Practice Gratitude

by Lisa M. Eaton, MSW, LCSW

What is gratitude? Is it a feeling, a personality trait, a virtue, an attitude or an action? I believe it is all the above. The definition from the Oxford dictionary states that “gratitude is the quality of being thankful; readiness to show appreciation for and to return kindness.” Robert Emmons, PhD, who has done extensive research on gratitude and joy describes gratitude as having two parts: affirmation of goodness and recognition that the sources of goodness are outside of ourselves. Basically, recognizing what we are thankful for but also to whom we are thankful.

Have you ever met someone who has a joyful and positive attitude, no matter what stressors they may feel or hardships they endure? Recent research shows that this positive and joyful attitude occurs mostly in people who practice gratitude regularly. Fr. Richard Rohr, a Franciscan priest and founder of The Center for Action and Contemplation, shared, “It is not joy that makes us grateful, but gratitude that makes us joyful.” When we express, receive, or witness gratitude, our brain releases dopamine and serotonin. This immediately enhances feelings of happiness, calm, focus, motivation, and contentment.

Recent research has shown these benefits of practicing gratitude consistently:

• Improves physical health
• Enhances psychological health
• Increases empathy and reduces aggression
• Improves sleep quality
• Boosts self-esteem

So, how do we practice gratitude daily? Here are some ideas:

1. Write down what you are grateful for. It could be small things like a good cup of coffee or big things like the health of my children. Some find it helpful to make journaling about gratitude a part of their daily or weekly routine.
2. Take notice of things around you: the air you breathe, the sunshine on your face, the wind blowing through the trees, the laugh of your loved ones, the smile of a stranger, the thoughtfulness of a coworker.
3. Write a gratitude letter to someone.
4. Start a new habit around the dinner table where everyone shares 1 or 2 things they are grateful for.
5. Show gratitude to strangers: a smile in the grocery store, a wave when another driver lets you into traffic, a “good morning” to the worker at the gas station.
6. Spend time quietly meditating on blessings in your life

There are so many more ways to practice gratitude, but the key is to take the time to focus on gratefulness. Maybe this month of November with Thanksgiving coming up is a good time to start practicing gratitude. Give it a try. It will enhance your life as well as those around you.

​Thanks for taking the time to read this blog and have a wonderful Thanksgiving.