A few quick questions for you: Which people, things, or moments in your life do you feel grateful for right now? When was the last time you felt grateful? Do you find this question difficult, or can you think of a few things right away?
What is gratitude all about? Monks spend several hours a day being grateful as part of their meditation practice. In our society, Christmas is a time for reflection and gratitude. Some people feel gratitude for the first time after overcoming a serious illness. Others feel it when they hold their own baby in their arms for the first time. Most people feel gratitude in a few select moments. But why don't we feel this positive emotion more often? For example, every week? Or even every day?
Study proves: Gratitude leads to more optimism and zest for life
In 2003, American psychologist Robert A. Emmons was one of the first scientists to investigate the effects of gratitude on human well-being. In a study, the psychologist divided 192 test subjects into three groups. The first group was asked to write down what they were grateful for in their lives in a journal every day for ten weeks. The second group noted down all the things that had gone wrong during the weeks. A third group reflected on their own experiences in a neutral way. After ten weeks, Emmons compared the results. He came to some exciting conclusions.
Participants in the first group, who had kept a gratitude journal continuously, showed significantly more optimism in psychological surveys than participants in the other two groups. They described their own well-being as vital. They felt more joy in life. Physical symptoms such as stomachaches, headaches, dizziness, and muscle tension had decreased. They went to the doctor less often and slept longer and better. Their fitness also improved, and they exercised measurably more than the comparison groups.
Not every day is good—but there is something good every day.
People who are grateful enjoy positive experiences more and experience fewer negative feelings such as anger, jealousy, or guilt. Their self-esteem increases and they find it easier to cope with stress. People who are grateful are more helpful. This in turn strengthens social relationships—even if they don't express their gratitude, but simply think about it quietly.
We have so many things to be thankful for: that we can breathe. That we can stand up. That we don't have back pain. For warm water, for an apple. For not having toothache. For our home. For our family. For the weather. And when the weather is bad: for the roof over our heads. For the salary that is paid into our account every month. For a smile from our beloved child. There are a whole host of things that work for us every day. It may be that some things are not so pleasant at the moment. But so many thousands of things are working perfectly in our bodies and around us right now! We must not take these snapshots for granted. Just because they are always there. Because one thing in life is certain: that things usually do not stay the way they are.
The following reflective questions can give you some ideas on how to gain more clarity about the things you are grateful for.
- What am I thankful/happy/proud of?
- Who loves me? Who do I love? What can I enjoy? What feelings do these thoughts trigger?
- Which people in my life am I grateful to have?
- What contribution have I made today?
- Where and how did I serve today?
- What exactly did I learn today?
- How has today improved my quality of life?
- How can I view this day as an investment in my future?
Three ideas for gratitude exercises in everyday life
There are various options for incorporating gratitude exercises into your daily routine.
- Gratitude while waitingYou can be grateful in all situations where you are waiting. Think of it as a kind of exercise. For example, in the car during a traffic jam, at a red light, or while waiting for the train. Simply use the questions described above as a guide.
- Routine before going to sleepAnother option is to establish a fixed routine just before going to sleep or after waking up. Do you know the feeling when countless thoughts from a stressful day race through your mind just before you fall asleep? Or tasks or projects that await you the next day and prevent you from falling asleep? As soon as you focus on the things you are grateful for in such moments, your mind calms down more quickly and finds peace.
- Create a listWrite down at least 20 things you are grateful for right now. When you are feeling down, open this page and read your thoughts. This will help you focus on gratitude. You will realize how many positive things life has in store for you, even now. You can also create a list like this and simply read it every day.
And now, once again, the opening question: What in your life are you truly grateful for?
We hope you enjoy consciously recognizing the things you can be grateful for.
Sincerely,
Your team at the Grundl Leadership Institute
Image source: JOHN TOWNER on Unsplash
