How to Leverage the Healing Power of Gratitude
The nine most effective ways to apply a gratitude mindset in everyday life.
Wondering how I could leverage the healing power of gratitude and instill it in my mind once and for all, the idea came to me to write it all down and create a basis for further action.
The imaginary mechanism consists of four main elements:
- If I write this for myself and for you, the possibility of starting the process of installing this device in my neural connections grows.
- The next stage is practice in everyday activities.
- By applying this practice, I’d be able to help others more.
- The people I help would further spread this idea, so the circle of happiness would expand.
Enough to start with.
Basics on the topic
Gratitude, grace, graciousness, gratefulness, thanksgiving… Many terms stand for one form of behavior that has a prominent place in positive psychology.
However, the virtue established in ancient times has never fully come to life. If we look around, there are only a few people who own it.
Why is gratitude still elusive?
In our fierce materialistic world, we are constantly focused on what we don’t have, which makes us tremendously unhappy.
And while we want what others have (or think they have), while they want what we have (or think we have), life is inevitably passing us by.
Furthermore: Misery is more contagious than happiness. Nadir Khan’s bold claim has a foothold in everyday life.
Like many other atavisms, this trait has its roots in human evolution.
“…it comes down from our evolutionary past when such awareness of other people’s emotions (fear, pain, and hate) was linked directly to survival. Successfully deciphering other’s fear, pain and disgust meant the difference between survival or otherwise in those times. Fortunately, we don’t have to worry about dangerous predators today, yet these natural instincts help us navigate perilous situations, conflicts, or even social interactions nowadays.”
But, don’t worry. It’s only one side of the story.
What does science say about gratitude?
There is a respectable amount of research that has been done on the phenomenon of gratitude and its implications.
At the moment, I’d like to draw some quick conclusions from this excellent article:
1. One study proved that those who wrote regularly about gratitude were more optimistic and felt better most of the time, thus improving their quality of life.
2. In the windy field of love and relationships, one study showed that persons who expressed gratitude toward their partner improved both their positivity toward their loved ones and their willingness and openness to talk to their partner about their relationship, thus improving its quality.
3. In the workplace, one study found that managers who express gratitude to their employees for their efforts can significantly contribute to both the company’s success and their employees’ increased satisfaction and motivation.
4. Those who were assigned to write and personally deliver a letter of gratitude to those who had never been properly thanked for their kindness immediately experienced a huge increase in happiness levels. This approach was more efficient than any other, with long-lasting benefits.
What is so healing about gratitude?
When we ask ourselves the question, “What can I be grateful for today?” we immediately stimulate the brain to start searching for positive experiences.
Any positive change in ways of thinking can trigger the secretion of hormones responsible for feeling better, which contributes to a healthier mental state.
When we point out to another person that we have noticed his or her good intentions with a simple and genuine “thank you”, we actually fill both ourselves and them with the happiness hormone. Thus, we build mutual trust faster, which will make future encounters positive as well.
And if we ask ourselves the above question (What can I be thankful for today?) before bedtime, we will automatically get a dose of happy hormones that reduce the anxiety tiers, which is one of the main culprits of insomnia.
As a result, lower stress levels, a good mood, a state of happiness, and a constantly full battery of positive energy lead to higher levels of self-confidence and a positive effect on immunity.
Applying the knowledge and leverage of gratitude
I listed below some of the most practical tips, which are also the most often recommended. The full list is much longer (expectedly), as there are endless possibilities for applying ideas that emerge almost every time we sail these waters.
1. Keeping a gratitude journal
Establishing a daily practice of writing down everything we are grateful for can infuse us with a relieving sense of gratitude (by thought and written word). It can also come in handy on those days when we feel like we have nothing to be thankful for.
The benefits of this kind of journaling are endless. Useful tips reside here and here.
2. Embedding the mindset of “I have and I can” instead of “I don’t have and I can’t”
We often focus on what we lack and thus remain stuck in the “I don’t have and I can’t” mindset. Therefore, it’s important to take several deep breaths and remember for a moment everything we have and move to the area of “I have and I can”.
3. Saying “thank you” and sharing gratitude with others
Loudly, clearly, and simply, tell someone what you’re grateful for and why. Express gratitude with your whole body and voice so that the words “thank you” will truly fill you and the other person with happiness.
4. Writing a thank-you letter or note
This helps everyone: both the one who writes and the one for whom it’s intended.
There are always reasons for gratitude. We just have to find them, write honestly, and send our notes at least once a month.
If we actually did this, we’d make more people happy, and the world would change before our eyes.
5. Noticing the people around us
If we focus on the people around us, we will notice a much deeper dimension that eludes us in our daily rush. By looking at people only as a means to achieve goals, we lose humanity without which we will not be able to see anything else.
6. Occasional use of the contrast effect
If we occasionally think of some previous bad moments, it can help us compare good and bad states and draw useful conclusions: what we have achieved and what we should be grateful for. In that light, many things become clearer.
7. Use of sensory reminders
Stop for a moment and notice the smells and sounds, look around, and gaze up at the sky. The best visual reminders are other people because we sympathize with them the most. And remember, this is the only place in the (multi)universe where we can live happily.
This whole life is a gift.
8. Sharing experiences with others
Being thankful and applying all the above certainly implies sharing experiences and positive energy. For those who love to write, writing and sharing experiences could effectively improve gratitude.
9. Not forgetting to thank yourself
For all the good attempts and results you have made, no matter how insignificant they may seem to you, write one thank-you letter or note to yourself.
A few more words…
Any person who genuinely thanked me, praised me, or “just” saw good traits in me and told me has made me happy and more productive.
Unlike those who left scars that only hurt without face and personality, the acts of these “healing people” improved my life and made me a better person. Their clear faces I will always remember.
…And action
To sum up, what I have chosen to apply at this point is the following:
- Thanksgiving journal — one day it will be a beautiful collection of stories and reflections.
- Writing letters of thanks to people who have helped me in any way, and to whom I’m grateful.
- Filling in the list of names of people who helped me and who mean a lot to me. Honestly, I forget them often. They deserve much more.
- Thinking every day about the people who helped me and made my day.
And, of course, for every gesture of small (or big) help, for sharing useful information and support and encouragement from friends, relatives, and acquaintances, for the help of my benevolent data sources for this article, including you who have taken your precious time to read this post, I say clearly and loudly:
THANK YOU!
