Beyond the Season of Thanks: Enhancing Well-Being with Daily Gratitude

As Thanksgiving approaches, it is the perfect time to reflect on the power of gratitude in our lives. Research tells us the practice of gratitude can significantly enhance our well-being and resilience. At Upward, we believe that proactively cultivating mental wellness is an investment in yourself, as it not only protects against mental health struggles but enhances one’s quality of life. Let us delve into what “mental wellness” means, the purpose of gratitude, its myriads of benefits, and practical strategies to incorporate gratitude into our daily life.

The Importance of Pro-Active Mental Wellness

Mental health and mental wellness, though related, are distinct concepts. Mental health refers to the overall state of our mental and emotional well-being, including the presence or absence of clinical issues such as depression or anxiety. It can fluctuate over time and is influenced by multiple factors including genetics, environment, and life experiences.

Mental wellness, on the other hand, refers to the pro-active maintenance of our mental and emotional well-being. It involves engaging in positive practices that promote a healthy mind and allow us to reach our full potential.

Our daily choices and practices have a significant impact on our mental well-being, most especially during times of change and uncertainty. By engaging in regular positive practices, we can prevent the onset of mental health issues or reduce their severity. Proactive practices contribute to overall happiness and life satisfaction, making daily experiences more enjoyable. Finally, being pro-active equips us with the tools to manage stress and adversity, making us more resilient in the face of life's challenges.

What is Gratitude?

Gratitude is defined as feelings of appreciation and thankfulness for what you have, receive, or experience. It is the recognition and affirmation of the goodness in your life and the sources of that goodness. This acknowledgment can encompass everything from tangible gifts and opportunities to the beauty of nature and the kindness of others.

The Purpose of Gratitude

The primary purpose of gratitude is to help individuals recognize and affirm the positive aspects of their lives. By focusing on what is good, gratitude enables us to appreciate the support, love, and opportunities that contribute to our well-being. This not only helps us acknowledge external sources of goodness but also fosters a greater sense of interconnectedness and community.

The Benefits of Gratitude

Research has shown that practicing gratitude can have profound benefits for mental, emotional, and physical health. Here are four key advantages:

1. Reduces Negative Emotions: Gratitude helps to reduce stress, depression, loneliness, envy, resentment, and regret. By shifting our focus from what we lack to what we have, we counteract negative emotions and build a more positive outlook.

2. Enhances Positive Emotions: Gratitude boosts happiness, optimism, and compassion. When we make a conscious effort to appreciate the good in our lives, we cultivate a more positive and optimistic mindset, which can have a ripple effect on our overall mood and interactions.

3. Improves Relationships: Practicing gratitude can enhance job and relationship satisfaction. By recognizing and expressing appreciation for others, we strengthen our connections and foster a more supportive and harmonious environment.

4. Promotes Better Sleep and Health: Gratitude is associated with improved sleep and better health outcomes. Feeling grateful can reduce stress and anxiety, which in turn promotes relaxation and better sleep quality. Additionally, gratitude has been linked to lower blood pressure, improved immune function, and greater overall health.

Gratitude as a Resilience Skill

At Upward, we emphasize gratitude as one of our key resilience skills. In a world where we tend to focus more on negative events or aspects, the ability to shift our attention to the goodness in our lives is invaluable. Intentionally recognizing, appreciating, and giving thanks for good things enhances our well-being and helps us build resilience against life's challenges.

Practical Strategies for Enhancing Gratitude

Incorporating gratitude into daily life does not need to require considerable time or effort. Here are five strategies to seamlessly bring thankfulness into your life and flex your gratitude muscle!

1. Gratitude Journal: One of the most common practices is keeping a gratitude journal. Make it a habit to list 3-5 things you are grateful for each day. This can range from simple pleasures to noteworthy events. Expanding on how each item impacted you can deepen the practice and help you re-experience the positive emotions associated with these things.

2. Reminiscing: Focus on a memory of something for which you were grateful, such as a person, experience, or simple pleasure. Resilient individuals often use “grateful remembering” during difficult or stressful times to enhance positive feelings in the moment. Reminiscing often elicits appreciation and positive feelings associated with the experience and can enhance your current mood.

3. Frequent Expressions: Say "thank you" regularly, share your grateful experiences with others, and use language that embodies appreciation (e.g., "I'm fortunate that...", "I'm so thankful for..."). Regularly expressing gratitude in words, to yourself or others, strengthens your sense of appreciation, fosters a positive environment, and can enhance relationships.

4. Visual Reminders: Use photos, mementos, and quotes to serve as reminders of what you are thankful for. Visual cues around your home or workspace can prompt feelings of gratitude throughout the day. Consider using a “grateful reminder” as the wallpaper on your smartphone or tablet. Write down three things you are most grateful for on a Post-it and attach it to your bathroom mirror, inside the cabinet where you retrieve a coffee mug each morning, or in your wallet or eyeglass case.

5. Daily Gratitude Breaks: Take intentional breaks to express gratitude. You can incorporate this break into your daily routine, such as logging onto your computer in the morning, during your commute to work, or when feeding your pets. You can also take spontaneous gratitude breaks, like when you find yourself waiting in line, stuck in traffic, or on hold while on the phone.

Gratitude Practice Exercise: Daily Gratitude Journal

Start by designating five minutes each day to practice gratitude. List up to five things you were grateful for over the course of your day. Briefly describe each item, including how it impacted you and what it meant to you. This simple yet powerful exercise can be done daily or even a few times per week, depending on what suits you best. Start small and work your way up. The more you practice gratitude, the more you benefit from it. The goal is to regularly identify and reflect on those things for which you feel appreciation.

Conclusion

Practicing skills like gratitude is essential for promoting mental wellness. Broadening your lens to notice the small, understated things, not just the major blessings, can significantly enhance your sense of gratitude. It is not just about comparing your situation to others ("it could be worse") but genuinely appreciating the unique positives in your life.

As we prepare for Thanksgiving, let us make an intentional effort to embrace gratitude in our daily lives. As the holiday season progresses, let us continue to try to practice gratitude throughout our days. As our new year begins, let us keep being proactively grateful for the positives in our lives. By doing so, we can experience the profound benefits of enhanced well-being and resilience. At Upward, we are here to not only support you, but to join you in cultivating a grateful heart and a positive mindset.

Wishing you a grateful holiday and a happy Thanksgiving!