Remembering the things you are thankful for can make you healthier and happier
By Dr. Matthew Lapp, Columnist, The Times
During this season of Thanksgiving, it’s the perfect time to pause and recognize all that we can be grateful for. In just a few weeks, many families will sit down around a Thanksgiving day feast and count their blessings one by one. In doing so, each person has an opportunity to honor themselves and the people closest to them by recognizing the continuous gifts that life bestows. But giving thanks doesn’t have to be reserved for only once a year. Instead, cultivating gratitude in one’s daily life is one of the best ways to foster an enduring sense of well-being throughout the whole year.
According to a University of Texas Health Science Center study, “a growing body of research shows that gratitude is truly amazing in its physical and psychosocial benefits.” For example, recent studies have suggested that the expression of gratitude can produce profound improvements in our health, our mood, and even our relationships.
In one study, members of the “gratitude group” were found to be a full 25 percent happier than those in the control group. In addition, they exercised 1.5 hours more than the control group and had fewer health complaints.
Another study asked adults with neuromuscular disorders to write down their blessings nightly. They found that compared to those who were not writing their blessings, participants in the gratitude group reported a greater quantity and quality of sleep. Additionally, the gratitude group reported greater satisfaction with their lives as a whole, felt more optimism about the upcoming week, and felt significantly more connected with others than did members of the control group.
The benefits of cultivating gratitude aren’t just limited to those practicing the act either. In fact, another recent study found that people who wrote down things they were grateful for each day not only felt a greater overall sense of gratitude, but were also more supportive of other people and expressed a greater sense of goodwill towards others. Spouses of the gratitude group also noticed a difference in their partners’ wellbeing.
So with all these benefits, you might be wondering how to start your own practice of cultivating gratitude. The great news here is that it’s very simple and almost anyone can begin reaping the benefits in no time at all. You might start by acknowledging yourself for personal accomplishments or by identifying skills that you’re especially thankful for.
If you find it difficult to acknowledge yourself, tell a friend or loved one a reason why you’re grateful for them or something you appreciate about them. As with any new practice, the more you do it the easier it will become!
If you find it difficult to say out loud what or who you are grateful for, you can create a simple gratitude journal for yourself. Simply begin or end your day by writing down three things, people, ideas, or events that you’re thankful for. Or better yet, keep your journal close to you and add to it throughout the day. By doing so, you’ll be fostering a greater sense of gratitude around the clock.
Many people use prayer or meditation as a practice in gratitude and in doing so, work to increase their spiritual health. If you’re new to meditation or prayer, you can simply sit quietly in a comfortable position and reflect on the rewarding aspects of your day. Or try visualizing what a perfect day might be like for you. Express your gratitude for the opportunities that life has presented in the past as well as those possibilities that lay ahead.
If you have children or live in a household with multiple people, you can create a gratitude jar. Keep the jar in a visible or high traffic area with a pen and slips of paper nearby and encourage each member of the family to write statements about an act, an event or a person that they are grateful for and place it in the jar as they feel moved to do so. Read them out loud weekly, monthly, or at the end of the year and celebrate the joy and gratitude that you have created as a family. Over time, you may notice that this practice not only grows your personal gratitude, but also brings your family closer together.
In all, the practice of cultivating gratitude is one that has numerous and profound effects on all parties involved. By beginning to acknowledge the things that you’re truly grateful for, you may notice that there are things to be grateful for that you weren’t previously
aware of. Don’t be surprised if you even begin to look at less than ideal circumstances as a gift or opportunity to be thankful. Simply put, the more you grow your gratitude, the more you’ll improve your attitude!
Matthew Lapp, MS, DC is the owner of Salus Chiropractic Studio in Thorndale. For more information, visit him on the web at http://www.thorndalechiropractor.com/.
