Good nutrition, regular exercise, sufficient sleep, and relaxation are the pillars of a healthy life. As the body and mind are closely connected, these pillars can promote both physical and mental well-being. However, it is helpful to invest extra effort in your mental health, and one way to do so is by actively practicing gratitude.
Numerous studies have shown that gratitude can improve the mental health of individuals facing stressful events. Practicing gratitude can have many benefits: it can help reduce stress, increase resilience, strengthen relationships, improve sleep, and promote overall well-being. Additionally, grateful individuals are often much less prone to depression.
What is Gratitude?
Gratitude is an emotional state in which someone experiences a deep sense of appreciation and recognition for something or someone in their life. Gratitude can be directed towards various aspects such as relationships, health, achievements, material possessions, opportunities, nature, and much more. It involves noticing and acknowledging the good things, the positive aspects of life, even during challenging times. Gratitude is consciously and actively appreciating what you have and cherishing positive feelings towards life and the people around you. Tip: Be grateful not only for the things you have, but also for the things you can do and be! Seek gratitude not only externally but also within yourself. It's also beneficial for your self-esteem!
Gratitude Exercises
Our brains often focus on what we still lack in our lives or what we have not yet achieved. It is always geared towards the future or the past, but gratitude brings you back to the present. You shift the focus from what is missing to what is already good. By practicing gratitude exercises, you can learn to amplify positive emotions, leading to a happier state of being. Gratitude can be practiced in various ways:
1. Gratitude Journal
There are various gratitude journals available, or you can simply use a notebook or even set up a note on your phone. Writing is preferred for this exercise. Take a moment each day to write down what you are grateful for at that moment. Whether you do this concisely and point-form or write pages full of gratitude, it's up to you. You can do this when you wake up to start your day on a positive note or before bed to relax and unwind.
2. Sharing Gratitude
Share your gratitude with others. For example, you can exchange a daily list of things you are grateful for with someone via WhatsApp. Or make an agreement with your partner to share three things that made your day great each evening. This way, you have some accountability, and you get to hear things you may not have thought of yourself, which can inspire you and expand your own gratitude.
3. Expressing Gratitude to Others
In addition to sharing, it's also beneficial to express gratitude to others. Express your appreciation to your colleague, acknowledge the beautiful qualities of your loved one, or thank your friend for their support and friendship. It is the simplest way to make someone's day, bring a beautiful smile to their face, and it will make you happy too!
4. Gratitude Meditation
Sit in a quiet place with your eyes closed. First, focus on your breath, then place your hands on your heart, and internally go through and appreciate all the good things in your life. Prefer a guided meditation? There are numerous gratitude meditations available online.
You will notice that the more you practice gratitude, the more natural it becomes. Your brain will start to seek out the beautiful things in life, leading to a positive mindset and a sense of contentment.