3 Science-Backed Strategies To Cultivate an Attitude of Gratitude
Thanksgiving marks the beginning of the Holiday Season. For some, this time of year is filled with magic and merriment. And, for those of us who aren’t characters on a Hallmark Channel holiday special, Thanksgiving can feel like a food coma crossed with a punch in the gut. It’s a time when expectations run high and reality rattles us to the core. Unfortunately, our usual respite scrolling through Instagram is marred by pictures of perfect families, beautifully set tables, and over-the-top inspirational images.
During a recent social media binge (therapists are human, too!), I noticed my mood starting to shift into that all-too-familiar feeling of FOMO (Fear of Missing Out). So, armed with years of training, I suited up in my therapeutic armor (a fleece-lined hoodie), grabbed my weapon of choice (a macbook air) and set out to slay my Thanksgiving-themed sadness.
45 minutes Googling and 2 snacks later, I came to the answer in the form of one of the aforementioned inspirational quotations:
“Some people grumble that roses have thorns; I am grateful that thorns have roses.”
Gratitude. The word gets thrown around a lot. Why does it matter and how do we practice it?
52 minutes and 2 pizza slices later, here’s what I learned:
1. Practicing gratitude improves your physical health.
According to Dr. Robert Emmons, Professor of Psychology at UC Davis, cultivating gratitude can lower your cortisol (stress-hormone) by 23%, reduce fat intake by 25%, and improve sleep by more than 10%. Gratitude also helps the kidney’s ability to filter waste from the bloodstream and lowers cardiac inflammation.
Try It: Set aside 5 minutes each night to recall moments of gratitude from the day, the qualities you appreciate about yourself, or the traits you admire in those around you.
2. Practicing gratitude improves your work performance.
Too much work to slow down and be grateful? You could be hurting your productivity and paycheck. A simple “thank you” in the workplace provides the recipient with a stronger sense of self-worth. Saying these words also improves trust and camaraderie, making it easier to ask for help when needed. Bonus: Those who practice gratitude report increased energy and goal-directed behaviors (AKA- they get more done!)
Try It: Acknowledge a coworker’s contribution. Remember, quality is more important than quantity. When expressing gratitude, make it specific. This will not only increase your appreciation, but also tells the person that you’re paying attention and not just faking it.
3. Practicing gratitude improves your mood and emotional resilience.
Dr. Robert Brooks, author of The Power of Resilience, notes that practicing gratitude can help you to bounce back from a stressful event and gain closure after a traumatic event faster than those who don’t engage in this practice. Dr. Emmons’ research found that writing a letter of gratitude reduced feelings of hopelessness in 88% of suicidal inpatients and increased levels of optimism in 94% of the same group.
Try It: Write a thank-you note to a friend, family member, or coworker. Bonus- it may even improve your relationship, giving you an extra hit of happiness!
The Takeaway:
As you sit around the table with friends and family this holiday season, I challenge you to notice the roses hidden among the thorns. And if all else fails, be thankful the holiday season only comes around once each year.