Gratitude, maybe you have a regular practice or maybe you roll your eyes and think gratitude, whatever, I’ve heard about this before. Keep reading there are amazing benefits to being grateful. I also will provide different ways to practice and deepen gratitude.
A great book on gratitude is Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity – Robert A. Emmons. I study and follow Robert A. Emmons, PhD @ University of California, Davis where he is a professor of psychology and known as the world’s leading expert of gratitude. He is the founding editor-in-chief of the Journal of Positive Psychology. If you’re into the science behind gratitude, check out the Greater Good site @ Berkley.
When researching and learning more I was astounded at how beneficial a regular gratitude practice can be. I’d read the article but there’s a lot of science and amazing benefits of grateful people. These are benefits for us all.
Gratitude Benefits from page 10 of Gratitude Works:
- Reduces Stress
- Improved cognitive performance
- Reduced burnout
- Releases dopamine = happiness
- Strengthens teams
- Builds loyalty
- Improves overall productivity
- Reduces aggression
- Enhances self-esteem
- Increases resilience
- Improves sleep
- Increased empathy
- Increased social connection
- Improve overall well-being
Do you want any of these benefits? I know I do. Even better these are science-based benefits of a regular gratitude practice. More about that in a bit.
Gratitude is defined as the following:
- The quality or feeling of being grateful or thankful ~Dictionary.com
- Gratitude refers to the emotion of feeling grateful, or a “felt sense of wonder, thankfulness, and appreciation for life” ~Emmons & Shelton, 2002, p. 360
2 Parts of Gratitude According to Robert A. Emmons. Ph.D.
1.Affirming goodness – Self/Internal
- Notice the good around you and gifts we receive
- Source of goodness outside of self
- Other people, nature, higher power
Ideas to start or enhance a gratitude practice
1. Set a timer to think about what you’re grateful for
· I started this practice after Kris was killed at the urging of my counselor.
I wasn’t grateful and the moment was often pretty snarky. “Great I’m alive.”
2. Use a daily calendar to write your gratitude’s
· My current practice is using a pretty and/or motivating page a day calendar and record them daily.
. You end up with a nice set of gratitude to savor at the end of the year.
3. Gratitude Jar
· Same concept as writing them down. Review your jar monthly or yearly.
4. Gratitude Box
· Write down what you are grateful for about someone.
. Then give them the box as a gift. What a neat gift of love and appreciation.
5. Gratitude Journal
· Use your journaling practice as a place to record your gratitude.
6. Gratitude Letter
· Write a letter to someone who you are thankful for and send it. Email counts!
. Extra bonus of you deliver it in person.
7. Gratitude Journey
· Meander and contemplate what you’re grateful for as you meander.
. Add mindfulness by noticing the things around you.
Think for a moment how might you grow a gratitude practice? Which of the following resonates?
Here’s to growing your gratitude and reaping the many benefits. May you become more resilient and positive as a result. Want to learn more or discuss? I’d love to chat and connect. If you have a great gratitude practice I’d love to hear about it and how it works for you.
If you or someone you know would like support in life or business with gratitude or resiliency, please reach out and contact me. I provide a safe place to explore your life and business. I love when my clients share their wins and seeing them embrace their lives while living boldly!
Teresa – Grateful for YOU! My supporters, clients, friends, family, and readers!
Teresa Q. Bitner, M.Ed., PMP, PCC - Resiliency, Change and Loss Coach
Partnering with those who have been knocked down my life and want to build resiliency and move forward and live a bold life.
• Soul Love: How A Dog Taught Me to Breathe Again
• The First Days Widow Journey
• Explorations into the Being and Doing of Coaching: A collection of voices, insights and wisdom from Austin area coaches
All podcast interviews will be linked to my events page.
Here's my latest with Michelle Seidling, PhD, INHC, DTM holistic health Coach, speaker and podcasterrom the Military Transition Wellness where we had a conversation on how to build resilience, about life, change, resiliency, grief, loss on the program.
Military Transition Wellness podcast is a health and wellness podcast dedicated exclusively to those transitioning from military service. Many military transition services focus on job search and recruitment. While career is certainly important, there is much more to transitioning from military service than just finding a job. You can learn more here: https://mailchi.mp/foodexperienceunplugged/military-transition-wellness-podcast
Thank you Michelle for the opportunity!
PS If you are a veteran in need search of FREE coaching check out Stand Beside Them - where I'm on the bench for pro bono coaching.