GRATITUDE - A PRIMER.
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 tend to recognise that the origin of that goodness lies outside themselves.
You can be grateful for what you have, and express gratitude for what others have done for you, or your good (and bad) fortune.
It’s a potent force.
HEAR ME OUT - SO MANY GREAT PEOPLE SWEAR BY IT.
Here’s what some really famous people have to say about it.
Charles Dickens:
“Reflect upon your present blessings, for which every man has plenty; not on your past misfortunes, of which all men have some.”
Zig Ziglar:
“Gratitude is the healthiest of all human emotions. The more you recognise and express gratitude for the things you have, the more things you will have to express gratitude for.”
This is not a new revelation, either.
Cicero:
“Gratitude is not only the greatest of virtues, but the parent of all the others.”
Buddha.
“Let us rise up and be thankful, for if we didn’t learn a lot today, at least we learned a little, and if we didn’t learn a little, at least we didn’t get sick, and if we got sick, at least we didn’t die; so, let us all be thankful.”
Even most of Hollywood have given it their stamp of approval.
Still need more reasons to embrace it?
Ok then. “Social scientists have found that the fastest way to feel happiness is to practice gratitude.” ― Chip Conley
Do you like happiness? Most do.
Of course, the question is; how can we be so sure?
AND THE SCIENCE BACKS THEM UP.
In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.
Studies have shown that people who consistently wrote about gratitude became more optimistic and felt better about their lives. It had knock on effects too - they exercised more and had fewer visits to physicians than the control group in the study.
BUT WHY?
Well, it’s all in your head.
Brain studies by the NIH found that when you express kindness or feel gratitude, your hypothalamus floods your brain with dopamine. Giving you a natural high, and motivating you to continue this way.
The long term benefits are explained by UCLA’s Mindful Awareness Research Centre, which found that regularly expressing gratitude actually changes the very molecular structure of your brain.
THE BENEFITS ARE QUICKLY REALISED TOO
In another study, when the participant’s assignment was “to write and personally deliver a letter of gratitude to someone who had never been properly thanked for his or her kindness, participants immediately exhibited a huge increase in happiness scores.”
Furthermore, they found this impact to be greater any other intervention, and the benefits lated for a month. Not to mention the positive benefit it gives to the person on the receiving end.
“Appreciation can make a day, even change a life. Your willingness to put it into words is all that is necessary.”
—Margaret Cousins
So, what better way to improve your happiness, health, and generally make the world go round, than to express gratitude to someone?
All of this leads to the challenge.
THE CHALLENGE: 30 DAYS, 1 THANK-YOU PER DAY.
The challenge is simple really:
Every day, for the next 30 days, take a few minutes to express gratitude to someone, thanking them for something they have done for you.
Any reason goes! And the act can be knowing or unknowing. Any format goes too - there are many ways to say thank you (i.e. written, spoken, song, interpretive dance, or perhaps an eco gift from your favourite Zero Waste Christmas Market…).
Don’t be afraid to experiment until you find what works best for you.
Do you accept the challenge?
HOLD ON, THOUGH.
Like many seemingly simple things, there’s a bit more to it than first meets the eye. The quality of the thanks is important - especially if you want to get the full benefit.
Quality?? We hear you ask. What do you mean?
As lovely as they are, we’re not talking about the sort of everyday ‘throwaway thanks’ that make the world go round. We’re talking about a deeper level of gratitude here. And yes, quality means putting in a bit of mental effort.
But it’s worth it.
Feeling gratitude and not expressing it is like wrapping a present and not giving it.
—William Arthur Ward
So, with our resolve steeled, the next question is: How do you say quality thank you?
For that, head to the 2nd part of this blog dedicated entirely to answering this very question!
Otherwise, it’s hard to get wrong, really.