What is Gratitude and Why is it Important? 

Gratitude: the practice of recognizing goodness, appreciation, and blessings in life. Gratitude is not a new idea in any way. In fact, I’m sure you have been bombarded with gratitude journals, bullet journals, thankfulness talk at the dinner table, and so on. Many psychological contributors have highlighted the clinical importance of various aspects of gratitude. Another way to think of gratitude is as positive functioning, such as positive emotions, psychological flexibility, and optimism (Wood, A. M., Froh, J. J., & Geraghty, A. W.). 

Gratitude is a tool for increasing happiness in the context of positive psychology, although the benefits are not linked to any sort of pathology but rather a desire to create healthy and thriving people and societies (Juneja, J. K.). When gratitude is put into daily practice, it becomes easier to find joy in the little things life throws your way. If you fill your mind with the positives in life and you begin to appreciate what you have, there will be no room left for negativity. 

7 Ways to Practice Gratitude

You have heard of gratitude journals, and I’m sure you have said something you are thankful for out loud before, so let’s look at some other, non-conventional ways to foster positive functioning. 

1. Say ‘Thank you,’ more often

Just start saying ‘thank you’ for everything. Everyone likes to feel appreciated and recognized. When you start thanking others, you are creating an encouraging moment for them while hacking your brain to see the good. 

2. Start your morning by moving your body

Make it a habit to start your day with movement; running, walking, yoga, kickboxing, or light stretching are all good ways to get your heart flowing. Exercise releases endorphins, or natural neurotransmitters that can boost your mood. Before beginning your exercise, take a few deep breaths and observe your surroundings. Make a mental note of the things around you that you appreciate. 

3. Make a Gratitude Jar

This is along the lines of a gratitude journal, but maybe a bit simpler and not as daunting. I find it hard to keep up with a journal given the hustle and bustle of life. I tend to stay strong for two weeks, and then my journal finds its way to the back of a bookshelf, collecting dust. Instead, put a jar on your entryway table with a small notebook and pen. When you get home from your day, write down one positive thing you experienced or were grateful for, big or small, and throw it in the jar. When it gets full, pull out your papers, reminisce, throw them away, and start over. 

Alternatively, pick something you want to watch out for each day (kids laughing, when someone tells you ‘thank you,’ the number of people you smiled at…) and when your day is done, add that number of beads into your jar. This will create a visual representation of the positivity in your life. Don’t be afraid to switch up what you are looking for every few months. 

4. Take a deep breath

   
   

Yes, that’s it. Just take a moment to slow down, breathe, and acknowledge your existence. Don’t do anything else, simply close your eyes and just breathe. Spending even 2 minutes simply breathing can help reduce your stress. 

5. Write someone a note

   
   

In a world so consumed with social media, screen time, and busyness, it is important to step away for a while and rediscover the simplicity of just a pen and some paper. How often do you get anything but bills and advertisements in the mail? Write someone a thank-you note, or a just-because note. If you are feeling up to it, add a small gift card to their favorite ice cream or coffee shop. Or throw in a small gift of appreciation, like a bookmark or sticker. Don’t forget to get their address and send it to them.

6. Write a letter to your past self

   
   

There is nothing like reflecting on the past. Remembering what life was like, good or bad, and then comparing it to the now can help you see the positive changes you have made. Maybe it will reveal some steps you need to take to improve your overall wellness. Give it a try.

7. Take yourself out for dinner

   
   

Nothing says gratitude like treating yourself for a job well done. Make this a once-a-month event. Spend time appreciating the food and the environment, and reflect on your progress that month. You could even invite a friend, because surrounding yourself with positive people will help your mindset as well. 

Need More than 7 steps to Increase Positive Functioning

Gratitude isn’t easy; in fact, it’s much easier to see the negatives in life and let stress consume you. If you feel like negativity is swallowing you whole, and nothing you do is helping, please reach out to us! The providers at Inland Insight would love to help you develop a personalized plan to get you out of your rut. Fill out an inquiry form at www.inlandinsight.com or call us at 509-359-8807.

We can’t wait to hear from you. 

Sources:

Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical psychology review, 30(7), 890-905. 

Juneja, J. K. (2022). Gratitude and Its Importance. International Journal of Health Sciences, (II), 9721-9728.