We’ve all heard that Gratitude makes you a happier person, but research is showing it does a great deal more than that!
1. Grateful People Feel Less Lonely
The more gratitude you feel, the less loneliness you experience, according to an April 2015 study in Social Behavior and Personality. People who focus on gratitude tend to have a more positive outlook and perceive having more positive experiences overall. This reduces their sense of loneliness. Also, grateful people tend to receive more social support, so they are literally less alone.
2. Gratitude Helps You Cope
People who experience high levels of gratitude tend to have more positive coping strategies, according to a July study in Social Behavior and Personality. Grateful people focus on what is good and have more positive emotions, so they tend to be willing to deal with their problems directly, rather than avoiding them.
3. Gratitude Improves Life Satisfaction
Gratitude is also associated with higher levels of life satisfaction. Regardless of your circumstances, feeling grateful for what you have can raise levels of happiness. Focusing on what you do have, rather than longing for what you don’t have, improves life satisfaction and overall sense of well-being.
4. Gratitude Helps You Sleep Better
Researchers Robert Emmons and Michael McCullough showed that writing down a gratitude list before going to sleep helps you sleep longer and feel more rested when you wake up. To be most effective, it’s best to write the list as close to the end of the day as possible, but before you are too sleepy to complete it accurately.
5. Gratitude Boosts Your Immune System & Counteracts Depression
Gratitude boosts optimism and reduces anxiety, which in turn can lower stress hormones and inflammation in the body. The positive feelings we experience from gratitude can also lower the risks of heart disease, diabetes, high blood pressure and stroke, according to an article in Mind, Mood & Memory. These positive feelings also have an impact on our psychological health. Gratitude and appreciation increase the levels of the neurotransmitters serotonin, norepinephrine and dopamine, effectively counteracting the harmful affects of depression.
Ways to Boost Gratitude using the Virtues Strategies
1. Develop Positive Self Talk with Virtues Language
Speaking the Language of the Virtues applies to how we speak to ourselves as well as others. Pay attention to your internal dialogue. Would you speak to someone you care about that way? Use Virtues based language to speak to your self. Acknowledge your success and be gentle with you challenges. “Wow, I was really Creative there when I made that.” Positive Virtues language goes a long way to raise self-esteem and generate positive feelings.
2. Companion Yourself During Difficult Times
Feeling lonely or going through a difficult time? This is an opportunity for you to spiritually companion yourself. Ask yourself “what is it I really need?” then do that for yourself or ask a friend for help. Find gratitude in being able to take care of yourself and for friends that are there for you during these times.
3. Honor Your Spirit with Gratitude
Take time each day to write down a gratitude list of things that went well that day. Setting aside time to Honor your Spirit with Gratitude helps us stay connected to what matters most and raises our levels of optimism and hope.
4. Recognize Teachable Moments in Challenging Situations
Tried that new recipe and it didn’t turn out? You didn’t fail. You used Initiative. Dropped that expensive phone? You weren’t clumsy. You needed more Mindfulness. Late for work? Call on your Self-discipline next time. Being grateful for the lessons we learn is more productive and life affirming than being down on ourselves for the challenges we face. Even painful experiences often bring huge life lessons, and we can be grateful for the growth and wisdom these opportunities gave us.
5. Looking for More Ways to Increase Gratitude?
Check out 10 Ways to Become More Grateful by the Greater Good Science Center.
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Sources
"An attitude of gratitude delivers physical and mental benefits: focusing on the good things in life can lower stress, improve health, and lead to greater life satisfaction." Mind, Mood & Memory 8.11 (2012): 4+.Psychology Collection. Web. 19 July 2015.
Emmons, R. and McCulough, R. “Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life.” Journal of Personality and Social Psychology 84.2 (2003): 377-89.
Lin, Chih-Che. "Impact of gratitude on resource development and emotional well-being." Social Behavior and Personality: An International Journal 43.3 (2015): 493+. Psychology Collection. Web. 19 July 2015.
Ni, Shiguang, et al. "Effect of gratitude on loneliness of Chinese college students: social support as a mediator." Social Behavior and Personality: An International Journal 43.4 (2015): 559+. Psychology Collection. Web. 19 July 2015.
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