Gratitude Improves Athletic Performance by Kathy A. Feinstein

November 21, 2018

Did you know that practicing gratitude can improve athletic performance? Research confirms what the world’s elite sports stars already know – that being kinder to yourself, and to others, and being grateful, is good for your mental health.

Athletes have talked about how having compassion, gratitude and a sense of perspective enable them to balance the demands of being a full-time athlete with having a family. Grateful young athletes are more satisfied with their teams, less likely to burn out and enjoy better well-being overall on and off the field.

Why is it important that student-athletes should cultivate an attitude of gratitude? Here I share the main reasons:

1. Gratitude encourages humility. When student-athletes express gratitude they move further from the entitlement epidemic so prevalent in society today. It is a small –but meaningful- way that athletes can demonstrate a we, not me mentality.

2. Gratitude deters arrogance. In what some call the “ME-llinial” generation some student-athletes are focused on their individual stats, highlights, and successes regardless of their team. Expressing gratitude to those who have contributed to each athlete’s journey acknowledges that other people matter. No one became successful alone.

3. Gratitude facilitates emotional control. Athletes who experience gratitude are likely to experience more positive emotions. This lowers stress, promotes problem-solving, and greater self-regulation.

4. Gratitude fosters contentment. Not to be confused with complacency, contentment helps athletes to be grateful for what they’ve already received, and that better performance is in their future.

5. Gratitude stewards stronger teams. Research shows that when people cultivate an attitude of gratitude on a regular basis they act with more compassion, generosity, and kindness. This has a positive impact on their relationships. A team with better relationships performs better.

6. Gratitude inspires student-athletes to take better care of themselves. Grateful athletes tend to take better care of their bodies and they tolerate aches and pains easier. They sleep 10% more and feel more alert and focused. All that translates into better performance in competition and the classroom.

Gratitude can enhance athletic performance in many ways. You’ve got to exercise your gratitude muscles every day. Cultivating a consistent attitude of gratitude benefits athletes mentally, physically, and socially.

Here are four tips to enhance athlete’s ability to practice gratitude:

– List five things for which they feel grateful in a journal once a week.
– Do one small thoughtful thing for a member of the family.
– Write a short letter to someone who changed their life for the better and deliver it in person.
– After a successful game, take a moment to personally thank someone who contributed to this happening.

Kathy A. Feinstein is a top sports performance consultant and Parenting Peak Performers podcast host

Source:  https://www.kafcounselingandsportperformance.com/blog/how-gratitude-improves-athletic-performance

“There is always always always something to be grateful for…Gratitude isn’t just about saying “thank you.” It’s about appreciating the small moments, expressing kindness, and recognizing the abundance in your life.”

No matter what challenges or hardships you face, there is always something to be grateful for. It might be a small moment of peace in the chaos, a smile from a stranger, or the simple fact that we have another day to try again.

Gratitude isn’t about having a perfect life; it’s about recognizing the good things and beauty in the imperfect.

When you pause to appreciate the little things — a warm cup of tea, a breath of fresh air, or the support of a friend — you cultivate a mindset that can transform your outlook, reminding you that even in the darkest times, light can still be found.

Gratitude is a powerful force that can ground you in the present and helps you navigate life’s ups and downs with joy, grace and resilience.

References:

1. https://www.facebook.com/share/p/QzNoUpUdgCJ7n2Uy/

“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity … it makes sense of our past, brings peace for today, and creates a vision for tomorrow.” ~ Melody Beattie

There are many definitions of gratitude, but experiencing gratitude at its fundamental level requires a conscious effort. It’s about expressing and saying ‘thank you’ while actually feeling thankful.

Gratitude is a conscious, positive emotion one can express when feeling thankful for something or someone, whether tangible or intangible. It’s about acknowledging and being consciously thankful for the many large and small blessings life brings everyday

Gratitude requires acknowledging someone else’s gesture towards us or the things that are going well in our lives. It involves both a process of recognition of the positive and its outcome.

Research suggest that people who consciously count their blessings tend to be happier and less depressed. Notably, it’s impossible to feel grateful and stressed at the same time, writes Dr. Jason N. Linder, Psy.D., LMFT, a licensed bilingual (Spanish-speaking) therapist specializing in relationship, trauma, addiction-related, and mindfulness therapies. “This is a basic principle in psychology called “Reciprocal Inhibition”; we can’t feel two contradicting states at once. And the best part about gratitude is that it’s easy to access in little time,” he explains.

Moreover, research has found that gratitude changes our brains and those who practice gratitude tend to have more brain activity in the medial prefrontal cortex, the area associated with learning and decision making.

Gratitude can overpower negative emotions. It boosts positive emotions like joy and compassion while encouraging us to look for and connect with what’s pleasing and good in life.

In general, gratitude is a simple tool we all have at our disposal to improve our own psychological well-being and that of others.

Five ways to practice gratitude

Like any skill, gratitude can be learned and strengthened. Here are some tips on how to practice gratitude.

1. Each day, think of three things you’re thankful for. Make it a daily habit to visualize what’s good in your life.
2. Start a gratitude journal. Journaling can be an excellent self-therapy technique. When you write, you use different parts of your brain and access memories and emotions from a new perspective. A gratitude journal has been proven to activate brain areas that are related to morality and positive emotions.
3. Thank someone new every week.There are many people around us, and we are all connected somehow. You must take the time to express gratitude more consciously or thoughtfully. Give yourself the purpose of choosing someone new each week and learn how to express gratitude differently.
4. Be mindful. When it comes to gratitude, mindfulnesses allow us to focus on the good and to be present in the moment. We can also take the moment to imagine a specific situation we are grateful for and let the feeling grow and be stronger. Mindfulness practices emphasizing gratitude can help us stay in touch with all we have to be grateful for. 
5. Focus more on others’ intentions.When you receive a gift or a gracious gesture from someone, consider how they intended to bring good into your life. Take a moment to visualize their wiliness to help you, make you feel happy, or be there for you in a challenging moment.

To have people who care about you and that you care for; to have your health, even partially; and, to have interests and the ability to pursue them, even sporadically; are reasons to be fortunate, blessed and grateful. ~ Dr. Jason N. Linder, Psy.D., LMFT

References:

1. https://www.betterup.com/blog/gratitude-definition-how-to-practice
2. https://www.psychologytoday.com/us/blog/mindfulness-insights/201906/mindfulness-and-gratitude