Practicing gratitude
Nov. 28, 2024—We all get downhearted at times. When pessimism peers around the corner, taking the time to count your blessings—no matter how big or small—may give you a new perspective. This positive way of thinking may even be good for your mental health.
According to HelpGuide. It's no wonder that grateful people tend to be optimistic. Gratitude has also been linked to better sleep, less loneliness, higher self-esteem and improved relationships.
Gratitude may help your physical health too. According to the American Heart Association (AHA), gratitude can lower blood pressure. And MHA reports that people who practice gratitude have fewer physical complaints.
5 ways to practice gratitude
Inspired to try a little gratitude? Consider these suggestions based on information from the AHA, HelpGuide and other health experts.
1. Keep a gratitude journal. Use a notebook, your phone or a computer to jot down things worth celebrating—anything from something that made you smile to major positive events. Write in your journal at the end of each day or week.
2. Tell someone today what you appreciate about them. Express your gratitude in person or through a phone call, text or thank-you letter.
3. Smell the roses. Life moves quickly. Slow down and linger longer on the little moments. Maybe that's the taste and texture of a delicious meal, the vibrant colors of sunset, or the tenderness in a loved one's smile.
4. Use gratitude to counter negativity in the moment. When something brings you down, stop and think about something that's going your way.
5. Celebrate you. Think of one thing (or more!) you like about yourself. Then stand before a mirror and say it aloud. Of all the things to be grateful for, you're right up there at the top.
Sources
- American Heart Association. "Gratitude Is Good Medicine Infographic." https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/gratitude-is-good-medicine.
- American Heart Association. "Simple Ways to Practice Gratitude Infographic." https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/simple-ways-to-practice-gratitude.
- American Heart Association. "Thankfulness: How Gratitude Can Help Your Health." https://www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/thankfulness-how-gratitude-can-help-your-health.
- HelpGuide. "Gratitude: The Benefits and How to Practice It." https://www.helpguide.org/articles/mental-health/gratitude.htm.
- Mental Health America. "Stay Positive." https://www.mhanational.org/stay-positive.
- National Alliance for Mental Health Dane County. "Cultivating an 'Attitude of Gratitude.'" https://www.namidanecounty.org/blog/2020/4/14/how-to-start-a-gratitude-journal.
- National Alliance for Mental Health Wake County. "Looking to Improve Your Well-Being? Try Practicing Gratitude." https://nami-wake.org/practicing-gratitude.