Learn To Be More Grateful

For years, researchers have been publishing studies about the effectiveness of an intervention that produces positive outcomes in nearly every arena of health and wellbeing. They have discovered that it boosts your immune system, lowers blood pressure, makes you feel more optimistic, decreases depression, improves your love life, and helps you cope with even the most life-threatening crisis.

Plus, it’s available to everyone, with no physical effort, and it’s totally free.

This magic therapy is gratitude, and you can start collecting its benefits today.

One of the simplest ways to be happier is to be more grateful. Gratitude has been linked with increased happiness, decreased anxiety and depression, and improved sleep.

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Here are four ways to be more grateful:

1. Keep a gratitude journal

Each day, write down five things you are grateful for. This could be something as simple as the sun shining or your dog being by your side.

2. Say thank you more often

Thank your partner for making dinner, thank your colleague for helping with a project, thank the cashier for the change she gave you. Thanking people makes them feel appreciated and loved, and it can brighten up their day too.

3. Acknowledge your failings

Everybody makes mistakes, but some people are better at recognizing them than others. Making a habit of acknowledging when you have erred can improve relationships and help you learn from your errors instead of repeating them.

4. Find the good in things that happened to you

Instead of dwelling on the negative events in your life, try to find the silver lining. For example, if you got laid off from your job, instead of thinking “I’m unemployed and my life is ruined!” try to think “Now I have more time to spend with my family.”

Feeling thankful can improve your health in both direct and indirect ways. Some research shows that the experience of gratitude can induce a sense of calm relaxation, improve the immune system, and decrease blood pressure.

But grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. In addition, the optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. and peace that can improve sleep quality and lower blood pressure.

Indirect effects of gratitude may come about as a result of the placebo effect. When people are told they are taking a pill that will make them happier, they often do experience increased levels of happiness, even if the pill is simply a sugar pill (a placebo). This is because our minds can create healing and optimistic effects on our bodies.

Gratitude comes more naturally to some folks than others, but researchers have discovered that practicing this form of mindfulness can produce concrete benefits. Start a gratitude journal, write thank you notes to your loved ones, and find the silver lining in life’s challenges for an instant boost of well-being. You may be surprised at how good it feels to be more grateful.

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. 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.

Remember that gratitude is a key ingredient to happiness, so start practicing it today!

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