We are all brought up being told that happiness is a given. But the truth is, it’s not. Happiness takes work, especially when times are tough. Trust me, I know. Having recently emerged from 11 months of chemotherapy, surgery and radiation (three things that can fell even the most peppy of people), I have managed to keep a smile on my face. I know that my ability to remain happy despite some somewhat gruesome circumstances is due, in large part, to my daily practice of gratitude. It turns out that taking just a few minutes every day to appreciate what you have can literally change your life.
Gratitude is Good for Your Brain
For starters, gratitude is good for your brain. A 2009 study by the National Institutes of Health (NIH) showed that feelings of gratitude cause our brain to release dopamine. This is the chemical that makes us feel good. It’s why a lot of people do drugs. They’re chasing this natural high that we can actually achieve for free, without poisoning our livers, by simply being aware of and appreciating the good things in life. So, you want to know how to practice gratitude? My secret as well as one of the easiest ways to do this is with a gratitude journal.
Gratitude Journal
I take 5 minutes every morning to write down 3 things for which I am grateful. I use one of those black & white school composition books. You could use your phone, but there is something about physically writing out the words that is truly powerful. A gratitude journal sets my intention for the day to be one of appreciation and thanks. How does this lead to happiness? Well, first, it takes me out of myself and my ego — always a good thing according to every meditation teacher and spiritual guru on the planet. Second, it places my focus onto what is working in my life as opposed to what is not.
The key with a gratitude journal is to be as specific as possible without overthinking things. For example, if you are grateful for your best friend, why? Is she a good listener, compassionate, funny? Sometimes, coming up with three things is easy and other times, it’s a stretch. I have been known to express my thanks for green tea on more than one occasion. So, don’t expect every entry to be Shakespeare. The key here is to just be consistent and make a daily practice out of it.
Practicing Gratitude = Self Care
Besides making you happier, a daily practice of gratitude is also one of the best forms of self care. It has been shown in studies to:
- decrease pain
- improve sleep
- help you manage stress
- reduce both anxiety and depression
It’s kind of like doing hot yoga, meditation, and a spiritual retreat without having to actually sweat or get into your car. Although, it turns out that feeling more grateful may make it easier to stick to good habits like going to the gym. Part of the reason for this is that gratitude affects the part of our brain that controls bodily functions such as appetite and metabolism. Furthermore, gratitude is addictive. The more you practice it, the more grateful you feel. This positive energy snowball just gets bigger and bigger so that when the bad times hit, which they will because this is life, you are able to weather the storm with a smile on your face.
So, come on. Give it a try. It will not only change your life, but those around you as well. And that, my friends, can change the world.