We all say "thank you" or "thank you" at least a few times a day, right? It's become a part of our everyday lives now. But really, when was the last time you were truly grateful for someone or something in your life, and when did you stop and think about it? You probably don't remember anything right away. That's normal. Let's talk about this in a little more depth today.
What does this gratitude really mean?
There are some people who always think about the good things in life. But the truth is, that's not what works for everyone. According to Dr. Courtland Dahl, a researcher at the University of Wisconsin-Madison, the reason for this has to do with our biology and evolution. He says, "We evolved to survive, rather than to be happy. So, historically, it has helped us survive by paying more attention to the risks and the bad things in life."
But the biggest threats we face today are the problems caused by stress . Like insomnia, depression, digestive system diseases, heart diseases and many more. So this habit of gratitude can be a great help in overcoming these threats.
Simply put, being grateful means recognizing the good things in our lives and understanding how we got them. That means other people, parents, friends, or a higher power behind those good things. Practicing this gratitude means recognizing that feeling in your heart or expressing gratitude to others from your heart.
You might think these are a bit philosophical or even pointless, but there are many reasons to give this habit a try.
What are the health benefits of being grateful?
The benefits of this habit are now scientifically proven. Studies have found that people who are grateful regularly are happier, sleep better, and have less inflammation in their bodies . Not only that, they are less likely to develop depression, and they are also able to recover more quickly after a traumatic event.
In one study, people with asymptomatic heart failure were asked to keep a gratitude journal every day. Surprisingly, after 8 weeks, their levels of C-Reactive Protein (CRP), a marker of inflammation, were significantly reduced. While this research doesn’t prove it directly, it does suggest a clear link between gratitude and health.
What happens to the brain?
There is still little research on what happens to our brains when we are grateful. But one small study, using a functional magnetic resonance imaging (fMRI) scanner, monitored people's brain activity when they felt grateful. It found that when people felt grateful, they were more active in areas of the brain associated with empathy and social bonding .
Another large study involved nearly 300 people undergoing psychotherapy. One group received only psychotherapy. Another group wrote about their feelings along with the therapy. A third group wrote letters to people they were grateful for, along with the therapy. The results showed that the group that wrote gratitude letters had significantly better mental health than the others. This improvement was maintained 12 weeks after the study ended.
The important thing is, to be grateful you don't have to be smiling and happy all the time. In fact, this habit is most beneficial for those who are going through the hardest times in their lives. Because it is this feeling of gratitude and the connections we have with others that help us get through difficult times.
Well, how do we develop this habit of gratitude?
Gratitude is a skill that we can practice and make a habit of. Rather than just thinking about being grateful every day, many people find it helpful to set aside a specific time for this. You can try one or more of these methods.
| Method | How to do it? |
|---|---|
| Naming 3 things at the end of the day | Every night before you go to bed, think about three things you are grateful for. And why. It could be something as simple as, "Today I am grateful that my friend talked to me because it took a load off my mind." Doing this with your partner can be very beneficial for your relationship. |
| Writing a letter of gratitude | Take a pen and write a letter to someone who has added value to your life (a mother, father, teacher, friend). Write it in as much detail as possible. Something like, "Do you know how much I appreciate you helping me that day?" If possible, read the letter to them. It will bring them great joy too. If it's difficult to do so, write the letter and keep it with you. |
| Listening/reading gratitude stories | There are so many books, podcasts, and TED Talks about gratitude. Just reading or listening to something like this for a few minutes a day will start to change the way you think. |
| Creating a Gratitude Board | Make a board with pictures of the people, experiences, and things you are grateful for. Place it somewhere you see it often, like in your kitchen or office. It will bring you a little joy every time you see it. |
| Practicing as meditation | Daily rituals are very helpful. You can create your own gratitude meditation. All you have to do is sit quietly, close your eyes for a few minutes, and focus on the good things in your life, big and small. |
Incorporate these habits into your life. Don't expect big changes overnight. But little by little, you will realize how much of a difference this small habit can make to your mental and physical health.
Take-Home Message
- Gratitude is a skill we can learn and develop into a habit. It goes deeper than just saying "thank you."
- This habit has clear benefits for your mental and physical health, such as better sleep, reduced stress, and reduced inflammation in the body.
- You don't have to be happy all the time to be grateful. In fact, this habit can be a great strength during difficult times in life.
- Start with something simple, like thinking about three things you're grateful for a day or writing a letter to someone.
- If you still have trouble controlling negative thoughts, sadness, and frustration that keep coming to your mind even after doing these things, never hesitate to talk to your doctor about it.
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