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The role of gratitude in breast cancer: Its relationships with post-traumatic growth, psychological well-being and distress. The Journal of Alternative and Complementary Medicine 21(4). The effects of two novel gratitude and mindfulness interventions on well-being. Gratitude and depressive symptoms: The role of positive reframing and positive emotion. Lambert, N.M., Fincham, F.D., Stillman, T.F. Boost your health with a dose of gratitude. Journal of Personality and Social Psychology 103(2), 257-274. To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. Gordon, A.M., Impett, E.A., Kogan, A., Oveis, C., Keltner, D. Journal of Clinical Psychology 69(8), 846-855.įox, G.R., Kaplan, J., Damasio, H., Damasio, A. Gratitude as a psychotherapeutic intervention. Journal of Personality and Social Psychology 84(2), 377-389.Įmmons, R.A., Stern, R. Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life.

How gratitude can help you through hard times. Recalling a colleague who has a debilitating physical condition, for example, will inspire gratitude for your own healthy body, which you may have taken for granted otherwise.Įmmons, R. If you struggle to come up with something to feel grateful for, put yourself in the shoes of someone who is experiencing misfortunes greater than your own. Empathy for others can trigger a sense of gratitude, and people who have an outward focus tend to experience stronger benefits. Robert Emmons says people are more likely to feel grateful when they put their focus on others, rather than getting caught up in their own inner narratives about how things should have gone. When things feel hard, ask yourself: What’s good here? Being sick draws the compassion of friends. Even the most difficult life challenges come with some benefit-you just have to look to find them. Later, when you’re trying to inspire gratitude, you can remember this moment and experience the benefits all over again. Notice exactly how you feel, including the sensations in your body and the thoughts you’re having. If you notice you’re feeling happy, stop what you’re doing and pay attention for a few minutes. Find yourself tethered to your cell phone or the internet for hours each day? Harness the power of this technology to send out some good vibes, such as a text or Facebook comment, to tell your friends why you appreciate them.

Use technology to send three gratitude messages a week.

Gratitude doesn’t always need to be focused on what other people have done for you! Make sure you give yourself a thank-you for the healthy habits you’ve cultivated in your own life, such as eating plenty of veggies or giving yourself enough time for rest each night.

It could be your good health, clean air, or even the recent switch to a cheaper cell-phone bill-these details will help you relax and avoid saying something you’ll later regret. So when you’re about to lash out at someone, take a moment to do a quick inventory of five things you’re thankful for in the moment. One of the quickest ways to dispel the energy of a stormy mood is to focus your attention on what’s good.

Cool a hot temper with a quick gratitude inventory.

Couples who express gratitude toward one another set up a powerful feedback loop of intimacy and trust, where both partners feel as if their needs are being met. If you’re having a particularly rough day, you can look back through the pages of accumulated blessings in your life. Jot down the small things from your day that mattered to you, like the few minutes of quiet time you had on your drive to work, or the fact that this afternoon’s rain storm didn’t flood your basement.

This can be a fun activity to do with your kids when you tuck them in, or around the dinner table with family, but it’s also extremely powerful to express gratitude aloud when you’re alone.

Every day, say aloud three good things that happened.

Ready to begin? Here are ten ways to become a more thankful person.