Gratitude Isn't Just for Thanksgiving

Gratitude Isn't Just for Thanksgiving
by Libby Gill

Like a good gabardine suit you can pull out of the closet any time of year, gratitude knows no season. Though thoughts of thankfulness amp up as the holidays roll around, there’s mounting evidence that being grateful – year-round - is good for you.

Robert A. Emmons, professor at UC Davis and a pre-eminent social scientist in the field of positive psychology, calls gratitude the “forgotten factor” in happiness research. In his recently released book, Thanks: How the New Science of Gratitude Can Make You Happier (Houghton Mifflin), Emmons states that, “Preliminary findings suggest that those who regularly practice grateful thinking do reap emotional, physical and interpersonal benefits.”

While that may not be news for philosophers, poets or those with a regular spiritual practice, scientists are relative latecomers to the thankfulness party. Better late than never, however. In the past few years, gratitude has become the subject of increased scientific study as psychologists focus on well-being and life satisfaction, as well as pathology and neuroses.

Now, like Emmons, a number of forward-thinking psychologists are sharing the results of their gratitude studies. University of Miami psych professor Michael McCullough states, “We even have a bit of evidence to show that grateful people are viewed as kinder, more help and more supportive than less grateful people.” According to a study conducted by McCullough and Emmons, people who experience gratitude more frequently than others tend to be more forgiving and less depressed than their less grateful counterparts.

As considerable as the emotional benefits of gratitude appear to be, there are initial reports that also demonstrate positive physical results. In a three-week sampling of adults with a neuromuscular disease, a gratitude intervention resulted in greater amounts of energy, elevated moods, increased feelings of connection to others, and better sleep duration and quality, when compared to a control group.

While all this is good news for individuals, social scientists, particularly those studying the benefits of gratitude, aren’t stopping there. Instead, they are beginning to consider the profoundly positive ramifications that gratitude findings might have on society as a whole. While critics, cynics and skeptics might dismiss the notion entirely, imagine what it would be like to live in a society where feeling and expressing gratitude on a daily basis was part of our shared emotional lexicon.

How can you begin to live a life of gratefulness? Try these tips from top psychologists and gratefulness researchers:
• Keep a gratitude journal. Take a few minutes each day to jot down some things for which you’re grateful. These might include family, health, sunshine, your pet or just a good piece of fruit. Review and reflect upon your list regularly.
• Think grateful thoughts. Psychologists refer to your inner thoughts as “self talk.” This constant internal monolog can be an incredibly powerful influence on how you feel about yourself, other people and the events of the day, so make sure you turn up the volume on grateful thinking.
• Be grateful for the negatives. It may sound counter-intuitive, but remember to give thanks for the lessons learned and insights gleaned from situations that turned out less than ideal.
• Put some visual reminders of things you’re grateful for in your line of vision. These could include placing a family photo on your desk, an award on your bookshelf, or a slogan that sums up your grateful attitude where it will catch your eye each day.
• Write a thank you letter to someone who affected your life. Thank an inspiring teacher, a beloved babysitter, or a treasured colleague or friend who did or said something that helped you, even in a small, subtle way.
• Forgive your enemies. While this may seem like a stretch, try to forgive those who’ve wronged you. Hanging onto anger and resentment can block feelings of gratefulness. Consciously shift your focus from bitterness to blessings.

Libby Gill is a personal & professional development coach, workshop leader and the author of 'Traveling Hopefully'. Check out Libby's radio show, “Get Over It!” on www.KarmaAir.com. Comments and questions are welcome at AskLibby@LibbyGill.com.