Last month, I talked about activities that can improve your happiness. We will discuss 12 such activities in future articles. Let’s start with the mother of all virtues that lead to happiness- gratitude.
Cicero (54 bc/2009) held that gratitude “is not only the greatest, but is also the parent of all the other virtues.” The word gratitude is derived from the Latin word gratia. Gratitude means being thankful for what you receive, whether it’s something you can touch or not. It’s a way to appreciate the good things in your life and recognize that they come from sources beyond yourself. Being grateful can also help you feel connected to something greater than yourself, like people, nature, or a higher power.
Proof:
- In Emmons & McCullough’s study, one group wrote about things they were grateful for that had occurred during the week. A second group wrote about daily irritations or something that had displeased them, and the third wrote about events that had affected them (with no emphasis on them being positive or negative). After ten weeks, those who wrote about gratitude were more optimistic and felt better about their lives. Surprisingly, they also exercised more and had fewer visits to physicians than those who focused on sources of aggravation.
- According to psychologist Dr. Seligman’s research, writing a letter expressing gratitude to someone from the past who was never adequately thanked can have a significant positive impact on increasing happiness levels for up to a month.
- Studies conducted over time have shown that expressing gratitude can lead to lower stress levels, reduced pain, improved sleep, and enhanced immune systems. Gratitude improves your health. It has also been associated with improved blood pressure and positive effects on heart health.
In what ways does Gratitude boost Happiness?
- Gratitude promotes the savoring of positive life experiences.
- It boosts self-worth and self-esteem.
- Gratitude helps people cope with stress and trauma. It reduces Suicidality.
- It encourages moral behavior. It also improves work satisfaction.
- Gratitude can help build social bonds, strengthen existing relationships, and nurture new ones.
- Gratitude inhibits envy and comparisons with others and is incompatible with negative emotions.
Popular Gratitude Exercises and Activities:
- Journaling: The exercise aims to reflect on the past day, a few days, or a week and remember 3-5 things you are incredibly grateful for. A successful gratitude practice starts with recognizing what you’re thankful for, acknowledging it, and appreciating it. It does not have to be people. It can be an inanimate object, nature, event, or emotion. You can do it once a week or every few days. After a while, you can make a habit of doing mental journaling. Try this.
- Thank you note: Saying thank you can boost happiness and improve relationships. Send a message of appreciation in person or by letter or email. Make it a monthly habit, and remember to thank yourself too.
- Gratitude in Action: An unexpected visit or personally thanking someone is the most potent gratitude exercise. Make it simple; describe how they helped you and how you use that gratitude token for yourself or others.
- Gratitude Meditation or Prayer: One way to enhance your meditation practice is by incorporating gratitude. While regular meditation involves focusing on your breath and clearing your mind, in a gratitude meditation, you reflect on the many things, people, nature, and emotions that you appreciate in your life. It’s worth noting that most prayers involve asking for something, while only a minority express gratitude or seek guidance. However, it might be beneficial to flip this ratio and prioritize gratitude more.
- Gratitude Amble: If you’re going through a difficult time, consider taking a gratitude walk to clear your mind. Walking has therapeutic benefits, such as releasing endorphins that lower stress levels. During the walk, the aim is to observe your surroundings by taking in nature, the colors of the trees, and any sounds and smells. The effects of the gratitude walk are more powerful when shared with someone you’re close to.
- Gratitude Arts: Be creative. You can make a gratitude box or jar, a collage full of pictures that you are grateful for. Some people gather gratitude rocks and nurture a gratitude garden.
The disadvantage of Gratitude:
It’s essential to recognize that gratitude, though often valued, can sometimes have adverse effects. For example, if you focus solely on gratitude, you may downplay or ignore other emotions. It’s not healthy to force yourself to feel grateful when you’re angry, hurt, or upset.
Unfortunately, false gratitude can serve as a manipulative tool in abusive relationships, where the abuser may cause the victim to feel guilty for not being equally appreciative. It’s also vital to remember that expressing gratitude excessively can make you seem weak or insincere. It’s better to let gratitude arise naturally and be genuine. Finally, asking others, like your employees who are already overworked and underpaid, to identify things they feel grateful for may not be beneficial in the long term.
I am grateful for your readership and positive feedback on my blog. I want to thank my wife for supporting and advising me on my blogging endeavors for the last two years. Additionally, I am thankful to past M and present MCMS presidents, Laura and Sara, for entrusting me with the role of heading the Live Well Foundation.
Do reach out to me at tarak@vasavada.us
Tarak Vasavada, MD
Medical director,
Live Well Foundation of Madison County Medical Society