“Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”

The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness.

Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. With gratitude, people acknowledge the goodness in their lives.

In the process, people usually recognize that the source of that goodness lies at least partially outside themselves. As a result, being grateful also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.

Gratitude is a way for people to appreciate what they have instead of always reaching for something new in the hopes it will make them happier or thinking they can’t feel satisfied until every physical and material need is met.

Gratitude helps people refocus on what they have instead of what they lack. And, your mental and emotional resilience grows stronger with use and practice.

Ways to cultivate gratitude on a regular basis include:

• Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter or email expressing your enjoyment and appreciation of that person’s impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.
• Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.
• Keep a gratitude journal. Make it a habit to write down or share with a loved one thoughts about the gifts you’ve received each day.
• Count your blessings. Pick a time every week to sit down and write about your blessings — reflecting on what went right or what you are grateful for. Sometimes it helps to pick a number — such as three to five things — that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.
• Pray. People who are religious can use prayer to cultivate gratitude.
• Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as “peace”), it is also possible to focus on what you’re grateful for (the warmth of the sun, a pleasant sound, etc.).

You should practice gratitude, especially towards your family, friends and loved ones. And let them know daily by telling them that you love and appreciate them.

Everyone is feeling challenged and a little extra stressed these days due to the pandemic and prevailing economic conditions, such as four decades high inflation. When you find yourself annoyed with someone in your life, you should pause, take a few relaxing deep breathes, and take a moment to think of at least five things you enjoy and love about that person. Often, you’ll be surprised that your list expands and you’re smiling before you’re done making the list.

Also, always remember that people with strong personal relationships are typically emotionally healthier. So make a commitment to connect regularly with friends and family.

Set a goal to reach out to one person a day. Ask about the other person and discuss something other than the day’s weather or the day’s awful news. And be open about how you are feeling and doing emotionally, because vulnerability can be bonding.

Additionally, try to use positive and uplifting language / self talk, suggests Patricia Deldin, a professor of psychology and psychiatry at the University of Michigan, Ann Arbor. Use language such as, “This is a challenge but I can handle it,” not “I’m overwhelmed”.

“A simple language change can influence your mood and feelings and, subsequently, your actions,” says Dr. Deldin, who is CEO of Mood Lifters, a mental-wellness program.

References:

1. https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier
2. https://www.wsj.com/articles/a-workout-for-your-mental-health-11610917200?mod=article_inline