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)
With last week being Thanksgiving week here in the states, I thought it was a good time to focus on gratitude. I like to think that in general, I'm a pretty grateful person. When I get more green lights than red, or an item I need from the store is unexpectedly on sale, I usually feel a little flicker of gratitude. But I'm not really sure I have built it solidly into my daily life. Sometimes, it's barely more than a mental blip as I move from one thing to the next.
True gratitude is more than saying thank you when someone holds a door--although good manners are a great place to start. According to world-renowned gratitude guru Robert Emmons, gratitude has two important parts: the affirmation of goodness, and the recognition that the goodness comes from outside our selves. “I see it as a relationship-strengthening emotion,“ he writes, “because it requires us to see how we’ve been supported and affirmed by other people.”
Researchers who study the effects of gratitude credit the practice with:
- Improved physical health, such as fewer aches and pains;
- Improved psychological health via the reduction of toxic emotions;
- Better sleep, empathy and self-esteem
- Less anger, aggression, and anxiety.
The Greater Good Science Center at UC Berkeley reports that writing in a gratitude journal three times a week has significant positive effects. I did it every day last week, and my only rules were that I had to write five things each day, and I couldn't use the same one twice. Occasionally, that stumped me, because I
am grateful every day for things such as family and health. So I had to dig a little deeper and include the small (I got my aunt's Thanksgiving card mailed on time, for example) with the large (no one got hit by space debris). This isn't a very elegant analogy, but I discovered that gratitude is kind of like lint--the more you look for it, the more you will find. But unlike lint, it makes life better!
I will definitely keep this one as a Take It. For anyone who's interested in starting gratitude journal practice, I suggest taking a look at the GGSC's
9 tips.
Thank you for stopping by, and happy December!
I'm not into journalling, so this would be a leave it for me. But I think I am a reasonably grateful person, much in the way you described.
ReplyDeleteI don't journal, either. This was much more like making a grocery list!
Delete