4 Daily Gratitude Exercises to Reduce Stress and Increase Happiness

It’s easy to feel grateful when things are going your way, or when holidays like Thanksgiving dictate it. Just as it shouldn’t be limited to occasions, gratitude shouldn’t be limited to the most optimal situations or specific days.

With just a little effort, you can find reasons to be grateful every day. Practicing gratitude on a regular basis provides many health and wellness benefits and enhances well-being throughout the year.

Stress is arguably one of the biggest obstacles to long-term well-being. Thankfully (pun intended), one of the greatest benefits of gratitude is its ability to relieve stress. Numerous studies during the pandemic have shown that practicing gratitude has the ability to reduce stress and improve mood, even in the face of significant psychological stressors.

Practicing gratitude can also reduce depression and boost self-esteem. This mood and confidence booster is especially useful for young adults who suffer from stress, anxiety and depressive symptoms associated with social media use.

A study of over 1,000 high school students found that practicing gratitude every day increases life satisfaction and motivation. Another study linked gratitude to a lower risk of suicide among college students.

Science shows that gratitude is an important and powerful skill for anyone of any age. Like any skill worth mastering, it takes practice. Want to be less stressed and happier? Try one or more of the following four simple daily gratitude practices listed below.

Fill out a gratitude photo album on your smartphone

Create a gratitude album in your phone’s photo app and add at least one photo of something you are grateful for once a day. No special photography skills required. The photo doesn’t even have to be a real photo. Add meaningful text message screenshots, calendar events, and more. You can get creative, but keep it simple so you don’t feel pressured. Creating an album should be a fun exercise.

As you start filling up your albums with photos, consider replacing the time you spend scrolling through social media with the time you spend scrolling through the photos in your appreciation album. Instead of comparing your life to others online, spend a few minutes each day appreciating all the good things in your own life. You don’t need research to find out!

Take a deep breath to restore your patience with gratitude

In a culture of instant gratification, it can be difficult to slow down, be patient, and find presence. Your breath is always in the present moment. So when you actually stop and focus on your breath, you can find presence. It is recommended that you take a deep breath and rest for 90 seconds several times a day.

Research shows that being grateful can help reduce impatience. Given that breath is literally the life-sustaining force, it’s easy to appreciate the ability to breathe. While you’re taking a deep breath, while you’re holding your breath, focus on how grateful you are for being able to breathe in. Combining breath concentration with a state of gratitude develops patience and creates stillness and presence.

Share your gratitude with others

Tell someone every day that you are grateful for their help, their presence, or any good thing that comes to mind. You can make an even greater impact by writing a letter, texting, calling, or meeting in person.By sharing gratitude with someone, you make each other happier. In romantic relationships, the benefits are even greater, with research showing that partners are more sensitive to each other’s needs and express greater satisfaction in the relationship after a thank-you note from their significant other has ended.

Additionally, results showed that expressing gratitude continued to have a positive impact on relationships six to nine months later.

End the day with gratitude for a good night’s sleep

At the end of each day, think of three things you are grateful for. write them down. You can use a journal or note app on your phone, or keep it in a prominent place the next morning. Our master bathroom has a chalkboard where my husband and I write three things each night as we get ready for bed.It has the added benefit of sharing our gratitude list so we can go to bed grateful . Even better, research has found a possible link between gratitude and improved sleep.Your nightly list doesn’t have to include monumental accomplishments or expensive things. In fact, you should try not to focus too much on getting things. Your list can include things like your health, time with friends and family, a good dinner, and a nice walk. When it comes to gratitude, small things really do make a big difference.

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