How to reduce stress with a spirit of gratitude

Being grateful is more than an old cliché

By Cheryl Patterson

Often we are told to be thankful for what we have – food, clothes, the roof over our heads. We hear sayings such as ‘count your blessings’ which encourage the message of gratitude. And many of us are thankful. It seems the moral thing to do.

However, there’s much more to this old adage. Feeling grateful can actually make us feel better, physically and emotionally.

Research about the connection between gratitude and physical well-being resulted in participants reporting higher energy and a positive mood – including lower levels of depression and stress, a greater sense of feeling connected to others, more optimistic views of one’s life, and better duration and quality of sleep.

The expression of gratitude has also been found to contribute to positive changes in cardiovascular, immune and physiological functions, including improved heart, pulse, and respiration rates, among other things.

Gratitude also contributes to more satisfactory relationships. Appreciative gestures, such as acknowledging the efforts of others and expressing thanks, build a positive rapport and increase the likelihood of co-operative efforts and greater happiness.

When you think about it, it’s simple common sense. If we’re constantly obsessed with wanting more, bigger or better - never feeling satisfied with what we have - is it any wonder our health is being compromised, or that we feel stressed and overwhelmed? It’s easy to slip into the habit of ruminating about what we don’t have, and no matter how hard we try to achieve more, it never seems to be enough.

How often do you find yourself so preoccupied with what you don’t have that you become oblivious to the great things already in your life? Many of us work hard to achieve our goals, but how often do we take the time to savor our hard-earned accomplishments? All too often, it’s on to the next goal without taking time to appreciate what we’ve done. We put a lot of pressure on ourselves by constantly pushing, without really embracing the enjoyment that comes from having achieved our goals. Being grateful can alleviate that pressure.

Gratitude reduces stress. Acknowledging our accomplishments, expressing appreciation for what we have and for the people who contribute to our lives, instills a positive mindset that promotes feelings of satisfaction and well-being.

It’s not just an old cliché. Counting your blessings isn’t just a moral code. It has many benefits that contribute to our lives on multiple levels, fostering that sense of contentment and peace that many of us would love a little more of!

According to a study conducted by Dr. Sonja Lyubomirsky at the University of California, “Gratitude promotes the savoring of positive life experiences and situations so that maximum satisfaction and enjoyment are distilled from one’s circumstances.” She adds, “The practice of gratitude appears to be incompatible with negative emotions and thus may reduce feelings of envy, anger or greed.”

Couldn’t we all use a little less negativity and a little more happiness?

Sources

Lyubomirsky, S., et al, (2005). Pursuit of Happiness. Review of General Psychology, Vol. 9, No. 2, 125–126
Sheldon K. M., Lyubomirsky S. (2006). How to increase and sustain positive emotion: The effects of expressing gratitude and visualizing the best possible selves. The Journal of Positive Psychology, 1(2), P. 75
Emmons R. A., et al (2009). Highlights from the Research Project on Gratitude and Thankfulness: Dimensions and Perspectives of Gratitude. University of California, Davis Kerns C., (2006). Gratitude at Work. Graziado Business Report, Volume 9, Issue 4, University of Pepperdine, Los Angeles, CA