Hi everyone, it’s David on the Dóchas blog, and I want to talk to you about gratitude!
Gratitude is the conscious evaluation and recognition that something positive or good has happened to you, along with the understanding that someone or something – such as a friend, a divine entity, or another influence – played a role in that positive experience. Noticing positive social comparisons, being drawn to the good of your life, recognizing others’ contributions to your family and community, and actively expressing appreciation are all pathways that support the experience and practice of gratitude.
The Benefits of Gratitude
Evidence shows a strong relationship between the practice of gratitude and your subjective well-being – how you experience your life, including the presence of positive emotions and experiences, as well as the reduction of pain and suffering. If practicing gratitude contributes to positive emotions such as happiness, enthusiasm, contentment, and joy, you may wonder whether it also helps with negative emotions. It does. As positive emotions are encouraged, unpleasant emotions and moods are reduced.
Research has shown decreases in sadness, anger, depression, and other negative emotions when you incorporate regular gratitude practices into your daily routine. When you practice gratitude, you support relationship building and maintenance, encourage prosocial behaviours such as helping others, and strengthen your perception of social support. You can also build self-esteem and foster optimism and resilience through gratitude. Practicing gratitude can contribute to better sleep and reduce negative physical health symptoms. As a result, gratitude has become a useful and effective approach for supporting mental health and wellbeing.
Getting Started with Gratitude
Practicing gratitude means deliberately noticing the good things in your life, acknowledging how others contribute to them, and expressing your appreciation through both your words and your actions. Incorporating gratitude into your routine is relatively simple. The purpose is to help increase your awareness of and appreciation for the things you have in your life.
The practice is easy to do and can be done alone or with others.
An easy way to get started is to try a daily gratitude journaling app, like With Gratitude App (we are not affiliated with this free app or its creators).
Daily Habits to Grow Your Gratitude
Engaging in gratitude doesn’t have to be complicated. Some ways to practice gratitude include:
- Write a gratitude list of three things. These can include things you were grateful for today, such as circumstances, objects, places, or people. You can also list things you are looking forward to and feel grateful for.
- Write a detailed journal entry about a recent positive event, experience, or interaction that you are grateful for. Journalling is so beneficial for your mental health, and writing a few lines a day about what you’re grateful for can be a really easy way to start.
- Carry a small rock or object in your pocket. Each time your hand touches it, use it as a reminder to think about something you’re grateful for.
- Take a walk and consciously notice your surroundings. Look for the positive things around you, like children playing on a playground, spring flowers blooming, or the changing colours of the leaves in the fall.
- Write a thank you note to someone who had a positive impact on you.
- Each day, write something you’re grateful for on a small piece of paper and drop it into a jar. On days when you’re not feeling your best, take a read through the notes to remind yourself of all the good in your life. You can also do this in the notes app of your phone!
These prompts encourage you to slow down and notice the good in your life.
Adding moments of gratitude can help you get more out of the life you are already living. Trying one of the ideas listed above could be the key to a richer everyday experience.
Professional Guidance for Practicing Gratitude
If you want to begin a gratitude journey with guidance and support, meeting with a therapist can be very helpful. A therapist can help you reflect on what you notice, strengthen your practice, and ensure you get the most out of your efforts.
If you’re not sure where to start with therapy, take the Dóchas Compass (1–2 minute quiz) and we’ll guide you toward the best fit therapist for you.
If you already know what you’re looking for, you can book an appointment online (in-person in Spruce Grove or virtual across Alberta) or call us at 780-446-0300.
References
Boggiss, A. L., Consedine, N. S., Brenton-Peters, J. M., Hofman, P. L., & Serlachius, A. S. (2020). A systematic review of gratitude interventions: Effects on physical health and health behaviors. Journal of Psychosomatic Research, 135, 110165. https://doi.org/10.1016/j.jpsychores.2020.110165
Cunha, L. F., Pellanda, L. C., & Reppold, C. T. (2019). Positive psychology and gratitude interventions: A randomized clinical trial. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.00584
Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology, 69(8), 846–855. https://doi.org/10.1002/jclp.22020
Kardas, F., Cam, Z., Eskisu, M., & Gelibolu, S. (2019). Gratitude, hope, optimism and life satisfaction as predictors of psychological well-being. Eurasian Journal of Educational Research, 19(82), 81–100. https://doi.org/10.14689/ejer.2019.82.5
About Dóchas Psychological
Dóchas Psychological Services is a well-established and trusted therapy clinic located in Spruce Grove, Alberta. At Dóchas we value the idea that everyone deserves a safe space. Through connection and education, our team works hard to build a trustworthy relationship with each of our clients. It is our goal to create a community for our clients to feel like they belong.
Disclaimer
Information provided through Dóchas Psychological Services blogs or vlogs is meant for educational purposes only. They are NOT medical or mental health advice. You can read more about our disclaimer here.
