When I think of practicing gratitude the phrase “happiness comes from within” springs to mind. However, what does this really mean? And can we change our day to day life by incorporating a gratitude practice?
It can be immensely challenging to learn the skill of gratitude, because it is just that, a skill. Think of it like a workout but for your brain instead of your body. Of course it is much easier to sit on the couch and watch TV, yet the more we get up and hike, run, or lift weights the easier it becomes. It is much easier to be influenced by negativity from peers, media, and especially day to day speed bumps in our own lives, yet, learning gratitude can actually rewire your brain to be more positive. And, once gratitude is habitual it becomes second nature to notice and feel appreciative of the world around us.
The connection between gratitude and happiness is multi-dimensional. Expressing gratitude not only to others but also to ourselves, induces positive emotions, primarily happiness. By producing feelings of pleasure and contentment, gratitude impacts our overall health and wellbeing as well.
Starting a gratitude practice is simple, and can take as little as five minutes each day. Here’s some ideas on how to get started:
1. Start a Gratitude Journal. Having a dedicated time and space to record 3 things you are grateful for that you are experiencing each day. This can start you on your journey to creating positive patterns. These can be simple such as “I am grateful for a hot cup of coffee in the morning” or “I am grateful for a sunny day”.
2. First thing in the morning look yourself in the mirror and complement one aspect of yourself that you love. Oftentimes, being happy and content with your surroundings starts with being happy and content with yourself. You can even tack on a self hug for 15 seconds to really build a positive and secure relationship with yourself.
3. Pause to breathe and observe. Throughout your day, especially when you hit a mental speedbump, take a moment to observe your surroundings and find something to be pleased with. Noticing beauty, or anything that brings you happiness can help give us a mental reset and put us back on a positive track. Sometimes we have a negative interaction with a peer, or our frustration with daily tasks can build. When we take a moment to be grateful we are actually changing our brain chemistry by releasing serotonin.
These simple and quick steps can give us the tools to thrive through challenges and create a foundation of gratitude that makes day to day life so much more enjoyable. Give it a try, the worst thing that can happen is you spend 5 minutes per day creating reasons to be happy. The best thing that can happen is you create a cycle of positivity and happiness that becomes contagious.