Boost Your Mood With a Gratitude Practice
Gratitude is not only the greatest of virtues, but the parent of all others. — Cicero
I’ve been reminded lately of the role gratitude plays in regulating mood and fostering more sustained positive emotion. Whether you are facing a set backs, dealing with loss, or simply living an ordinary life, feeling happier* is desirable for most of us.
Gratitude isn’t something you do when circumstances are going well but a practice regardless of what you’re facing or dealing with.
Let’s look at how gratitude works then look at some practical approaches you can put into practice if you want to increase your mood, freshen up your gratitude habits, and raise the level of positive emotion you’re experiencing in your life right now.
How Gratitude Works
1. Gratitude stimulates the part of your brain that triggers your reward circuit.
The technical term according to Arthur Brooks is the remedial pre-frontal cortex.*
2. Gratitude makes you more resilient.
Resiliency shows up in the form of strong relationships with family and friends. Resiliency is also the internal fortitude and endurance that helps you bounce back or forward after adversity and set backs.
3. Gratitude increases health factors.
Health factors that are improved include the lowering of blood pressure, improved eating patterns, and strengthens heart health.
4. Gratitude makes you a better person.
A better person could be described as someone who is more patient, generous, and less materialistic.
Four Ideas to Freshen Up or Kick-Start Your Gratitude Practices
There are many ways to practice gratitude but here are a few that Arthur Brooks mentions in his book. Keep in mind that gratitude to be effective can’t be forced. Be grateful for the things you are genuinely grateful for and this practice will enhance your life.
Idea #1: Go for a walk and speak your gratitude
You can pray your gratitude but if that’s not your thing, simply repeat the phrase: “I am blessed and will bless others.”
Idea #2: Contemplate your death.
Think of all the ways you could perish. When you don’t actually die, guess what, you’ll feel very grateful to be alive!
Arthur Brooks gives a simple weekly rhythm you can try to enhance your gratitude and change your life.
Idea #3: Practice 40 days of gratitude journaling and reflection
Day 1: On a Sunday night, write down the five things you are authentically grateful for. It’s OK to be silly or trivial but also show your gratitude for two or three of the people you care about.
Day 2-6: Each evening during the week, take out your list and study it for five minutes. Spend one minute for each of the five items you’re thankful for.
Day 7: On the next Sunday night, update your list with any new items you’d like to add to the list.
Day 8-40: Keep doing the practice for 40 days.
Day 40: Write down all the changes you see in your attitude and the levels of negative affect you are feeling.
Research indicates that you will see significant improvement in your well being and mood.
Final Thought
Gratitude has been a game changer for me. I’ve practiced it off and on for years. When I’ve been regular in my gratitude, it has made a noticeable difference in my mood and how I feel.
If you are looking to experience higher levels of positive emotion and gain a healthier perspective during a tough time, gratitude is an accessible practice that will make a difference.
Let me know your experience with a gratitude practice.
Source: Build the Life You Want: The Art and Science of Getting Happier by Arthur C. Brooks and Oprah Winfrey
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