetics? Many definitions have been put forth over the years.
Patrick Fitzgerald in 1998 gave 3 parts: a warm sense of appreciation for something or somebody, a sense of goodwill toward that thing or person, and a resulting disposition to act positively due to that appreciation.
Robert Emmons has a similar yet, different take 2 parts: “First, it’s an affirmation of goodness. We affirm that there are good thing in the world, gifts and benefits we’ve received. The second part of gratitude is figuring out where that goodness comes from. We recognize the sources of this goodness as being outside of ourselves.”
The common theme among many of the definitions are:having a sense of appreciation, recognition of who or what caused that sense with a warm feeling, and a desire to continue to repay the feeling by help others find that sense of appreciation.
What are the benefits of gratitude?
A greater sense of well-being. More happiness, optimism, feelings of being loved, and satisfaction with life are reported.[1]In fact subjects who practice gratitude tend to be 25% happier than those who don’t.[2]
Lower stress levels. When you feel good, you tend not to let stress get to you as much. Blood pressure is lower and vagal tone (a sign of a strong autonomic nervous system) is increased. Gratitude also assists with feeling supported, coping strategies, and as a way to reframe a situation to find solutions.[3]
Deepening relationships. When we acknowledge how someone enhances our life, we feel more connected and beholden to them. In addition, those who have a gratitude practice are more likely to reach out to someone to offer help, which can create a bond.[4],[5]
Better health and wellness practices. Taking care of ourselves physically can enhance our mindset. Those with a gratitude practice tend to exercise more and eat better.[6]
Improved sleep. With less weighing on our mind, our sleep can be affected.[7]
Boost immunity. Lower levels of stress, and improved living habits can boost our immune system. Robert Mills found lower inflammatory biomarkers in heart failure patients.[8]
How do I cultivate gratitude?
There is a reason why we say that we practice gratitude. Just like keeping up a fitness regimen, we need to having a continuing gratitude process. But the benefits have been quick and long lasting with positive results after 3 weeks that have lasted for 6 months or more.
Maintain a gratitude journal. This can be a daily or weekly process to write down 1-3 things/individuals that you are grateful for that occurred during that time frame. Old-fashioned pen and paper work and there are apps for more tech bound individuals. You can set reminders or block off time on your calendar as times to journal.
Expressing genuine thanks. When someone assists or helps you, acknowledge them. It can be a verbal thank you, hug or handshake, written note, public announcement, or with a gift.
Write a gratitude letter to someone. Whether you send it or not, is up to you, but sit down and write about how much you appreciate an individual in your life.
Acknowledge your life benefits. How have you been fortunate in life and what helped you during that process?
Become aware of your self-talk. Notice when you are negative and try to find a positive benefit or alternative perspective. You don’t need to make a crappy situation rosy, but you may be able to reframe aspects of it.
The important factor is to continue with the practice year round. One day a year isn’t enough to reap the benefits.
The Gratitude Challenge
As for me, have I noticed a difference? I was feeling better, but the temperature dropped completely and we’ve had two snow storm. The fires in Southern California are burning some of my favorite spaces. It’s added a deeper level of emotion than I expected, but I have some ideas that will be announced soon. I also think that the need to be public during this challenge has made it a bit forced. I think there is an element of quiet appreciation that I’ve been missing.
I will 100% continue with a gratitude practice. I’m not sure exactly what shape it will take, but I know the benefits will be worth it.
Kate Hamm combines her 15+ years of experience in the fitness industry and high-end resort program development into sought after wellness coaching and adventures at AnamBliss. Visit www.anambliss.com for more information on coaching services and future retreat dates and locations.
[1]Alspach, G. (2009). Extending the tradition of giving thanks recognizing the health benefits of gratitude.
[2]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.
[3]Emmons, R. A., & Mishra, A. (2011). Why gratitude enhances well-being: What we know, what we need to know. Designing positive psychology: Taking stock and moving forward, 248-262.
[4]Alspach, G. (2009). Extending the tradition of giving thanks recognizing the health benefits of gratitude.
[5]Emmons, R. A., & Mishra, A. (2011). Why gratitude enhances well-being: What we know, what we need to know. Designing positive psychology: Taking stock and moving forward, 248-262.
[6]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.
[7]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.
[8]Mills, P. J., Redwine, L., Wilson, K., Pung, M. A., Chinh, K., Greenberg, B. H., Lunde, O., Maisel, A., Raisinghani, A., Wood, A., & Chopra, D. (2015). The role of gratitude in spiritual well-being in asymptomatic heart failure patients. Spirituality in clinical practice, 2(1), 5.