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Gratitude and Wellbeing
A meta-analysis of research evidence carried out by Chida and Steptoe in 2008 revealed a significant association between psychological wellbeing, particularly positive emotions, and reduced mortality among healthy and dis-eased populations. Other studies have also highlighted that subjective wellbeing can positively influence health and longevity. In an age where chronic perceptions of (often anticipatory) threat or danger abound, adopting a positive mindset can dispel fear, and alleviate other negative symptoms of stress. One method to cultivate such a mindset is through the practice of gratitude. This article aims to explore the concept of gratitude, highlight its effects, and offer some proven tips to apply gratitude for purposes of enhancing mental wellbeing.
What is gratitude?
According to the Oxford English dictionary, gratitude is defined as ‘feeling or showing thanks’. However, Positive Psychologists advocate for a deeper understanding, presenting gratitude as something far greater than just saying thanks. It is, they argue, a feeling or emotion similar to appreciation, which can occur once (as a state), or multiple times (as a trait). It encompasses a two state nature that entails acknowledging the goodness in one’s life, and acknowledging that the sources of this goodness lie outside of oneself, such as with God, other people, animals, or the world. Various other perspectives, including those from the American Psychological Association (APA), Sansone and Sansone (2010), and Emmons and McCullough promote gratitude to be an acknowledgment and appreciation of positive outcomes or gifts received, and their externalising causes.
Thus, gratitude involves a cognitive process of actively thinking about blessings, followed by a positive emotional response of appreciation. Adopting the aforementioned definition of gratitude can also foster a sense of interconnectedness. For instance, reflecting on something as simple as a nourishing meal, how this benefits your health and the production process, can foster feelings of appreciation and connectedness.
Ancient teachings & gratitude
The teachings of ancient religious and spiritual traditions emphasise gratitude as a fundamental practice. For instance, Christians, Jews and Muslims are guided to offer prayers of thanksgiving to God during festivals and in daily life. Whilst Hindus offer Puja to God, offering incense, flowers, gold and giving thanks for any blessings received. Sikhs also engage in the remembrance and divine presence in their lives and view selfless service as an expression of gratitude. Taoists give importance to appreciating the beauty, harmony and balance of nature, whilst Shinto teachings encourage prayers of purification and festivals to express gratitude. These traditions give importance to giving thanks for what is going well, and appreciating the source of this goodness.
However, gratitude can also be practiced in a secular way, where one appreciates the positive aspects of life, relations, experiences and personal qualities.
What to be grateful for?
As pointed out by Positive Psychologists, gratitude can be directed towards God, people, animals or the world. This can include material blessings such as shelter, food, clothing, wealth, or resources for meeting needs. It may also be for spiritual guidance, wisdom, insight, protection, safety, opportunities, success, relationships, nature, creation, forgiveness, awakening or enlightenment.
Whether practiced within a religious/spiritual or secular context, it is important to focus on what is meaningful to you, otherwise it may be difficult to feel appreciation. For example, focusing on material gifts may facilitate feeling gratitude for some, whilst for others it may be reflecting on spiritual insights that matters more. Thus, adapting the practice to suit your specific needs is important.
Benefits of practicing gratitude
Research suggests that gratitude can improve mental, emotional, physical and social wellbeing. Specifically, studies indicate that it can reduce symptoms of stress, anxiety and depression, as well as enhance positive emotions, improve sleep and reduce the risk of physical illness such as heart disease. A virtuous or constructive mindset may also help you to live longer, especially if it keeps stress at bay and causes happiness.
Moreover, the practice of gratitude is accessible to all, requiring only regularity of practice. There are no known side effects and so practicing for as little as two weeks may yield significant improvements to your mental wellbeing.
How to practice gratitude?
When practicing gratitude try to focus on meaningful aspects of life in order to cultivate a sense of appreciation. You can start by simply thinking about something you feel grateful for, and then reflect a few moments on why it is you feel grateful, incorporating a focus on any externalising causes due to which the positive outcome occurred. Research suggests some of the following strategies to maintain a regular practice of gratitude:
- Keeping a daily gratitude journal
- Reflecting on three good things each day
- Posting or directly reading gratitude letters/notes to someone you feel grateful to
- Expressing kindness as an act of gratitude
- Savouring positive experiences
If you resist or have never previously practiced gratitude, then it may require a bit of effort initially. Set yourself a goal and practice daily for at least two weeks. And remember to focus on what is meaningful.
Conclusion
Gratitude is an effective strategy that can foster a positive mental state and contribute to enhanced wellbeing. Whilst an ancient technique rooted in diverse religious/spiritual traditions, it is also commonly applied in secular contexts. Given the difficulties that many face such as with craving, attachment and constantly focusing on lack, a self-care practice of gratitude is a great way to transform a negative mindset by simply being present and appreciative of what is going well, which can bring about an instant state of happiness.
I hope you found this article useful. If you have any questions, or to discuss treatment and support options then feel free to get in touch.
With best wishes,
Sadaf
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