As the country gets ready to celebrate the holidays, many take this time to acknowledge what they are grateful for and take a noted appreciation for the good things in life. As most of us likely lead stressful lives, this time can be a great moment for us to step back and appreciate what makes us happy. Gratitude is a great way to take a more positive outlook on life and cherish the people that make our daily life special. Furthermore, it has been proven to provide significant benefits to our mental health by giving us deeper emotional connections with ourselves and others as well as improving our quality of life and our overall well-being.
John Kralik, a lawyer and author based in California, is an incredible example. In his book, A simple Act of Gratitude, he talks about how gratitude was able to turn his life around. He started off as a lawyer whose firm was going broke, going through his second divorce, and living in a state of what can only be described as a disaster. One day, after reading a thank-you note from his ex-girlfriend, Kralik decided to write 365 thank-you notes in one year. That year, he met his goal, passing out notes to friends, neighbors, coworders, cashiers, and anyone who had a made a positive impact on his life, no matter how big or small. By writing these notes, he was able to completely turn around his outlook on life, going from the brink of depression to finding peace and building new relationships with the people around him. Even though writing thank-you notes may seem like a small task, Kralik’s story has made it clear that consistent acts of gratitude can greatly impact anyone’s life.
The effects of gratitude are apparent in stories like Mr. Kralik’s but are also backed by numerous research studies. Dr. Robert Emmons, a psychologist at UC Davis is one of the mental health professionals who have really emphasized the importance of gratitude. He defines the concept by splitting it into two parts. First, it is important to actively recognize the good parts of life. This means taking the time and effort to point out what makes us happy or feel good. The second part is to acknowledge external sources. So, if your happiness might be due to the actions of a friend, family member, or even coworker, it’s important to let them know the impact they’ve had on your life. Putting thoughts of gratitude into a physical format can be beneficial. This can look like writing a gratitude journal or writing someone a thank you note, and even jotting down things that bring you joy in order to better remember the good things in life. Dr. Emmons actually found in studies that people who keep gratitude journals or lists were more likely to be in better physical health, were more optimistic about life, and were able to achieve their personal goals. Writing in a gratitude journal can be helpful before bed, as active gratitude creates happier thoughts, soothing the nervous system and improving sleep quality.
Gratitude can help with our overall emotional regulation as well by relieving stress and anxiety and increasing happiness. Acts of gratitude release oxytocin, the hormone in our brains that makes us feel happy and more connected to the people around us. A 2005 study found that practicing intentional and thoughtful gratitude can create 10% more happiness in individuals, which lasted for 3-6 months. Having negative thoughts and dwelling on the past can take a hit on our emotional well-being. Gratitude actively counteracts this by getting us to focus on the present and take a moment to appreciate positivity.
It’s also crucial to be grateful for ourselves and practice active self-appreciation. This can include celebrating the small things like getting an assignment done at work, finishing a book, or even finally completing a chore you’ve been putting off. Recognizing the good we do for ourselves can help us to be at peace and have a more positive outlook on life while increasing our self-esteem and preventing us from comparing ourselves to other people.
This holiday season, while delicious food and family drama might try to take center stage, see if you can refocus your attention on showing gratitude to yourself and your loved ones. Simple acts of appreciation can truly make a large impact on the way you see the world.
Photo by Giulia Bertelli.