The Practice of Gratitude – The ultimate science-backed life hack
When we think of ‘practicing gratitude’, we might be quick to make judgements about journals, vague mantras or overly positive people who seem to never tire of the trials of the world. But what you may not know is that the benefits of practicing gratitude are well documented in scientific research. They go way beyond simply noticing all the great things about your life – in fact, the benefits cover all areas of our wellbeing…physical, social, and emotional.
The idea of practicing gratitude is historically and culturally quite universal. All the major religions teach that gratitude to a Creator will bring more abundance and, whether societies have practiced gratitude towards themselves, ‘Mother Nature’, the universe or God, they have done so for centuries. However, it seems only in the past few years that the practice of gratitude has become a ‘buzzword’, perhaps due to the boom in the promotion of self-care, self-love, manifestation, and wellbeing. Gratitude journals, statements of gratitude and manifesting more of the good we have in our lives have all become part of this wellbeing cultural phenomenon. Some people might dismiss it as part of a passing trend. But centuries of practice and hundreds of studies can’t be wrong!
What is gratitude?
Gratitude is an emotion – a feeling – associated with giving thanks and showing appreciation. This could be in the form of literally thanking others for their support, help, kind words or gifts; consciously acknowledging the goodness in our lives; thanking God; or even just recognising those little human interactions that restore your faith that there is good in the world. When we truly practice gratitude, we do so even at the times in our lives where it seems hard to find things to be grateful for. During times or stress and challenge, we can still acknowledge and be thankful for so much – even if this is just the roof over our heads and food on our tables.
What does Science say about gratitude?
Put simply, Science acknowledges gratitude as a bit of a superpower! Neuroplasticity is our brain’s ability to change and ‘rewire’ neural pathways throughout our life. When we practice gratitude by thanking others and acknowledging the things we are grateful for, our brain’s attention is drawn towards the positives in our lives. Over time, this new way of thinking, noticing, and attending to the positive becomes second nature to our brains. Not only this, but gratitude stimulates the neurotransmitters responsible for regulating stress responses and emotions, such as serotonin, dopamine, and norepinephrine.
All of this magical power taking place in our brains has a wonderful impact on our lives. Research has found that gratitude improves sleep, helps to reduce depression and anxiety, regulates stress, and even reduces pain. Not only that, but gratitude can help people overcome grief, build resilience, manage anxiety disorders, and increases the feeling of joy and happiness in our lives.
How can we practice gratitude?
There are many gratitude meditations and exercises widely available online. But, if you’d like to start now, take a look at some of the gratitude practices below.
- Gratitude list. Create a table with two columns. On the left side, write ‘I am grateful to…’ and on the right side, write ‘for’. Now, think of the people in your life to whom you give thanks. For example, ‘I am grateful to my best friend for giving me a shoulder to cry on’. These can we as small or as big as you’d like. It could even be something like, ‘I am grateful to the car park attendant who smiles at me every morning’.
- Gratitude visit. Can you think of someone who does so much for you, but you’ve never really told them how much you appreciate them? Well, pay them a visit! Visit them specifically for the purpose of telling them how thankful you are for everything they do for you.
- Compliments/challenges journaling. Sketch out two boxes on a piece of paper or in your journal. In one box, write down ‘Compliments I would like to pay myself today’ and in the other box, write ‘Challenges I’m facing today’. Then fill these boxes with the compliments you deserve such as ‘I look really smart and professional in my outfit today’ or ‘I was really patient waiting in line this morning’ or ‘I really made people laugh in that seminar’. Then, look at the challenges. This could be ‘I struggled to get focussed this afternoon’ or ‘I was so anxious around those new colleagues’. As the days go by, reflect on how much you have to be appreciative of yourself, even in the face of challenges every day.
- Gratitude photo challenge. You can do this for yourself or even post this on social media to share with your family and friends. Every day, take a photo of something you are grateful for. This could be your morning cup of coffee, a sunny day, a college acceptance letter – any moment, big or small, that makes you feel thankful.
- Volunteer, donate, or give back. Demonstrate your gratitude for all you have in life by giving back. You can do this by volunteering your time, donating money or your old belongings to good causes, or giving back with little acts of kindness towards those around you.
And finally, we really do get more of what we notice. Even if the practice of gratitude seems tough at first, then just start small. Acknowledge the little things and your brain will make room for more. Remember that we can cultivate real happiness in ourselves, our relationships and our communities by beginning with gratitude. And, whilst I’m here, let me take this opportunity to thank you for reading, and giving me the chance to share.