The art of saying “thank you” and meaning it is on the verge of waning. When was the last time you hugged your mother and thanked her for just existing?! Well, if you need to think about it, then probably not any time in recent memory. No, this is not an attempt to ruffle any feathers in increasingly stressful lives but simply to reduce the pain in the heart, the void in the soul, the emptiness that threatens to swallow us up in the shadows of the night, by simply being more observant and grateful about the gifts of life.
Life can be painful, and everything may seem grey and gloomy when going through tough times like a divorce, the loss of a loved one, or not having enough to bring food to the table; these are the times when ironically expressing gratitude for what you still have, can make for smoother sailing through stormy waters. We kid you not! What the human heart needs to experience true joy is a sense of hope, love, and security. Did you wake up today in your home? Did you have running water to brush your teeth with? Was there the luxury of a hot shower to soothe your frazzled nerves? Did you have enough bread for breakfast?
If you have nodded along in the affirmative to most of the above questions, please take a pen and paper, note them down and express heartfelt gratitude for the warmth you have experienced. Hope is what such exercises bring, and at this point, we would like to quote a favorite prose from the famous film Shawshank Redemption:
“Hope is a good thing, maybe the best of things, and no good thing ever dies.”
On that note, let us hold your hand virtually and take you on a journey of no return. Because once you fill your heart with gratitude, there is little space for negativity and pain!
Why is it Important?
What if we said there is a proven connection between neurotransmitters and gratitude? Yes! Indeed, a scientific study says as much. According to Emily Fletcher, the founder of Ziva, a renowned meditation training site, expressing and receiving gratitude acts as a natural antidepressant by releasing dopamine and serotonin (neurotransmitters responsible for our emotions), making us feel happy from within.
If depression has been weighing you down in more ways than one, maybe you could try maintaining a gratitude journal in addition to the medication prescribed by your psychiatrist. By consciously choosing gratitude daily, you might re-engineer and strengthen those neural pathways and shift towards a more positive, holistically happy self. Now that’s what all of us seek at the end of the day, inner peace and happiness, isn’t it?!
Looking for the perfect and final proof that makes you believe in the power of practicing gratitude?! Check this out!
“A study conducted on individuals seeking mental health guidance revealed that participants of the group who wrote letters of gratitude besides their regular counseling sessions felt better and recovered sooner (Wong et al., 2018).”
1. Start Journaling
We are now familiar with the importance of incorporating a theme of incorporating gratitude practices in our daily rigmarole. Let’s delve into one such method of making a note of good things and blessings that make our lives beautiful. Yes, we are referring to the practice of penning down positive emotions that we experience during a workday in a gratitude journal.
First things first, if you savor indulging in good timeless stationery, then this is your cue to treat yourself to a beautiful handmade leather journal that binds together reads of stitched yellowish paper and a lovely new quill or a nibbed fountain pen to truly enjoy the art of writing the things and people you are truly grateful for. If you enjoy the process, you allow yourself to feel good, safe, and happy from within!
Pick up pretty washi tapes, stickers, vintage notes, blocks with carved designs, and anything and everything to add a dash of creativity and spark to your gratitude journal. As you continue devoting an hour or two to this seemingly simple activity documenting the blessings you are grateful for, you might just uncover a new passion, a new source of joy, and the golden pot at the end of the rainbow! Happy journaling!
2. Be Thankful For Every Small Victory
If you have been lying low for weeks and are struggling with basic tasks such as brushing your teeth or taking a shower regularly, and today you found the energy and motivation to fix a hot bath and change into a set of clean clothes, cheers, amigo! It calls for a celebration!
Are we exaggerating? No.
Are we being sarcastic? No.
Are we feeling happy for your small wins, no matter how small they may seem to someone who hasn’t been on the other side? Yes!!
Allow yourself to feel happy for the smallest of victories; you have earned it!
3. Practice Mindful Eating
Wondering about the meaning of the phrase “mindful eating”? Okay, let us shoot a couple of questions at you. Please answer instantly and honestly!
What did you eat for dinner yesterday?
Do you remember the name or the taste of the spices that went into making that dish last night?
It’s okay if you can’t answer them in one go; most of us probably can’t. The reason is that we are subjected to many thoughts running through our minds while eating, not to mention distractions (TV, smartphones, boss trouble, etc.). Take a moment, pause, and breathe.
Mindful eating involves a lot more than just pledging to eat healthier and at regular intervals. It includes savoring each bite, swirling it around consciously in the mouth, enjoying the conflation of different flavors and textures, and the goodness your organs are about to receive! While you chew on your sandwich, you express gratitude to the farmer who sowed and harvested the flour, the factories that refined it and turned it into your favorite bread, and of course, the fillings, the vegetables, the salt, and the pepper!
This may sound a little exaggerated at first, but sample what Gabrielle Gambino, a senior clinical dietitian at New York-Presbyterian Hospital, has to say about the practice of mindful eating; Mindful eating helps people rebuild their relationship with food. It makes eating less restrictive and judgmental and may lead to more satisfaction, less guilt, and improved self-trust. It may also help with weight loss and digestion.
Whenever you are due for your next meal, take a moment, excuse yourself for around thirty minutes and remove any technological distractions around your meal table. Be present in the moment while you savor each bite of your meal, and stop when you feel satiated. Say hello to a fitter, healthier, and holistically happier individual in the mirror over time!
4. Enjoy Nature’s Beauty
Ever wondered why people like to put up pictures of scenic landscapes, mountains, trees, oases, and snow-covered houses as their welcome display picture for most of their electronic devices? Well, that’s because people generally love to be in nature’s nurturing embrace.
A simple walk in the woods, a hike down the nearest mountain trail, or an hour or two spent in the evening in solitude at the beach is enough to soothe one’s soul and to know that mother nature will love us at every point of our lives. Try hugging a tree and soaking in the positivity of the sentient being standing calmly in the middle of a busy street; try running your fingers down its old textured bark and maybe peep down the hole where the squirrels have their babies and store their stash of nuts. You might find yourself singing along to the songs of nature.
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5. Compliment Others
Did you see a beautiful girl walking down the road and smile to yourself, thinking how beautiful the Almighty creator could be? Well, maybe try walking up to her and giving her a genuine compliment, of course, in a non-creepy way!
Do you see an old lady sitting on the pavement selling fruits daily to make an honest living? Or a single mother struggling to make ends meet by working multiple jobs? Please give them a kind word of encouragement and a warm smile. These small random acts of kindness cost nothing yet are priceless to those receiving and giving! Let the good vibes roll and smoothen out the tough times!
6. Say Daily Affirmations
Every thought and every word that comes up in our minds affects our conscience and well-being. Let’s be honest; we all tend to dwell on the problems in our lives, poor and stagnant relationships, poverty, and lack of health. What if we try changing each negative thought with a positive one?
Much like expressing gratitude, this gives us the right kind of energy and self-belief to take action and set things right. We are not saying that magical things will happen once you start believing and saying that you are rich and cash flow isn’t a problem. All that we are trying to help you see is that just like plants, the ideas and motivation for fixing your issues grow faster in rich and fertile soil. That’s it! As simple as that. Seems like hogwash? Magic in a world of Muggles? Well, try it for yourself! Got nothing to lose now, have we?
Here are some examples of positive affirmations you can say to yourself out loud or in the privacy of your mind and make them a daily practice.
- “I attract an abundance of health, wealth, happiness, and the people who are good for my soul. I am safe and taken care of.”
- “I promise to love and care for myself come what may.”
- “In my heart resides an immense wealth of love and wisdom and the potential to attract immense value.”
7. Try Not to Complain
There is a fine line between continuously venting and whining; honestly, it’s pretty easy to slip into the second category. Complaining helps us voice our negative feelings, but somewhere we need to reclaim our power and fix what needs fixing. Break the loop, come out of the cycle of toxic complaining, and vow not to slip into the habit for the next twenty-one days. If your health has been giving you trouble, try ways to fix it by adopting a healthier lifestyle or switching to a regular exercise regimen. The next time you feel like cribbing, remember your good fortune by glancing at your gratitude list.
According to Pastor Will Bowen, in his book “A Complaint Free World: How to Stop Complaining and Start Enjoying the Life You Always Wanted,” he encouraged people to take up the twenty-one-day challenge, and many who completed the challenge came up with inspiring stories of healed relationships, better health, reduced pain, more joy, and serenity.
8. Find Comfort in Your Routine
The routine may be monotonous, but it is often the thing that keeps the wheels moving smoothly. Those little cogs, like a stable job, a regular income, and the ability to take care of and provide for your family, may seem like a tedious and stress-inducing factor but think about it, any disruption in the form of an accident, ill health of a family member can upset the apple cart in a short span.
We tend to oscillate between the past and the future, either stressing over spilled milk or worrying about what the future may hold. The key is to stay in the present moment and enjoy the comfort of the routine.
9. Write Positive Notes
The written word holds a lot of power. The good news is that you don’t need to be a prolific writer for this exercise! If you have had a rough day at work and come back to a loving note written by your parent, partner, sibling, or roommate, even some sweet little reminder that you penned for your beautiful soul the other night, you could feel the fragrance and warmth of love. Deep down, isn’t that what all of us crave?
All of us are battling battles unknown to others. Leaving a kind note of appreciation on the desk of that overworked, underpaid coworker might just make them feel seen and valued. This simple act costs nothing, maybe just a couple of minutes of your time, but it can save a sinking soul by reinstating their belief in the good things in this world!
10. Start and End Your Day With Good Thoughts
The best way to set the intention right for the gift of a new day is with hope and gratitude for all the opportunities that come and the chances to avail them with your good health and skill set. This way, you are bound to feel more energized and achieve better results. When you hit the sack for the night, please keep your phone aside and express heartfelt gratitude for all that went well. This sets in motion a routine of gratitude and the right intention. Slowly the wheels of change start kicking in, and you begin manifesting the kind of life you always dreamed of achieving.
Get Started With a Trusted Therapist on DocVita Today
Identifying and breaking negative patterns can be challenging, and sometimes the best of us could use professional help. Embrace the goodness in the universe and let the good vibes flow in with a receptive and open mindset. Book a session with a trusted and well-qualified therapist at DocVita who speaks the same language as you and kickstart your journey of eternal gratitude!