
Research has found that an orientation of gratitude will:
- Encourage higher levels of alertness, vitality, enthusiasm, determination, attentiveness and energy
- Reduce physical symptoms like headaches, coughing, nausea or pain
- Boost immunity in both sick and healthy persons
- Lower stress response and blood pressure
- Curb depression and anxiety
- Cool anger and diminish resentment
- Cultivate compassion and empathy
- Increase positive social connections
Another study found that individuals with congenital and adult-onset neuromuscular disorders (NMDs) also benefited from gratitude journaling. For those who kept a gratitude journal, quality of sleep was enhanced with longer hours and a more refreshed feeling upon waking. They also felt increased optimism about the upcoming week, more satisfaction with their lives and a greater connection to others compared with the non-journaling participants in the study.
This all sounds well and good, but how do we begin to instill more gratitude into our hectic days? A common theme among positive psychologists: start small and slow down. Here are a few suggestions to get the ball rolling:
- Keep a daily gratitude journal
- Appreciate nature, a good meal or an object of beauty
- Write a detailed thank you note
- Count blessings each day
- Spend a few moments in silent prayer with a focus on thankfulness
- Show appreciation for a coworker, friend or family member
Be grateful for all of the good things this holiday season!
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