Each year Thanksgiving reminds us to express gratitude and give thanks. It is a wonderful opportunity to make gratitude a daily, weekly, monthly or yearly practice. It does not have to be difficult or one more thing you must do as part of an already overburdened life. Instead, be grateful for simple and powerful ways to change your life in a positive way.
Gratitude changes everything! Robert Emmons, Ph.D., the world’s leading scientific expert on gratitude, explains that a gratitude practice can strengthen your immune system, soothe aching joints, help lower your blood pressure, and allow you to sleep longer and deeper so you wake up feeling refreshed and ready for a new day.
A gratitude practice also has psychological benefits, which include feeling more positive, alert and alive, and experiencing greater joy, pleasure, optimism and happiness. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret and it reduces depression.
Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a key role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognizing all that you have to be thankful for —even during the worst times—fosters resilience.
Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people can appreciate other people’s accomplishments.
Generosity and compassion are more common among folks who practice gratitude. Studies show they are also more likely to forgive, reach out to others and feel less isolated.
We have the ability and opportunity to cultivate gratitude. Rather than complain about the things you think you deserve, take a few moments to focus on all that you have. Let go of the nasty neighbors, gossips, bullies – and surround yourself with those who offer love, peace, compassion, patience, and joy. Developing an “attitude of gratitude” is one of the simplest ways to improve your satisfaction with life.
