November 30, 2023: Gratitude-A Gift that Keeps on Giving
Thanksgiving is the holiday in which tradition has us gathering together, in a celebration to express our gratitude for all good things that have happened in the previous year. But did you know that research has shown that expressing gratitude daily can be a gift that keeps on giving?
“Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve slUeep, mood and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain and risk of disease.”
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health#
Unlike a daily pill that requires a prescription, we can implement the practice of gratitude by consciously focusing our attention on and appreciating the positive things in our lives. But before we begin, what is gratitude and how can it impact our lives?
“It is wonder; it is appreciation; it is looking at the bright side of a setback; it is fathoming abundance; it is thanking someone in your life…it is “counting blessings.” It is savoring; it is not taking things for granted; it is coping; it is present-oriented.”
Sonja Lyubomirsky
In a chaotic world with daily headlines that easily trigger anxiety, frustration and worry about the future, research has show that being grateful actually
“broadens and builds” the brain’s capacity to overcome negative emotional states. In the absence of gratitude, the mind closes in on a small handful of possibilities. Gratitude expands the field by “widening the array of thoughts and actions that come to mind.”
https://www.mindful.org/how-to-make-gratitude-a-daily-habit/#
When I head out into nature with my camera, I set an intention to look for things that inspire awe, curiosity and wonder. Seeking the blessings in our lives involves the same type of intention. Setting our focus on the gifts in our lives helps to build both awareness and appreciation. When focusing and being grateful for the positives in our lives, we can give ourselves a gift of hope, inner peace and solace. We can’t change all the negative things that happen, but we can choose to be thankful for the gifts we do have in our lives.
One small, first step to begin a daily practice of gratitude, is to intentionally observe those interactions that we feel grateful for. It can be witnessing an action of kindness or service provided or received. You begin by making the decision to seek one small thing that you appreciate during your waking hours. It can be as simple as a call from a treasured friend, a new blossom on Christmas cactus, or the sun shining after a spell of rainy weather. This practice of seeking moments of appreciation can help identify all the other things in our life that we enjoy and love.
A second step is to stop comparing what we have with others. Glossy magazine spreads, tv shows and social media can be intimidating, showcasing the seemingly perfect lives of others. We can get on that destructive chain of thinking we aren’t good enough, have enough or be enough. But as Oprah Winfrey so eloquently said,
“Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
Oprah Winfrey
One powerful tool is to create a gratitude journal. The simple act of writing down one, two, three or more things that we are grateful for each day, helps to remind us of the blessings and gifts in our lives. Once it’s a habit, during challenging times, the journal becomes a reassuring resource for positivity. The habit of recording the wonderful things in our life on a regular basis, can help us to live in gratitude and block negative thoughts.”
Another way to show gratitude is to give thanks to others. A simple thank you doesn’t take any time and rewards the giver as well as the receiver. A legacy learned from my mother is to not only thank individuals for exceptional service, but to take the next step and either tell or write their supervisor. I can’t tell you how many times the look of dread on a manager’s face has turned to pleased surprise when I’ve complemented them on their employee.
However you choose to begin a gratitude practice, just thinking about how gratitude can impact us emotionally, intellectually and physical is a powerful incentive. I’ve gathered some inspirational quotes to accompany on your gratitude journey. If you have other ways to show gratitude or quotes that inspire you, please share in the comments below.
Best regards,
Wendy Oellers-Fulmer
QUOTES TO INSPIRE GRATITUDE
“Gratitude reminds me of what I have all the time. It brings me instant joy and peace, giving me a good heart, mind and spirit.”
–Deepali Kumar, RN
“Gratitude heals, energizes and changes lives,” It is the prism through which we view life in terms of gifts, givers,
Dr. Robert A. Emmons-researcher on effects of gratitude
“We must find time to stop and thank the people who make a difference in our lives.”
― John F. Kennedy
The more you practice the art of thankfulness, the more you have to be thankful for.”
— Norman Vincent Peale
“Gratitude is the ability to experience life as a gift. It liberates us from the prison of self-preoccupation.”
— John Ortberg
“Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.”
— Marcel Proust
“The power of finding beauty in the humblest things makes home happy and life lovely.”
— Louisa May Alcott