It’s very difficult, with so much negativity in news, in the comments section and people’s attitudes generally, to have a positive outlook on most things. As you get older, the more that life throws at you, it can be really challenging to be optimistic, or in the busy day-to-day to see the bright side of things. But practising gratitude could help you look at things a little differently. Let’s see how…
What is gratitude?
The concept of gratitude is reflecting on what you are grateful for. You can be grateful for any number of things; it could be the kindness, support, comfort, gestures, acts, or words of others, of the resources you have access to, your own abilities, your health and your values.
Some days it’ll be easier to pick out particular moments that you can be and are grateful for, but on those harder days, it can be trickier to outline something you can express gratitude for. In these instances, consider the resources that enabled you to get through the day; a hot meal, a cup of tea, the roof over your head, a warm jumper etc.
How to practise gratitude?
There are numerous ways you can practise gratitude and as you build a habit with it, you can start to incorporate it into moments of your day, and in numerous aspects of your life, including the food you eat at each mealtime. But as a starting point, create a space to reflect on your day and note down an expression of gratefulness.
It doesn’t need to be extensive; picking even one aspect of your day and putting something you’re grateful for in a journal of sorts, diary or notebook can help you to create a bigger picture of the various things you’re grateful for in your life.
A friend pops her notes of gratitude in a jar and uses the period over Christmas and the new year as a way to reflect on the joy she’s experienced throughout the year. A lovely way to kickstart the new year with a positive mindset.
What are the benefits to practising gratitude?
When we practise gratitude we can shift our perspectives; we can change our mindset, alleviate anxiety and stress, overtime you can reduce depression. The practise of gratitude over time can have physical benefits too such as lowered blood pressure, better sleep and stronger immunity. It also helps us to be more resilient in the face of adversity and it helps to foster and develop a deeper connection with friends and family as well as boost our own self-esteem and confidence.
Practising gratitude is something you can do to shift perspectives on past, current and future events. Overwhelmingly, the studies indicate that practising gratitude really does lead to more overall happiness. Something I think we could all do with a little more of.
Guiding children to practise gratitude
Andrea Mendoza-Vasconez PhD, behavioral scientist and award-winning children’s book author shares her insights on how we can help children to practise gratitude.
“Encouraging children to engage in gratitude practices can have a positive effect on their overall wellbeing, life satisfaction, and social relationships. Gratitude practices can be as simple as making time and offering opportunities for children to state what they are grateful for and who they are grateful to; for example, each member of the family, including children, can share their gratitude statements when sitting together for a meal. Alternatively, the family may start a gratitude jar; each family member can then write their gratitude statements and deposit them in the jar, and statements can be read at a pre-determined day and time each week.
For older children, gratitude practices can be similar to those suggested for adults. For example, children who are able to write may choose to start a gratitude journal or write thank you letters. For younger children, these practices can include more verbal activities, such as thinking and naming three things they are grateful for every day. Alternatively, children may be guided to draw and paint things they are grateful for, or even create a gratitude collage! Encouraging gratitude practices early on can help children to form a habit that can serve them well throughout their lives and lead to long-term benefits.”
Andrea is author of The Gratitude Googles and collated some resources that can help with implementing some of the above suggestions on her website Wholesome Children Books.
So, will you be giving it a try?
Featured image: Gabrielle Henderson
