Time to give thanks
Want to feel happier and healthier? It’s easy - simply hike up your gratitude factor, says
Practising gratitude whether that’s being thankful for things you have, or expressing thanks to people who’ve made a positive impact on your life – has been shown in psychological studies to make you happier, plus less depressed and anxious.
And now research indicates it can boost your physical health too.
A study in the International Journal of Psychophysiology has shown that practising gratitude can lower blood pressure. And another, published in Biological Psychology, found it could even reduce the risk of having a heart attack.
But why does something as simple as being grateful bring so many benefits?
“When you focus on feeling grateful, it’s difficult to feel angry, sad or anxious at the same time,” says Kate Oliver, chartered coaching psychologist and co-author of Rise and Shine: How To Transform Your Life, Morning By Morning (Piatkus).
“Feeling grateful can shift us out of a fight or flight mindset and tap into the parasympathetic nervous system, also known as ‘rest and digest,’ a state of relaxation, acceptance and contentment, where dopamine, the pleasure chemical is released and we feel that what we have is enough.”
We all have a gratitude muscle, says Kate, and it’s time to flex it.
“The more we practise gratitude, the more easily we slip into a state where we savour and notice the good things, rather than the bad,” she adds. Here’s how it’s done.
Set a small gratitude goal
“If you want to build a habit, you have to do something regularly,” says Kate.
“So, if you’re not used to expressing gratitude, start small.
“Perhaps set a goal to say thank you to at least one person daily. It can be the postman, a work colleague for including you in a meeting, your pet for b eing adorable, or a driver that lets your car into a queue of traffic.”
Give up something you love
A study published in the journal Social Psychological and Personality Science found that giving up something pleasurable for a short while made people more appreciative and grateful for it.
How so? Temporary abstention combats what’s called “hedonic adaptation” where we get so used to something we enjoy, that the positive effects wear off.
Try giving up a favourite thing – like chocolate or TV – for a week. At the end of the week, indulge again and really pay attention to your positive feelings.
Keep a gratitude journal
It can help you notice everyday things you might otherwise take for granted, says Kate. “Every day, write down five things you’re grateful for. Be as specific as possible and really tune into the feeling,” she says.
“For example, ‘I’m really grateful for waking up in my warm, comfy bed and listening to the sound of birdsong,’ or, ‘I’m so glad I’m meeting a friend for coffee today and can’t wait to hear her news.’”
See through new eyes
In her book, The How of Happiness (Penguin), University of California Professor Sonja Lyubomirsky says introducing a visitor to the everyday things, places and people you love helps you see them anew through someone else’s eyes. It can make you more grateful for what you have.
So show off your favourite countryside dog-walk, your garden roses or a local museum to a pal and get fresh appreciation.
Write a thank you note
“Write to someone to thank them for something they’ve done, or tell them what you appreciate about them and how grateful you are that they’re in your life,” says Kate. “Write freely, as if they’ll never see the letter.
You can choose afterwards if you want to send it to the recipient or keep it to yourself.”
Practise mental subtraction
In a study published in the Journal of Personality and Social Psychology, participants were asked to either think about what their lives would have been like had a positive event never happened (mental subtraction) or to simply think about a positive event.
Results showed that those asked to imagine that the event had never happened felt happier and more grateful that it had.
‘‘ Introducing a visitor to your everyday places gives you a new appreciation