Living a "Thankful" Life

gratitude

[‘grah:tuh:chood] noun

From the Latin word gratis, meaning “pleasing or thankful”. Gratitude is a feeling of thankfulness and appreciation for the people in our lives or in response to acts of kindness, gifts, and generosity. Gratitude is strongly and consistently associated with greater happiness.

“We must find time to stop and thank the people who make a difference in our lives”. -jfk

As we take a moment to give thanks this year, enjoying time with family and friends over good food, conversation, and maybe some football, let’s not lose the opportunity to think about what “giving thanks” or gratitude means to you personally and what that would look like if you could weave that feeling of gratitude into your life throughout the year.

The effects of a continual practice of gratitude could be life-changing or, at the very least, give you a better disposition, improving the relationship with yourself and others. The health benefits alone make it worth practicing gratitude regularly. Physically, you can lower your blood pressure, improve sleep, enhance immune function, increase pain tolerance, and see a decrease in inflammation. Mentally, gratitude helps reduce stress, improves mood, triggers brain activity, and helps build emotional awareness. It can also support healthy behaviors like sticking with that exercise program and eating more mindfully.

Making gratitude a conscious part of your daily routine rather than just a seasonal practice sounds nice but how do you add it to your already busy life? Here is a list of tactics that can be added to daily life to incorporate gratitude. I recommend starting with one or two and adding them as you get comfortable.

Some key tips to making a gratitude practice effective are to be specific, and add the details to make it more meaningful. You also want to be authentic, it should be heartfelt and genuine. If at all possible, surround yourself with others who encourage and practice gratitude themselves. Most importantly, be consistent. As with any habit, consistency will help weave it into being a positive part of your life.  

• Gratitude Journaling:

  Dedicate time daily to write down 3-5 things you are grateful for, focusing on specific details and people. 

  
  

• Verbal Expression:

  Make a conscious effort to say "thank you" often to people who help you, even for small things. 

  
  

• Thank You Notes:

  Send handwritten thank you notes to express appreciation for significant gestures or support. 

  
  

• Mindfulness Practice:

  Incorporate mindfulness meditation to be present in the moment and acknowledge positive experiences. 

  
  

• Positive Focus:

  Actively look for the good in situations, even during challenges, to shift your perspective.

  
  

• Acts of Kindness:

  Perform random acts of kindness for others to foster a sense of gratitude within yourself.

  
  

• Volunteering:

  Give back to your community by volunteering your time and skills. 

  
  

• Appreciation Conversations:

  Take time to express gratitude to loved ones through open and heartfelt conversations.

  
  

• Set Reminders:

  Use technology or physical prompts like sticky notes to remind yourself to practice gratitude throughout the day. 

  
  

• Gratitude Walks:

  Take a dedicated walk where you actively notice things you are grateful for in your surroundings.