Growing up I was always told, “If you don’t have anything positive to say, don’t say anything.” Easier said than done, right?
Depression can make it especially hard to see the good things in life. Nobody can tell you what you should or shouldn’t feel thankful for.
For many people, a sense of gratitude doesn’t come naturally. I know, for me, it has taken me decades to realize that it is okay to be grateful even when those around me are less fortunate.
The word gratitude is derived from the Latin gratia, which means grace, graciousness, or gratefulness (depending on the context). In some ways, gratitude encompasses all of these meanings. Gratitude is a thankful appreciation for what an individual receives, whether tangible or intangible. (health.harvard.edu)
According to the Anxiety and Depression Association of America, gratitude can be a game changer. “It helps train your brain to notice and appreciate the little things in life and, in doing so, shifts your life experience tremendously.”
Gratitude can increase your happiness and well-being by regulating cortisol production in the brain. It can also trigger the brain to release hormones and neurotransmitters associated with happiness, such as dopamine and serotonin, which can help reduce depression and anxiety.
According to psychology research, gratitude helps people feel more positive emotions, enjoy good experiences, deal better with adversity, and build strong relationships.
The trick to gratitude is to think small and very specifically when identifying the things you are grateful for like a warm sunny day, a phone call from an old friend, or just being able to get out of bed in the morning.
One of the best ways to practice gratitude is when you first wake up. This will boost your mood, start your day on a positive note, and help you cultivate a more fulfilling and contented life.
Many people associate gratitude with success or financial abundance rather than appreciating life’s little wins. When you focus on these larger goals, it can make you feel robbed, angry or depressed when they are lacking.
WAYS TO PRACTICE GRATITUDE
- Start a gratitude journal. Commit to writing down your positive experiences daily. By doing this each day it, is more likely that you will start to notice good things as they happen.
- Practice gratitude rituals. Some people say grace before a meal.
- Tune in to the small everyday details of your life and notice the things you might be taking for granted. Such as a home-cooked meal, sounds of birds singing in your backyard, or a helpful neighbor.