Getting the Gratitude Attitude and Doing Something with It - Part II
“Feeling gratitude and not expressing it is like wrapping a present and not giving it,” said William Arthur Ward.
Last week, “Seize the Day” introduced gratitude as both an attitude and a practice. It cited some benefits that are associated with experiences of gratitude, appreciation, and thankfulness:
- positive feelings that contribute to one’s overall sense of well-being
- buffering us against negative living and negative emotions
- making us more resistant to stress
This week’s column will focus on ways to practice or express gratitude. Two ways of expressing gratitude are through writing and through face-to-face conversations.
Writing could mean establishing a habit of journaling about gratitude. Journaling can be done
- in book or notebook,
- on slips of paper that you put into a jar, box, or basket,
- in a word document,
- online through social media, or
- electronically with an app.
The journaling habit is associated with some pretty amazing benefits:
- higher positive states of alertness, enthusiasm, determination, attentiveness, and energy
- better sleep, fewer symptoms of illness, and more happiness
Research has shown that writing our thoughts of gratitude offers more advantages than just thinking them.
Journaling at the end of a day, 1-3 times per week, has been found to offer the optimal benefits.
To journal, simply write five things you are grateful for. For starters: people, strengths or talents you have, something in nature, a food or meal, a gesture of kindness from someone, or something at your home or farm. Key in on things that you might ordinarily take for granted. Give yourself a little time to think about why you appreciate those things and why they are of value to you.
Every so often, whether it be once a month or once a year, treat yourself to a review of what you’ve written.
Some ways to express gratitude “face-to-face” include:
- At a meal, have each person tell about something from the day that they are grateful for
- In a group, have each person tell something they appreciate about the person sitting next to them
- Go for a walk with a friend and talk about what you are most grateful for
- Tell a co-worker thank you for what they do and what you admire or appreciate about them
- Express appreciation to a store clerk, carry-out, or wait staff who served you well.
Adapted from: Whole Health – Change the Conversation, “Creating a Gratitude Practice,” Shilagh A. Mirgain, PhD, and Janice Singles, PsyD, University of Wisconsin-Madison School of Medicine and Public Health.
Photo Source: https://pixabay.com/en/diary-journal-book-ink-pen-paper-92652/ (downloaded 11/27/18)