Practicing gratitude

Reflective pause:

How often do I consciously take time to reflect on and express gratitude for the positive aspects of my life?  How could this practice impact my overall well-being and relationships?

Evidence suggests that keeping a gratitude journal (where people write down the positive things in their lives) or reflecting on things to be thankful for before bedtime has many benefits. Some templates, ideas and apps to help you keep a gratitude journal can be found here. Moreover, gratitude extends beyond the individual level and is also beneficial to others; team cultures that are built on a foundation of gratitude are not only more satisfying to work in, but more efficient and creative (Fehr et al., 2017; Waters, 2012).  It is important to note, however, that practicing gratitude does not mean ignoring challenges or difficulties. It involves acknowledging that even amidst adversity, there are still reasons to be grateful.  

Ways to show your gratitude to yourself and others ;Here are some ideas that can encourage gratitude to develop. 

Practicing self-gratitude

1. Take a gratitude walk. Spend time outdoors, appreciate the seasons and what nature has to offer. Reconnecting with simple beauty can be grounding and remind us of the constancy of nature and how it continues even if things in our lives are currently complex and shifting.

2. Keep a gratitude journal. Jotting down three things down each day that you are grateful for serves as a reminder of the simple things in life that help you keep going. 

3. Morning reflection: Start your day by reflecting on things you are grateful for. This sets a positive tone for the day ahead and helps you focus on the good in your life.

4. Gratitude jar: Write down moments of gratitude on slips of paper during the day and put them in a jar. At the end of the week or month, read through the notes to remind yourself of the good things in your life. 

5. Gratitude board: Create a visual gratitude board or collage with photos, quotes, or mementos that represent things you are grateful for. Display it in a prominent place as a daily reminder of your blessings. 

Practicing gratitude towards others

1. Express thanks. Take the time to express gratitude to those around you. Sending a simple ‘thank you’ note to a colleague or simply saying ‘thank you’ can demonstrate genuine regard and boost their feelings of self-worth and self-efficacy. Always make sure you are clear what you are saying thank you for.

2. Listen attentively: Show gratitude by being present and actively listening to others. Give them your full attention, validate their feelings, and offer empathy and understanding.

3. Offer support: Show gratitude by offering support to someone who may be going through a challenging time. Whether it is offering a listening ear, providing practical assistance, or offering words of encouragement, being there for someone is a powerful way to express gratitude.

4. Celebrate achievements: acknowledge and celebrate the achievements and milestones of others. Whether it is a work accomplishment, personal success, or special occasion, taking the time to recognise someone’s achievements shows that you value and appreciate them. If appropriate, publicly acknowledge someone’s contributions or achievements in front of others. 

5. Random acts of kindness: Practice gratitude by paying it forward. Perform random acts of kindness for others, such as volunteering, helping a neighbour, or buying coffee for a stranger.