3 Tips to Incorporate Gratitude In Your Life
No matter where we are in the world or what we’re doing, waking up with gratitude can literally change the way your day goes.
Scientists have researched how gratitude changes your brain. Their research has found that individuals seeking mental health care (mostly related to anxiety) were found to be much better after expressing gratitude once a week compared to those who did not.
Another study showed that individuals who kept a journal of things they are grateful for compared to those who journaled about things that annoyed them, had increases in “determination, attention, enthusiasm and energy.”
But you don’t have to journal or write to reap the benefits of gratitude (although journaling is always a powerful tool). Here are some ways you can incorporate it in your daily life.
Pick One Thing
Having gratitude does not have to be overwhelming and if you’re having a particularly rough day, it can be difficult to feel grateful about anything. However, certainly there is at least one thing in this world you can focus on that gives you that warm feeling of gratefulness. It could be a simple flower or a pet or a good meal. Pick just one thing to be grateful for and focus on that until you’re feeling better.
Reverse Your Thinking
When we have setbacks, it can be easy to get lost in feelings of self-doubt, worry, or fear. However, if you step back and choose to look at it differently, you can see that every setback is an opportunity! In this way, you feel gratitude for what you’re learning.
To Have Not
Focusing on what you don’t have can have negative effects on your mind and overall health. But if you do so with gratitude, it changes. For example, maybe you don’t have a dishwasher to wash the dishes and you could lament this. But being in the moment, you can enjoy the feel of the water and suds on your hands as you wash the dishes mindfully in the sink and be grateful that you’re able to do so.
Or maybe your car is in the shop and you have to take the bus or train. Rather than focusing on the repairs needed, look at the new people and experiences you will have with your new commute and be grateful for this gift.
Gratitude is a powerful tool to use to make it through any situation. If you’ve ever been around someone who was bubbly and made you feel comfortable, chances are they were saturated with gratitude.
When you wake up each day, be grateful for the rain that will make the flowers grow; the smell of coffee in the room; the floor beneath your feet; the sun above the clouds.
What a lovely day!