Practicing Gratitude for Better Mental Health

Sometimes, a small thing that went badly is enough to ruin a perfect day. Multiple studies compiled by John Templeton Foundation in UC Berkeley have shown that negative events that evoke emotions such as anxiety, sadness, or anger tend to feel more intense and create a more lasting impact than positive ones.

When we’re sad, angry, or upset, it’s very easy to forget all the positive experiences we have had recently. If left unchecked, this can quickly become a vicious cycle that predates depression.

According to Beck’s Cognitive Theory of Depression, the skewed perception we already have about these negative events is magnified for people who are depressed. With depression, we focus on negative thoughts and beliefs about ourselves and only see things around us that confirm those thoughts.        

Not everyone reading this may have been diagnosed with depression. However, we’ve all had one of those bad days that make it hard for us to think about better times. Without better ways to cope, it will eventually become harmful to our mental health. 

How Gratitude Works Its Magic

Gratitude is the subject of many research studies about improving mental health and psychological well-being. In their paper about gratitude, Emmons and McCullough break down the concept of gratitude into two cognitive processes: Acknowledging the positive things we have in life, and that these positive things come from an external source.

Gratitude is known as an “other-oriented” emotion. When we are grateful, we shift the focus from ourselves to others. We may experience gratitude towards our family, our friends, or even God and nature. Studies compiled by UC Berkeley have shown that in school age adolescents, gratitude is linked to higher interest and satisfaction with their school lives, better social integration, and helps them to become kinder and more helpful.

As one of the main focuses of positive psychology, gratitude has many benefits for our health and well-being, both physical and psychological. In the same paper by UC Berkeley, there are multiple studies which show that more grateful people are also often healthier, and increasing gratitude may improve physical health as well.  

Four Ways to Practice Gratitude

With its many benefits, gratitude is good to be practiced, both for days when you’re feeling well or unwell. However, you may feel its effect better during bad days. To make gratitude a part of your daily life and improve your well-being, here are several gratitude exercises you can try daily. 

1. Keep a Gratitude Journal

Gratitude journaling is a well known practice that can increase gratitude. While there may be templates out there that will be a good guide for beginners, there really is no one right way to start your gratitude journal. However, it’s suggested that you start your journal short and sweet. Aiming to make it longer will eventually get you tired and less eager to continue.

According to the Greater Good Science Center by UC Berkeley, 15 minutes a day for once per week is enough for a start. On a blank sheet of paper, an empty notebook, or your diary, write down up to five things for which you feel grateful. It’s ideal to write a detailed note rather than listing a large amount of things, since the more specific you get, the easier you can recall the positive event and the emotions that come with it. 

2. Write Letters to Express Your Gratitude

Alternatively, you can also write letters to others that you feel grateful for in your life. You can address it to specific people, such as a friend, your parents, or your teacher. You can also write for other things that you feel thankful for, such as your pets, nature, God, or even your body for keeping you alive, healthy and well even during tough times.

Unlike writing a journal where you list the things you are grateful for, by writing a letter, you will have to recall specific moments and get into smaller details. This will help build a bond between you and the subject of the letter, which will increase positive emotions you have about this subject and yourself.  

3. Document Moments You’re Thankful For

Other than writing a list and letters, you can also document the moments when you are feeling thankful or grateful about something. Think of it as a more detailed version of a gratitude journal.

For example, you may once have a bad day and your pet nuzzles up against you to help cheer you up. You can take a picture of your pet to document it and keep it in your gratitude journal, while writing down how this moment makes you feel and how it makes you grateful to have your pet around.

4. Discuss Gratitude With Others

As stated in UC Berkeley’s collection of studies, gratitude is known as the “social glue”. It helps by “finding, reminding, and binding”, or finding people that are good for quality relationships, reminding them of the goodness of their current relationships, and binding them to their partner or friends through appreciation. 

Considering this characteristic of gratitude, talking about gratitude with others will help improve emotions of gratitude in your life. Try to discuss gratitude through specific questions you can both answer, such as:

1. What are you currently feeling grateful about in your life?
2. What are the moments that help you realize this?

By having a friend you can talk to about gratitude, the feedback you get from them will help you recall the specific moments better and reflect back to them together. However, it may feel uncomfortable or awkward to talk about this directly to your friends or family. It’s a good start to discuss this topic through platforms where you can share stories without judgment, like Reyo.

Starting with Gratitude

Since countless studies have shown its benefits for happiness, peace of mind, and better physical and psychological health, practicing gratitude is a great coping method for bad days and fluctuating moods.

To integrate these small exercises in your life, start journaling to count your blessings, write letters, document small things to live in the moment, and talk to people about what you’re grateful for. 

Start your gratitude journey today!

Source:

Allen, S. (2018). The science of gratitude. John Templeton Foundation.

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. https://doi.org/10.1037/0022-3514.84.2.377

Anello, C. (2020, April 3). The Best Wellness, Gratitude, and Happiness Journals, According to Therapists and Journalers. Retrieved from NYMag: https://nymag.com/strategist/article/best-gratitude-journals.html