We are often told to “stop feeling sorry for ourselves”. While it can be difficult to avoid self-pity altogether, mentally strong people choose to trade self-pity for gratitude in life.
Whether you choose to write a few sentences in a gratitude journal or simply take a moment to silently acknowledge everything you have, having gratitude can change your life.
Gratitude is arguably one of the most overlooked tools we all just have access to every day. Building and nurturing gratitude into your life doesn't cost money and certainly doesn't take much time, but the benefits are enormous.
Research shows that gratitude can have these seven benefits:
Gratitude opens the door to more relationships
Saying "thank you" isn't just a sign of good manners, but showing appreciation can win you new friends, a 2014 study found.
The study found that thanking a new acquaintance makes them more likely to form a lasting relationship with you. So whether you're thanking a stranger for holding the door open or sending a thank-you note to that coworker who helped you tremendously with a project, acknowledging someone else's contributions can definitely open up new opportunities in your life.
Gratitude improves physical health
Grateful people experience fewer aches and pains and report feeling healthier than other people, according to a study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and go to regular checkups more often, which will likely contribute to a longer lifespan for them.
Grateful people sleep better
Writing in a gratitude journal improves sleep, according to a study. Spend just 15 minutes writing down a few grateful feelings before you go to bed, and you'll probably feel a lot better, deeper, and longer. to sleep.
Gratitude improves mental health
Gratitude reduces a large amount of toxic emotions, from jealousy and resentment to frustration and regret. Robert Emmons, a leading researcher in the field of gratitude, has conducted multiple studies examining the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
Gratitude increases empathy and decreases aggression
Grateful people are more likely to behave socially, even when others behave less kindly, research shows. Study participants who scored higher on gratitude scales were less likely to retaliate against others, even if they received significant negative feedback. They experienced increased sensitivity and empathy for other people and a decreased desire to seek revenge.
Gratitude improves self-esteem
A study published in the Journal of Applied Sport Psychology, showed that gratitude increased athletes' self-esteem, a vital component for optimal performance. Other studies have shown that gratitude reduces social comparisons.
Rather than getting angry at people who have more money or better jobs—an important factor in lowered self-esteem—grateful people can appreciate the achievements of others much more.
Gratitude makes you mentally stronger and allows you to deal with problems calmer
For years, research has shown that gratitude not only reduces stress, but it can also play an important role in overcoming trauma. One study found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder. Another study found that gratitude was a major contributor to resilience after the September 11 terrorist attacks in the United States. Awareness of everything to be thankful for – even in the worst of times – promotes resilience in people.
Being grateful doesn't mean ignoring your problems, but helps you move to a positive and calmer perspective to deal with them productively. Our internal conversation is a key factor in determining how easily we fall into a depressed, angry or unhappy mood. If you notice a lot of thoughts like 'I won't be able to, why would I even try' or 'why is he acting so selfishly' in response to various events, this could be an indication of negative self-talk that has been implicitly reinforced over the years. to.
A gratitude journal helps you gradually reformulate your inner self-talk to adopt a more positive tone by focusing on things that went well, thereby helping you see problems more objectively and deal with them in a better way. The Stoic Philosopher Marcus Aurelius was a huge fan of it too.
Finally about gratitude
We all have the ability and opportunity to cultivate gratitude. Instead of complaining about the things you think you deserve, take a moment to focus on everything you already have in your life. Developing an “attitude of gratitude” is one of the simplest ways to vastly improve your life satisfaction.
You will be grateful if you made this change in your life and it will help you sleep a lot better too!
Sources including Forbes (link), Harvard Health (link), Lifehack (link), PsychologyToday (link)
