Wellbeing tip #11: The power of thanks

The next in a monthly series where I’ll offer some suggestions for tools and strategies that can help with our well-being.

Each one of us is different, and what one person finds helpful, may not resonate with others. 

We may find that what has helped previously, may not be connecting with us in the same way in the present.

Or you may have a well-established set of tools that are ‘tried and trusted’, but you’d like to add some more.

It is my hope that these tips will give you some ideas. 

November: practising gratitude

With the demands of everyday life, it can be difficult to think about what we have, what’s going well, and what we have achieved.

Instead, our focus can shift to all that we are yet to do. 

It can focus on what we don’t have, and the things that may have gone wrong, or didn’t work out how we hoped.

From that, can develop anxiety, overwhelm, and heaviness.

We might start to look around at others and compare.

We can feel that we are not ‘enough’ or not doing ‘enough’.

But what if a powerful tool for shifting mindset and in turn improving your wellbeing, was already within your grasp?

This month’s wellbeing tip is here to tell you that it is.

Say hello and welcome… to gratitude.

So, what do you think of when you hear the word ‘gratitude’?

The first words that come to mind, might be ‘saying thank you’ or ‘being thankful’.

Gratitude practice takes this and builds on it.

It’s consciously recognising and appreciating the good things in your life, no matter how large or small.

It might be the morning cup of tea, and the warmth felt from placing your hands around the mug.

It might be a ‘hello’ from a stranger passing by, or even a smile.

It could be the hug from a friend, or the conversation with a colleague.

An opportunity and the trust given alongside it, or acknowledgement of a job well done, not only given by others, but also acknowledged by yourself.

Perhaps the opportunity to walk through nature, the sunshine in a blue sky, or the beauty of a frosty winter scene.

Having shelter in which to live and sleep.

The size doesn’t matter.

Nor whether grateful for the same things each day.

It’s the noticing that counts.

The conscious act of taking a moment to pause, notice, reflect and express gratitude.

But what are the recognised benefits of practising gratitude?

·       It can boost mental health – practising gratitude can be a powerful strategy for supporting the brain to seek out and appreciate the positive, creating a more resilient and optimistic outlook.  It can interrupt rumination or disrupt anxious thought patterns. 

·       Improved physical health – it can lead to better sleep, lower stress levels and consequently, lower levels of the stress hormone, cortisol.  Less stress can also impact on additional physical health aspects such as heart rate and blood pressure, improved digestion and effective immune system.

·       Stronger relationships – expressing thanks or showing appreciation can foster trust and connection within relationships.  It shows the other person that they are valued, and that what they bring to the relationship is noticed, thereby nurturing and strengthening the bond.  The positive impact of social connection upon mental health and wellbeing were explored in a previous wellbeing tip.

So, what are some simple tips for incorporating gratitude practice into your life?

The good news is that it doesn’t have to be complicated, and it doesn’t have to take up a lot of your time.

You can start small and find ways to slot it in your daily life.

·       Gratitude journal – you could perhaps dedicate 5 minutes each night to write down 3 to 5 things that you are grateful for that day.  And remember, they can be as simple as ‘the first cup of tea or mug of coffee’ or ‘the sun shining’.

·       Create a gratitude jar – every time that you feel grateful for something, write it down on a piece of paper, fold it up, and place it in a jar.  At the end of the year, dedicate some time to sitting and reading through them all to reflect back on a year of appreciation and gratitude!

·       The ‘three good things’ exercise – at the end of the day, mentally list 3 good things that have happened and why.  This can be a quick and effective way to end the day on a positive note.

·       Express appreciation out loud – don’t just feel grateful - say it!  Tell someone that you appreciate them.  Thank someone for their help, for a specific task or action, or for their support.  Saying it out loud, explicitly, can increase its meaning and impact.

·       Gratitude walk – why not take yourself for a walk, whether short or long, and whilst doing so, mindfully notice and appreciate the things around you – the warmth of the sun, the freshness of the cold, the beauty of a tree, the sounds of the birds.  Express gratitude for the natural world around you, whilst also taking a moment to pause and be fully present. 

The key thing is consistency.

Like any new habit, gratitude and its practice grows stronger with use, as do the benefits.

Committing to it can create a noticeable shift in perspective and overall sense of wellbeing.

So what are you waiting for - what are you grateful for today?