2023-08-23 03:00:47
Title: The Power of Gratitude: How Expressing Thanks Can Transform Lives
Subtitle: Research shows that gratitude not only benefits mental health but also strengthens relationships and improves overall well-being.
Date: August 23, 2023
Author: Christina Caron
In a year filled with unimaginable loss and heartache, Stacy Batten found solace in a simple daily practice – gratitude. After losing her husband to cancer, her father to Parkinson’s disease, and her mother being diagnosed with cancer, Batten decided to shift her focus towards the positive moments in each day.
Batten created a “gratitude jar” and started writing down a few things she was grateful for every evening. Whether it was meeting a new neighbor or going for a walk with her dog and mother, these small moments of gratitude helped her find some respite amidst the sadness.
Batten’s experience resonates with the findings of a groundbreaking study conducted by psychologist Robert Emmons two decades ago. The study explored the benefits of gratitude, an emotion that had rarely been studied before. Emmons concluded that gratitude not only improves psychological well-being but also inspires additional research in the field.
Since then, numerous studies have confirmed the positive effects of gratitude on emotional health and interpersonal relationships. Expressing gratitude, counting blessings, and showing appreciation to others have been shown to reduce symptoms of depression and anxiety, increase self-esteem, and enhance satisfaction with everyday life.
Moreover, gratitude has even been found to improve physical health, although the evidence is not consistent across all studies. According to Emmons, gratitude has the power to heal, energize, and transform lives. It changes our perspective on life, allowing us to see the gifts, goodness, and grace that surround us.
But what exactly is gratitude? Emmons defines it as a positive emotion that stems from acknowledging the goodness in one’s life and recognizing the role others have played in achieving it. Gratitude emphasizes that the sources of good things are often external to oneself.
While feeling grateful is essential, expressing gratitude is equally important to fully experience the benefits of this emotion. Philip Watkins, a psychology professor, explains that gratitude is best practiced through actions or words of appreciation.
Research has not pinpointed the frequency or method of expressing gratitude, but experts believe that a small dose of gratitude each day can have a significant impact. Developing a lasting habit of gratitude can be achieved by incorporating it into an existing routine, such as thinking about what one is grateful for in the morning.
Expressing gratitude does not have to be time-consuming or elaborate. A quick email or text message can suffice to convey appreciation. To deepen the experience of gratitude, it is important to be specific in expressing thanks. Being specific intensifies the emotions and thoughts associated with gratitude, creating a more profound experience.
To help individuals think about gratitude more specifically, Joel Wong, a psychology professor, has compiled a list of 100 questions that can guide the practice. Wong suggests using pen and paper for this exercise, as writing allows for a more conscious and permanent record of blessings.
Ultimately, gratitude is a powerful force that can transform lives. It helps individuals find solace during difficult times and strengthens relationships by fostering warmth and affinity. Whether through a gratitude jar, thank-you notes, or specific expressions of thanks, practicing gratitude has far-reaching benefits for our mental and emotional well-being.
As we reflect on what and whom we are thankful for, let us remember the immense power of gratitude and its ability to bring positivity, healing, and connection into our lives.
Sources:
– Emmons, R. A. & McCullough, M.E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
– Algoe, S.B. & Fredrickson, B.L. (2011). Emotional fit with the surrounding social environment predicts subjective well-being and depression. Emotion, 11(3), 644-654.
– Watkins, P.C., Woodward, C., Stone, T., & Kolts, R.L. (2003). Gratitude and happiness: Development of a measure of gratitude, and relationships with subjective well-being. Social Behavior and Personality, 31(5), 431-451.]
#heals #energizes #lives