Practicing gratefulness for a better life

In general, we all experience life’s ups and downs. Regardless of what happens, there may always be one thing over which we have control: how we choose to respond. Practicing gratefulness can help us look at life more positively and cultivate greater mental well-being. It can also provide us with a new perspective when times get tough, helping us remember that there can always be multiple ways to view our life circumstances. By taking a few moments each day to practice gratitude, individuals may be able to open themselves up to greater joy and contentment in their lives. For professional support and guidance in cultivating more gratitude in daily life, consider scheduling an online or in-person therapy session with a licensed mental health professional.

Tips for practicing gratefulness to improve your life

Practicing gratefulness may be one of the most potent methods for shifting your perspective and finding balance in your life. Here are some tips to make gratefulness part of your daily routine.

Start a gratitude journal

Keeping a gratitude journal may serve as a method to cultivate a sense of thankfulness daily and can help individuals manage their mental health concerns more effectively. 

In a study conducted by the University of California at Berkeley, researchers investigated the effects of incorporating gratitude writing as a supplement to therapy. The study’s participants were a group of college students experiencing clinical levels of depression and anxiety, and they were asked to complete gratitude journaling or letter writing in addition to the counseling sessions in which they were participating. Another group of participants was asked to write about their negative experiences. 

After the study, their team discovered that the group that practiced the gratitude journaling exercises on top of therapy generally reported significantly better mental health outcomes compared to the other groups. They also found that using positive emotion words and inclusive words like “we” was usually tied to more remarkable mental health improvements. The results of this study can show how effective gratitude can be and how a slight shift in perspective may have profound effects on mental well-being. 

If you are just beginning with gratitude journaling, you might start by writing down a few things for which you’re thankful each day to help you remember what is important to you as you move throughout life. Over time, you may feel more joy as you review your entries and discover the most valuable things in your life.

Show your appreciation through action

Instead of just verbalizing gratitude, consider taking action toward your intention to be grateful. Examples can include volunteering in your community, giving gifts, or checking in on those about whom you care.

Through action rather than thought, you can make your appreciation tangible in various ways. Consider offering thanks to people in your life who deserve it. You could do something as simple as saying “thank you” to someone who holds the door open for you or sending a note expressing your appreciation for someone’s support or generosity. 

Additionally, for individuals who experience mental health disorders like anxiety and depression, it may be helpful to consider how often you start conversations or focus on bringing kindness and positive energy to the people around you. 

It can be easy to become caught up in thoughts and isolate yourself, but with an attitude of gratefulness, you may realize the value of creating the energy you want to experience in the world rather than waiting for it to come to you. 

Also, consider giving back to your community. Volunteering or doing good deeds for others may be one of the best ways to genuinely express your appreciation and impact your community. 

Acknowledge that everything isn’t supposed to be perfect

In general, life isn’t perfect, and it’s not supposed to be. For this reason, it may be helpful to be grateful for the difficult times as well as the positive ones, as life will likely always have new challenges in store.  

Expressing gratitude can help us shift our focus from what we don’t have to all the good already present in our lives. Doing so doesn't necessarily mean burying your sorrows and pretending everything is perfect. Instead, it can involve understanding that a full life generally includes both the good and the bad. It may involve seeing the hidden lessons present in tough times that we may miss without a sense of gratitude and patience. 

How expressing gratitude can help you overcome life’s challenges

Expressing gratitude can have positive impacts on mental health, relationships, and overall well-being. Specifically, it may help individuals be more prepared to tackle the problems life throws at them with patience, enthusiasm, and a more positive learning-based mentality. In short, gratitude can help individuals improve their ability to adapt to stress. 

Practicing gratitude may help us approach the difficulties we face with a more positive outlook. It can help us look for the silver lining in situations, rather than the negative, uncontrollable factors that may always be present. 

On top of this, gratitude may boost physical health through its effects on the body’s stress response system. One study demonstrated that writing down what you are grateful for may reduce levels of harmful inflammation in the body, as well as improve heart health and sleep quality. Expressing thankfulness may have a protective effect on your physical health if practiced regularly.

Expressing gratitude can give us the strength to cope and even thrive in difficult situations. Gratefulness may encourage us to pause and appreciate what we have instead of longing for what we don't have. Through this experience of reflection and appreciation, we can build a strong foundation of inner contentment that helps us weather difficult times more effectively.

Benefits of online therapy

Online therapy may offer individuals who experience mental health challenges a more accessible and affordable option for professional therapy services. Online therapy can empower individuals to receive compassionate care and attention from the comfort of their own homes. After you sign up, BetterHelp will typically match you with a therapist who meets your needs, preferences, and location within 48 hours.

Effectiveness of online therapy

In a 2023 study, the research team discovered that online gratitude interventions can improve multiple factors associated with mental health, such as happiness, depression levels, anxiety, and stress. This study may illustrate the ability of online-delivered therapy methods that incorporate gratitude practices to help individuals experience improvements in their overall mental health and well-being. 

Takeaway

Practicing gratefulness may serve as a powerful tool to help us lead more balanced lives. Recalling the good things in our lives and expressing gratitude for them can empower us to avoid becoming stuck in repetitive negative patterns. It may also help us become less anxious about the future because there can always be a silver lining and something for which to be thankful, no matter how difficult things may seem. Gratitude practices learned in online therapy may help us lead better lives by cultivating more psychological and emotional resiliency to continually learn and grow from challenging experiences. To start taking steps toward developing more gratefulness in your life, consider working with a therapist in person or online.