In this day and age, it is very easy to fall into a negative headspace. This is especially true when difficult situations arise or when experiencing mental health concerns. It is easy to feel as though there is nothing to be grateful for. Find out three ways to change your mindset and improve your mental health.
Practicing gratitude during times of adversity can feel like a chore, but research shows that gratitude is associated with many mental and physical health benefits. In addition, practicing gratitude takes no longer than a couple of minutes a day and can help to improve your mood immediately.
Gratitude is the state or practice of affirming that there is goodness in and outside of us and appreciating the goodness we receive from others. When practiced consistently, gratitude can become a long-term positive trait or state of being.
What are the positive effects of gratitude?
Practicing gratitude can decrease levels of cortisol (the stress hormone) and increase levels of oxytocin (the connection and loving hormone). Studies have shown that this can result in improved sleep, mood, and immunity in addition to decreasing feelings of anxiety, depression, and stress.
Even stopping to acknowledge small things during the day like breathing fresh air when you step outside, a bite of a yummy meal or snack, or a kind interaction with someone else can help you see these benefits. Regular acknowledgment of even small positive things in your life can help to cultivate a state of gratitude.
How can I incorporate gratitude into my daily life?
1. Keep a gratitude journal.
Writing down one or more things you are grateful for can help call your attention to positive things in your life to move towards a state of gratitude. You do not have to write in your gratitude journal every day either. Studies have shown that even three days a week of gratitude journaling can lead to positive effects. Having your appreciations in writing also allows you the opportunity to look back on positive things in your life during times of difficulty.
2. Verbalize your gratitude to your loved ones.
Most of us have at least one supportive person in our lives who shows us kindness and love. It can be easy to start to take this person for granted, especially if they have been in your life for many years. Take a moment to tell your loved one(s) that you appreciate them. This can be as easy as sending a text that says, “I don’t tell you enough, but I really appreciate you supporting me when I need it.” Not only will you reap the benefits of this exercise, but you will likely brighten your loved one’s day.
3. Do a gratitude meditation.
We have all probably heard the benefits of mindfulness and meditation by now, but it lives up to the hype. Pausing to summon feelings of gratitude mindfully is an excellent way to practice gratitude and a good way to dip your toe into mindfulness meditation. You can follow a guided meditation linked here or do your own practice by following the outline below.
1. Find a comfortable position in a quiet place with no distractions. Try to sit up straight, but relaxed, and allow the tension to melt out of your body. Close your eyes if you feel comfortable.
2. Bring your attention to your breathing. Don’t try to change anything about your breathing but notice your breath and how your body responds to your breath. Also, bring your attention to the points of contact of your body with the chair or ground.
3. Pick something that you are grateful for and focus on the feelings of gratitude. This can be your body for keeping you alive, a close friend, a pet, or anything else that fills you with appreciation. Focus on how the gratitude feels in your body. How does this emotion manifest in your body? It could be a specific temperature, heaviness, or shape. Sit with this emotion for as long as you wish.
4. After you have sat with this feeling, bring your attention back to your breath. Slowly start to notice sounds and feelings around you. When you are ready, open your eyes and reintegrate into the world around you, likely, feeling a little brighter than before this practice.
5. Think of ways you can carry this feeling with you throughout the day.
No matter how you choose to practice gratitude, it can make a positive impact on you (and those around you who you show gratitude to). Spending just a few minutes during the day practicing gratitude can help to improve your mood immediately and consistently over time.
We are grateful that you took the time to read this post.
Peyton Davis
Peyton is a counseling intern accepting new clients in Virginia. Peyton has experience in dealing with anxiety, depression, trauma, low self-esteem, and LGBTQ+ concerns.
