Isabella Cannon is a Corporate Communications intern for Blue Cross Blue Shield of Michigan. She currently attends Eastern Michigan University as a public relations and marketing student.
How to Practice Gratitude and 5 Ways to Practice
3 min read
In a world where complaining is the norm, it can be hard to start practicing gratitude. You may find it easy to focus on what is going wrong or what you don’t have. However, expressing gratitude is associated with a host of mental and physical benefits. Gratitude is a transformative process that when practiced consistently, may improve various aspects of your life.
Benefits of Gratitude
According to the Centers for Disease Control and Prevention (CDC), practicing gratitude every day can improve your physical and emotional well-being. Some of the benefits include:
- Improved mental health: Reflecting regularly on what you are grateful for may reduce stress levels, anxiety and depression, according to one study.
- Enhanced relationships: Showing appreciation to your loved ones can strengthen your connection. Whether through words or gestures, gratitude helps individuals reinforce bonds.
- Physical health benefits: Studies have shown that feeling thankful can improve sleep, mood, immunity, difficulties with chronic pain and risk of disease, according to the Mayo Clinic.
- Personal growth: Gratitude can improve self-esteem, provide a sense of fulfillment and better your mindset when challenges occur.
Tracking your gratitude
People tend to be more satisfied with their lives after performing gratitude-related tasks such as listing things they are grateful for, according to one study published by the Psychology of Research and Behavior Management.
Writing down things you are thankful for is a great habit to reflect on the positives in life. Even starting small and taking five minutes in the morning to write at least one thing down can make a difference. Track your gratitude in one of many formats, such as:
- In a journal or notebook
- Slips of paper in a jar
- Sticky notes around your home or car
- Gratitude apps
- Social media posts
Other ways to practice gratitude
While writing out what you are thankful for has proven satisfaction rates, there are other practical ways to practice gratitude.
Mindfulness
Gratitude requires you to be fully present. Taking a few moments of intentional mindfulness with deep breathing may help you practice gratitude.
Gratitude walks
Whether you are slowing down and thinking through things you are thankful for, or verbally expressing what you're grateful for, gratitude walks can be a beneficial practice. Silent walking may also alleviate stress and sooth mood.
Serving others
Offering to help others is one way to demonstrate your gratitude for them. Volunteering your time or skills is a rewarding way to give back and acknowledge the blessings in your life.
Thank you cards or messages
Expressing gratitude is both an internal and external behavior. Show appreciation to loved ones and colleagues, by sending thank you cards, emails or text messages. It’s a thoughtful action that can positively impact someone’s day.
Photo credit: Getty Images
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