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In a world where social media has made it easier than ever to engage in unhealthy comparisons, daily life has a way of making it feel like satisfaction is unobtainable. Sometimes it becomes so unbearable, we may think that everyone else is living a satisfied life except for us. Next is the oh-so-familiar spiral, usually consisting of unhealthy rumination like:

"Where could I have done things differently?"

"Maybe I'm just selfish and not meant to be happy."

And perhaps the most poisonous of them all: "Once I have this thing I really want, only then will I be happy."

And before we know it, we have become our own worst enemy. We've focused on our lack of rather than expressing gratitude for what we have, and in doing so, happiness and a positive mindset become things we have to earn.

But I'm here to tell you that cultivating gratitude can significantly transform your mindset, enhance your well-being, and strengthen relationships. In today's blog post, I want to reassure you that inner peace, personal growth, and living in the present moment are all things you can obtain here and now through practicing gratitude. Not only that, but we will explore the science behind gratitude's impact on the brain, and ways to practice gratitude that you can do practically anywhere.

Why Is It Important to Be Grateful?

Gratitude is the practice of recognizing and appreciating the positive aspects of life. It involves acknowledging the good things you have, whether they are tangible or intangible, and expressing thankfulness for them in your own way that feels authentic to you.

Practicing gratitude often have these three key components:

  • Recognition: Identifying positive experiences, people, or things in your life.
  • Appreciation: Valuing and cherishing these positives.
  • Expression: Communicating your gratitude through words or actions.

Practicing gratitude is important because it is critical to our mental well being, and allows us to live in the present moment by focusing on the things that we appreciate in the now, rather than directing our minds to things we lack. Feeling gratitude allows us to guide our minds back to reality, and help us cultivate a growth mindset rather than giving into negative emotions focused on the future.

Gratitude has lasting effects on the brain

We may like to think of gratitude as an action more than an emotion, but research suggests that the capacity to feel grateful is positively associated with observable changes in brain areas important for emotional regulation and subjective well being.

More intriguingly, gratitude's impact on our anatomy may run deeper than we think. A recent neuroimaging study found that emotions such as pride and gratitude were correlated with greater gray matter volume in the right inferior temporal gyrus in individuals.

Importantly, the right ITG has been known to be involved in the perception of visual stimuli and recall of semantic memory, suggesting that practicing gratitude as a whole can in fact influence the was we perceive the world around us.

How does practicing gratitude strengthen positive recall?

The neuroscience of gratitude practices are fascinating, but the end result is what we're more interested in. Namely, how is that a grateful person is able to practice resilience more effectively?

There are a couple of reasons why gratitude practice does this, for instance:

  • Positive Reinforcement: When you practice gratitude, you reinforce positive neural pathways, making it easier for your brain to focus on and recognize positive experiences .
  • Enhanced Dopamine Production: Gratitude activates brain regions associated with the release of dopamine, a neurotransmitter linked to pleasure and reward, enhancing feelings of happiness and motivation .
  • Strengthened Prefrontal Cortex: Regular gratitude practice can strengthen the prefrontal cortex, the brain region responsible for decision-making, emotional regulation, and planning, leading to improved emotional stability and cognitive function.

How do I practice gratitude?

Incorporating gratitude into your daily life doesn’t have to be complicated. Here are practical steps to help you develop a gratitude practice routine:

1. Keep a Gratitude Journal

Write down three things you are grateful for each day. They can be small or significant, personal achievements, or simple pleasures. Be specific about what you’re grateful for and why. This helps deepen your sense of appreciation and makes the practice more meaningful.

For example, maybe you start small by being grateful for your gratitude journal, grateful for your best friend, and grateful for your health. Once you the hang of it, you may find yourself discovering new avenues to take your gratitude practice, and embrace the positive aspects of many things in your life.

2. Express Gratitude to Others

Gratitude is more than an emotion -- it can be an expression that really, we should try to make an effort to share with others. Write and send thank-you notes to people who have made a positive impact on your life, expressing gratitude in a way that feels authentic to your truth.

Expressing gratitude through gratitude letter writing can strengthen your relationships and spread positivity, but it doesn't have to be the only way you do it.

Take time to verbally thank people in your daily interactions, whether it’s for a kind gesture, support, or simply being part of your life. A gratitude letter, like a gratitude journal, can be a powerful reminder of your capacity for expressing gratitude, love, appreciation, and positivity during times you need them most.

3. Practice Mindful Gratitude

Practicing mindfulness is a wonderful way to develop a positive mindset layered with gratitude.

Set aside a few minutes each day to meditate on the things you’re grateful for, allowing your mind to focus on the positive aspects of your life, and forgiving yourself for allowing negative emotions to knock you off balance.

Focus on the feelings of gratitude and allow them to fill your mind and body, with particular attention how certain things you're grateful for have helped you overcome challenges, or made a positive impact on your life in the past.

Incorporate gratitude into your daily routine, such as expressing thanks before meals, during your morning routine, or before bed.

4. Use Visual Reminders

Sometimes during life's challenges, when our mental health sometimes feels fixated on negative feelings, it's important that we have reminders at the ready.

Try creating a gratitude board where you can pin photos, notes, or mementos that remind you of things you are grateful for, and allow them to help in moments of both challenge and self reflection.

Set reminders on your phone or place sticky notes in your environment with prompts to reflect on what you’re thankful for, and reference them often. Negative things or negative thoughts are unavoidable, but we pave the way for significantly better mental health and well being by being prepared.

5. Shift Perspective and Create a Growth Mindset

Over time, practicing gratitude can allow us to better shift to a more positive mindset when facing negative outcomes or feelings.

When facing difficulties, try to identify any positives or lessons learned from the situation. This can help shift your focus from what’s wrong to what’s valuable, and allow you to feel grateful for the experience itself.

Over time you'll find yourself feeling gratitude often without even tying, and see every opportunity as a chance to grow. This is what's known as a growth mindset.

Practice being present and appreciating the current moment, even in everyday activities when our minds sometimes wander to unhelpful thought patters. This helps you recognize and savor positive experiences as they happen, making them easier to incorporate into your gratitude practice.

Conclusion

Gratitude is a simple yet powerful practice that can significantly influence your mindset, mental health and overall well-being.

Life is a tapestry of beautiful ups and challenging lows, but by regularly acknowledging and appreciating the positive aspects of your life, you can foster a more optimistic outlook, enhance your mental and physical health, and strengthen your relationships.

Start incorporating gratitude into your daily routine today, and experience the transformative effects of a grateful heart!

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