Want to get healthy? Give thanks all year. Here’s how.

Gratitude…

The concept seems simple, but then real life happens. When you’re overspent, overwhelmed, rushed or pulled in five different directions, being thankful in the moment isn’t always on the top of your to-do list. But if you’re chronically stressed, depressed, or anxious, cultivating gratitude is one of the easiest things you can do to improve your state of mind.  It’s amazing how much giving a little thanks on a regular basis can help.

We’ve all heard that those who count their blessings are happier, but how true is this, really?

Evidence shows that a consistent practice of thankfulness produces material changes in the brain and body, affecting mood neurotransmitters, social bonding hormones, and stress hormones.  As a result, we’re better equipped to deal with adversity, we relate better with others, and we have an overall more positive attitude. In effect, we’re happier.

• According to studies from 2003 and 2005, journaling for five minutes a day about what we are grateful for can enhance long-term happiness by over 10%.
• Top researcher Robert Emmons said that the practice of gratitude can increase happiness levels by around 25%.   According to Emmons, a few hours writing a gratitude journal over 3 weeks can create an effect that lasts 6 months if not more.
• Research also shows that those who practice consistent gratitude have lower levels of envy, resentment, frustration, materialism and regret–and higher levels of self-esteem and life satisfaction.

Can gratitude improve our physical health?

Yes! Being grateful can affect the brain’s hypothalamus, which is responsible for regulating metabolism, sleep, body temperature and growth.

• A 2012 study found that grateful people experience fewer aches and pains and feel healthier than other people.

• Improved sleep quality and decreased blood pressure can result from the consistent practice of gratitude, multiple studies found.  According to Emmons, cultivating gratitude brings longer and better-quality sleep time.

• Grateful people exercise more and are more likely to take better care of their health, according to a 2003 study.  They also recover quicker from stress, according to a 2012 study.

Living gratefully–Get started.

When you think about it, it’s amazing that something so simple can yield so many wellness benefits. Just a few minutes a day (as long as it takes us to check our Facebook feeds!) can quite possibly contribute to huge improvements in happiness and health.   Not sure where to begin? Choose at least two of the activities below, and schedule them into your calendar until you get into a natural habit of it. You can even incorporate some of these activities into a daily ritual such as exercise or getting ready for work, which will remind you not to skip out that day!

1. Keep a gratitude journal. The research shows it—This is one of the most effective methods. Keep a notebook next to your bed and jot down the day’s blessings before you nod off. This could improve your sleep, too!

2. Thank others. Write thank-you notes, or even better, read your letters to those you appreciate face-to-face. Resolve to send a thank-you note at least once a month. Also, write thank-you notes to yourself!

3. Picture someone. Think of someone you’re grateful for. Mentally thank this person in your head, and list reasons why you’re thankful for them.

4. List your blessings. At the same time each day/week, write a list of 5 things that went right for you or things you’re grateful for. Be specific, recalling how you felt at those moments.

5. Pray. If you’re religious, this is a great way to remind yourself to be thankful.

6. Try Meditation/Mindfulness. When you meditate, you’re forced to shut out all judgements and focus only on the present moment. This fosters a sense of well-being and awakening to what is most important in your life.

7. Make it visible. Keep objects and photos of things you’re grateful for in your home and at your desk. When you’re feeling crummy, they can be a reminder to refocus on the positive.

8. Turn it positive. At least once a day, when you catch yourself in a negative thought, figure out a way to turn it positive. Angry at someone? Try to think of this person’s good qualities or choose to respond to your anger in a positive way. Perception is reality, and mind is a powerful tool to affect change in your life.

See?  These activities are totally doable.  I told you it’s simple!  You’re welcome, and thank YOU for dropping by. 🙂

Need more inspiration? I’ve found that tinybuddha.com has some great ideas for practicing gratitude and enhancing emotional well-being.