In a year that is ending vastly different than it started, it seems that everyone has a list of grievances from 2020. It can be easy to get caught up in the echo chamber, listing one negative thing after another, and counting down the days until “all of this is over.” While it has, no doubt, been a heartbreaking year, there are ways for us to cope without simply wishing it away. Surprisingly enough, practicing gratitude in the face of our struggles helps us do just that.
GRATITUDE is a warm feeling of appreciation for goodness in the world, a person, or people. When we practice gratitude, we offer recognition, thankfulness, and acknowledgement for what we have.
Authentic gratitude does so much more than check the box of saying ‘thank you’. Research has shown practicing gratitude improves mental health by decreasing anxiety and depression, increasing optimism, and improving our ability to attain goals. It lights up the brain’s reward center, which is connected to stress relief, and it promotes relaxation. Gratitude helps us become more flexible and accepting of change. It is even associated with improved sleep and decreased physical symptoms of illness.
Have you ever found yourself hesitant to truly experience joy out of fear that something terrible would happen if you did? This is not the way the world works, but we sometimes (mistakenly) believe that if we prepare for the worst, it might somehow lessen the blow. The truth is, we are vulnerable when we are soaring, and we are vulnerable when we are struggling. Rather than compromising our chance to experience joy when it comes along, we can stop ourselves from catastrophizing and, instead, focus on gratitude.
Bestselling author, researcher and therapy goddess Brene Brown teaches that a joyful heart is connected to gratefulness. She recommends using our inner voice of fear as a signal to stop, name the things we have to be grateful for, and then use this practice as empowerment to press on.
Gratitude can be practiced in the BIG things - a promotion at work, the birth of a child, overcoming illness. But it can also be practiced in the small, day-to-day victories - green lights throughout your commute, the warmth in a fresh cup of coffee, sunshine after a rainy week. It is not about waiting for life to be perfect, but savoring the sweet moments along the way.
3 Easy Ways to Practice Gratitude:
Journal: Build a habit of listing something that you are thankful for each day. Can you think of something new each time? Putting these reflections in black and white will serve as a reminder for the long-term benefits of this practice.
Gratitude Rituals: Like a muscle, you can slowly strengthen your ability to use this skill. Work it into your daily routine by creating a special moment to pause and reflect. Try dedicating your yoga practice with a meditation, or sharing a blessing before a meal.
Consider who you are thankful for: Then tell them! Part of gratitude is recognizing the goodness that we experience thanks to the people around us. Expressing this gratitude, verbally or with a note, shares those benefits with others.
Give it a try, and you just might find that you have more to be thankful for than you ever realized.
Jessica Stanko
