It is that time of the year when being thankful is on people’s minds. Not just in the spirit of the season, being thankful in general has positive effects on your health. A habitual, daily acknowledgement of gratitude rather than fleeting moments of feeling grateful make a difference to your life.
What is a daily gratitude practice/habit?
You can practice gratitude with intent. It is simply making the time every day to remember and make note of something that you felt thankful for, or something that made you smile or feel good. Go for the little things in life- enjoying a cup of coffee, listening to a favorite song, reading a joke, or hearing from a friend.
How and where do I start?
Creating a gratitude practice is like building any other habit. Start small- set a clear goal. Pick a time of the day when you have a couple of minutes to do this. Set daily reminders. Use a journal or your phone to write things down.
Examples of things you could include:
Three positive (small) things from today.
Three things that made you smile today. (Good food? A memory?)
One nice thing someone said or did? (Got a compliment? Someone opened the door for you?)
Make time every day for such reflection.
How do I feel thankful when I’m angry, sad or stressed?
During hard times when things are not going well, it is still possible there are some good things in your day (a conversation with a supportive friend, a delicious dessert). Try to make note of these things. This lets you notice and remember the positive emotions you feel -even fleeting ones. Positive emotions can otherwise get ignored on such days.
Will I stop feeling sad or stressed if I do this?
No, you will still feel negative emotions. Some days will be harder than others. Practicing gratitude is about making room for positive emotions in small ways amid the negative ones.
How will this make my life better?
People who practice gratitude routinely notice lower stress levels, are more resilient and handle traumatic life events better. Lower blood pressure and better sleep are some other benefits.
Hope you find something to feel thankful for today.
Live well and with gratitude.
Dr. Sayanti Bhattacharya MD, MS
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