Each holiday season comes with good tidings and cheer. However, for many this time of year can also bring up sadness, anxiety, or depression.
The science behind gratitude
Research has found that practicing the art of gratitude during the holiday season can actually lift our spirits and bring a whole new perspective. In a series of studies, Positive Psychology experts Dr. Robert A. Emmons and Dr. Michael E. McCullough found that from the ages 8 to 80, people who practice gratitude consistently report a host of health benefits both physical and mental:
Physical Benefits:
– Stronger immune systems
– Less bothered by aches and pains
– Lower blood pressure
– Exercising more and taking better care of their health
– Sleeping longer and feeling more refreshed upon waking
Psychological
– Higher levels of positive emotions
– More alert, alive, and awake
– More joy and pleasure
– More optimism and happiness
Social
– More helpful, generous, and compassionate
– More forgiving
– More outgoing
– Feeling less lonely and isolated
In Positive Psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps you feel more positive emotions, relish good experiences, improve your health, deal with adversity, and build stronger relationships. It gives you a chance to slow down, be present, calm the mind and focus on what’s going well in life.
“I believe that experiencing and expressing gratitude contributes to a rich and meaningful life. Every day I appreciate the goodness of others and give thanks for the ability to lead the growing FMCA community.” – Sandra Scheinbaum, PhD, Founder and CEO of FMCA
People feel and express gratitude in multiple ways. They can apply it to the past by thinking of happy memories, the present by enjoying life at the moment, and the future by maintaining an optimistic outlook on life. Regardless of your current level of gratitude, practicing gratitude is the gift that keeps on giving and is a tool that you can cultivate year-round.
3 tips for cultivating gratitude
Gratitude is meant to slow you down, so you can take a moment to appreciate what you have, to help you refocus on what you have while celebrating the present.
Here are some ways to cultivate gratitude on a regular basis:
1- Take some time to write notes of appreciation to those in your life. This practice not only can bring you joy, but also can nurture your relationships by appreciating their impact on your life. While you are at it, take a moment to write one to yourself about all the amazing things you do every day!
No time to write? We get it, life is busy. Send those in your life positive thoughts when you think of them, and thank them mentally for being in your life.
2- Start a gratitude journal. Make it a habit to write down or share all the things that happened to you in your day, good and bad, and then reflect on them. How did you learn from them? Growing research shows keeping a log of what you are thankful for can lower stress, help you sleep better, and may even reduce the risk of heart disease.
3- Self-care and Mind-Body Medicine involve focusing on the present moment, acknowledging what you are grateful for without judgment, and cultivating a healthy relationship with yourself. Caring for yourself leaves you more prepared to care for others in your life as well.
