Being thankful may be a hot topic this time of year, but the positive impact of adding gratitude into our daily lives is vital for our everyday health. Research shows that gratitude stimulates the brain in many ways, including increased positive social interactions, positive emotions, improved memory, decision-making skills, and adaptability. Gratitude is also linked to decreased depression (Abdullah, 2023).
Our thoughts impact how we feel, which affects how we respond in a given situation. Approaching our daily lives with gratitude can change how we see things and interact with those around us. Like any other muscle, our brains constantly adapt to new information. The more we focus on identifying positive thoughts, challenging negative thoughts, and reframing our circumstances, the easier and more natural it will become. Developing grateful thoughts and a positive mindset can be learned!
Here are some quick and easy ways to increase a spirit of thankfulness in your daily life:
1. Change “have to’s” to “get to’s”
Instead of thinking I have to go to work today, cook dinner, or clean the house, try to change your thought process to reflect positivity. I get to work, make money to support my family, and pay for my wants/needs. I get to cook a nutritious dinner for myself and my children. I get to do laundry because I have more than enough clothes than what I need. It is amazing how much your perspective can change when you catch and reframe negative thoughts.
2. Attitude is Contagious
Attitudes can spread just as easily as a virus or the flu. Surround yourself with positive people and you will become more positive. But watch how quickly a negative attitude can change an entire group. Focus on being a person who’s perspective is worth catching and spreading a positive mindset for those around you. You are a role model, even if you don’t realize it.
3. Look for the Good in Every Situation
What you focus on, you will see more of. If you look for the negative, you will find it. I tell my young clients they could find reasons to be unhappy even at Disney World! For example, “It’s too hot” or “the line is too long,” etc. Practice looking for good things, even when life is difficult. The more you do it, the easier it will be! Use a gratitude journal or write down 3-5 things you are thankful for each night or morning. Challenge yourself to think outside the box and express gratitude creatively.
4. Give Yourself Grace
Everybody has bad days. It’s okay if you aren’t always positive or if there are days when you don’t feel grateful. No matter what happens, keep moving forward. Try for just one if you can’t think of three reasons to be grateful. Start somewhere and watch how your gratitude can grow over time!
Abdullah, N. (2023). The Scientific Effects Of Gratitude: A Review. Journal of Positive Psychology and Wellbeing, 7(3), 192-205.
Blog contributor: Ashley Spickler, MS, LCPC (IL), LPC (WI)