The power of gratitude is little discussed in daily life. We’re told things growing up like, “Be grateful for what you have,” which is often meant more as a comeback for a complaining child. Some may have a gratitude proclamation plaque hanging on their wall that they got from Target. We make Thanksgiving cards and maybe our family has a prayer at the dinner table that gives thanks. However, on a day-to-day basis, people speaking gratefully and living grateful lives, is a hidden, or rarely exposed thing.
Yet, gratitude can change your life. It’s impossible to be angry or sad when truly grateful. Gratitude is that feeling of uplift and joy in your heart. It’s tied to a positive reflective outlook on your life and at the people and world around you. Experts say gratitude is both a feeling and a virtue, a value. Not only that, but gratitude boosts immunity and can radically shift one’s destiny.
How cool would it be to see more art, billboards, and media centered around gratitude? Starting within ourselves, we can spread gratitude to others and live happier lives. Let’s explore this powerful emotion and the ways we can increase it in our lives.
Gratitude and the Brain
Gratitude is defined as a recognition and appreciation for what is good. This can be the good outside of us, such as having good neighbors. Alternatively, it’s valuing the innate traits and gifts within us, such as appreciating our creativity and humor.
The attitude of gratitude boils down to seeing the interconnected nature between us and others and the benefits that has on our lives. It makes friendships stronger, and families and relationships more bonded. A truly grateful heart is motivated to give back to the people and community of which they are grateful.
Thus, being a social species, it’s no wonder gratitude effects the brain. Scientists at The University of Southern California have found that when we’re grateful, the anterior cingulate cortex and the medial prefrontal cortex activates. In laymen’s terms, those are areas responsible for “the emotional processing, interpersonal bonding and rewarding social interactions, moral judgment, and the ability to understand the mental states of others.”
The science is showing that the activation of these parts of our brains means the release of the love hormone oxytocin. Which means that for the depth and regularity of gratitude we feel, the more empathic and connected we feel towards others. And feeling connected to others and being able to see the world through their eyes increases personal satisfaction, a sense of belonging, and meaningfulness. It also helps improve sleep, diminish depression, anxiety, and risk of disease. In summary, gratitude, though something so simple as changing our perspective, is quite powerful indeed.
It’s not happy people who are grateful, but grateful people who are happy
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The Power of Gratitude Journaling
Keeping a notebook or journal to record what you’re grateful for is a great way to build a habit of seeing life through grateful eyes (and aren’t those the prettiest eyes??). If you’re not accustomed to thinking gratefully, the muscle memory of writing gratitude down will, over time, make it a part of your thinking habit.
For instance, after I had my second son, I was miserable. I was already at mid-life (a late baby at age 41!) when I became a new mama again. Yet, I hadn’t reached a personal goal of having a career I loved (writing!). I felt resentment towards myself for having lived a disorganized life and for not discovering sooner the power of goal-setting. I lived with a strong sense of failure (that I still struggle with).
But this thinking got me nowhere. I quickly realized if I continued down this thought-road, I’d repeat the patterns of the past that kept me limited. With the motivational support of great podcasts like, The Rachel Hollis Show and The School of Greatness, I changed my thinking. I woke everyday and wrote my gratitude list. It took time but thinking grateful thoughts is now a part of my personality. I see my situation with more grace and notice how LUCKY I am to be a mom to my kids (and to have a partner who supports my quest to make a living through writing).
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Why Gratitude Journals Help With Goals
Because a state of gratitude opens you up to seeing goodness in your life, you’re less likely to get stuck in negative emotions like self-doubt or feeling like a failure. In my case, I know I cannot change my past. I can’t take back the time I feel I’ve wasted in my youth that could’ve led me to a better place here in mid-life.
Practicing gratitude helps me appreciate the lessons I’ve learned and to utilize my time NOW towards what is important to me. It also helps me appreciate the little things every day: the smell of my toddler’s hair, how my teen son makes me laugh with his occasional spaciness (i.e. accidently putting the creamer in a cabinet instead of the fridge!).
Tony Robbins, mega self-help author and speaker, says, “By noticing the good in life and opening yourself up to different ways of thinking, you are showing your mind how to visualize your goals and dreams.” Then, from this positive mindset, you’re wiring your brain to expect more goodness to occur. It primes your mind to see your goals as opportunities verses negative obstacles.
How To Use a Gratitude Journal for Goals
To make the most of your gratitude journal, after writing down a few things you’re grateful for, visualize the outcome of what your goals are. See yourself in attainment of your goal, what life would look and feel like had you accomplished them. Then, use your journal to write down the vision you’ve had. Write it in the present tense and in a grateful way.
For example, one of my goals is to replace my income with blogging. So in my journal I may write, “I am grateful to wake up and write a blog post at my desk, not having to rush anywhere. I am grateful that I earn $$ working from home.” You allow the feeling of gratitude for your goal to wash over you. Then, you can write down specific steps to reach that big dream. And everyday, be grateful for meeting a few small goals in pursuit of that dream.
In Conclusion
Gratitude helps you focus on the positive aspects of your life, which can improve your overall well-being and happiness and help you on your path of self-development and reaching goals. Practicing gratitude can also increase your resilience in the face of adversity and help you cope with stress and difficult situations. Expressing gratitude towards others can also strengthen your relationships and foster a sense of connection and community. So take a moment right now and be grateful!