The practice of gratitude as a tool for happiness has been in the mainstream for years. Long-term studies support gratitude’s effectiveness, suggesting that a positive, appreciative attitude contributes to greater success in work, greater health, peak performance in sports and business, a higher sense of well-being, and a faster rate of recovery from surgery
But while we may acknowledge gratitude’s many benefits, it still can be difficult to sustain. Many of us are trained to notice what is broken, undone or lacking in our lives. And for gratitude to meet its full healing potential in our lives, it needs to become more than just a Thanksgiving word. We have to learn a new way of looking at things, a new habit to hone. And that can take some time.
That’s why practicing gratitude makes so much sense. When we practice giving thanks for all we have, instead of complaining about what we lack, we give ourselves the chance to see all of life as an opportunity and a blessing.
Remember that gratitude isn’t a blindly optimistic approach in which the bad things in life are whitewashed or ignored. It’s more a matter of where we put our focus and attention. Pain and injustice exist in this world, but when we focus on the gifts of life, we gain a feeling of well-being. I’m suggesting a practice of finding your silver linings. Gratitude balances us and provides a window when a door gets closed.
Some Ways to Practice Gratitude
Keep a gratitude journal in which you list things for which you are thankful. You can make daily, weekly or monthly lists. Greater frequency may be better for creating a new habit, but just keeping that journal where you can see it will remind you to think in a grateful way.
- Make a gratitude collage by drawing or pasting pictures.
- Practice gratitude around the dinner table or make it part of your nighttime routine.
- Make a game of finding the hidden blessing in a challenging situation.
- When you feel like complaining, make a gratitude list instead. You may be amazed by how much better you feel.
- Notice how gratitude is impacting your life. Write about it, sing about it, express thanks for gratitude.
As you practice, an inner shift begins to occur, and you may be delighted to discover how content and hopeful you are feeling. That sense of fulfillment is gratitude at work.
I practiced this myself this holiday season. For various reasons, I was just not feeling it. So, after years of not even sending cards, I wrote a holiday letter that was all about the things I was grateful for. The mere act of writing this letter shifted my mood.
What’s more, it showed me that the things I was upset about were really gifts. They were showing me the parts of my life that needed attention. Where I should get better at saying “no.” Where I wanted to focus my goals and intentions for the New Year. What sweetness I wanted to add to the next twelve months. The simple act of writing a letter and then sending it to the friends and family who might get something for themselves was the silver lining to some dark days that brightened immediately.
So the next time you’re feeling blue, try writing a list of what you’re grateful for. You may never send it to anyone but if you do, it might be the perfect brightening to their day too.