In honor of November, which is National Gratitude Month, many people find themselves thinking about what they are grateful for in life. While it is important during the holiday season to count your blessings and tell people that you are grateful for them, practicing gratitude should be something that all do daily, whether that is done through journaling, praying, mind-muscle activities, or simply telling someone that you are grateful for them. These are all ways to express gratitude. Practicing gratitude for the big and little things can truly impact your day to day life.
According to Mental Health First Aid, ¨Research has shown that consciously practicing gratitude can reduce feelings of stress and anxiety. In fact, studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness, and a 35% reduction in depressive symptoms. These effects disappear within three to six months, which reminds us to practice gratitude over and over.¨ Moreover, regular gratitude practices have been linked to increased gray matter in the prefrontal cortex, the area responsible for decision-making and emotional regulation. This means that the more you practice gratitude, the better you become at managing stress and maintaining a positive outlook on life, even when facing challenges. Heidi Buckner, a school psychologist at Woodgrove High School, shares the science behind daily gratitude. She said, “Research has shown that daily gratitude practices activates areas of the brain associated with reward, enhancing feelings of happiness and emotional well-being. Research has shown that performing acts of gratitude are related to a greater sense of gratitude and satisfaction with life, better mental health, and fewer symptoms of anxiety and depression. Other benefits of gratitude practices include experiencing more positive emotions and moods, greater appreciation and optimism, more prosocial behavior, less worry, and less psychological pain.¨
For those dedicated to health and fitness, gratitude can be life changing. By doing daily practices, it can enhance mental resilience, improve sleep quality, and recovery, which are all key in order to get optimal results and, most importantly, feel your strongest in the gym. A 2021 study done by UCLA Health stated, ¨Keeping a gratitude journal can cause a significant drop in diastolic blood pressure — the force your heart exerts between beats. Similarly, gratitude also supports heart health. By improving sleep, diet and exercise reduces the risk of heart disease. Studies show that a grateful mindset positively affects biomarkers associated with the risk for heart disease.¨ Buckner, who is passionate about all aspects of health and fitness, shared, “For someone who is into health and fitness, instead of focusing on what you haven’t achieved, gratitude helps you appreciate progress-like being thankful for the ability to lift or run, which can help you be more consistent. Gratitude shifts your focus from thinking that you have to work out to thinking that you get to work out. This reframes exercise as a privilege rather than a chore. When completing a tough workout, gratitude helps you stay positive by reminding you of the bigger picture-gains in health, energy and strength, which will boost your resilience.¨
For those who feel lost in the world of gratitude, it can be easily woven into daily life. Some find comfort in journaling, dedicating a few minutes each day to list things they’re thankful for, big or small. One can express gratitude through verbal affirmations, while others do acts of service, such as volunteering time or helping a neighbor, which can also be powerful expressions of gratitude, as they shift focus from what we lack to what we can give to another. Even mindful appreciation of everyday moments-enjoying a conversation with a loved one or quiet self reflection-can cultivate a deeper sense of gratitude, enriching our lives with appreciation and contentment. Kameron Peterson, a counselor at Woodgrove as well as the club advisor for Student Leaders, shared her words of wisdom for those who feel lost in the world of gratitude. She voiced, ¨Instead of waking up with your hands in a fist, wake up with your hands open, because when your hands are open you can receive. The mindset of gratitude always has open hands, and is ready to take on what is in front of you rather than being closed off.”
By shifting our focus to the blessings in our lives, we can rewire our brains for happiness, which fosters a more optimistic and resilient outlook on life. With all that being said, take a moment each day to appreciate the simple things in life. A happy mind truly equals a happy life, and gratitude is the key that unlocks it.