“Gratitude is the ability to experience life as a gift. It liberates us from the prison of self-preoccupation.” – John Ortberg (2009)
Life is a tapestry. A work of art which has been bestowed upon us by our loving creator with intricate design and eternal purpose. What a joyful truth! There is much to behold in this tapestry of life, and we are instructed in Colossians 3:14 “…be thankful” (NIV). This can be easier said than done amid the trials and tribulations of life as undoubtedly life can be quite a mixed bag. What can be supportive in favor of wellbeing considering this fact? Cultivating gratitude! Let’s explore what this might mean.
It is helpful to recognize that ups and downs are a normal aspect of life. It is also useful to be aware of the distinction between one’s inner and outer world as well as the intersection of these two worlds. Alongside awareness, one’s attention and focus are important concepts as well. It is important to be keenly cognizant of the fact that the human mind is a powerful instrument!
The modern world is filled with distractions, distortions, and drama, and attention and focus can be thought of as a filter for what we consume psychologically. Other significant aspects of personhood are perspective and mindset. The Bible instructs the following in Philippians 4:8: “…whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things” (NIV). This Biblical guidance seems to line up well with a mindset of thankfulness and gratitude.
Biblical wisdom is spot on, of course, pointing us in the right direction as this type of mindset has shown to have numerous benefits. From a practical standpoint, an ‘attitude of gratitude’ and positivity is truly a desirable orientation, and it is very likely to support a greater sense of wellbeing and enhanced health for those engaging in this practice. stress andby UCLA Health (2023) cites numerous health benefits from practicing gratitude: gratitude can reduce depression and anxiety symptoms, support heart health, relieve stress, and improve sleep. An article in Harvard Health Publishing is also aligned with such benefits, citing that gratitude enhances health, increases happiness, and it has positive impacts on longevity. Additional benefits are pointed out in an article from Amen University, indicating that gratitude enhances relationships, cognitive function, and emotional wellbeing, while also increasing energy levels, and slowing brain aging. Practicing gratitude is beneficial and a great way to support a better quality of life!
There are many ways to practice gratitude. Remember that gratitude can include the practice of appreciation for things both great and small. Try to keep an open mind and allow your creativity to help you find a gratitude practice that works well for you!
Here are some practical gratitude activities to consider:
- Journaling – identify, reflect upon, and write out 3 things you are grateful for on a routine basis.
- Gratitude Jar – create a gratitude jar and write down things you are grateful for on small slips of paper; create a routine of putting slips in and/or taking slips out of your gratitude jar to refresh your mind about what you are grateful for.
- Mindfulness Gratitude Walk – take walks with the intention of observing and noting things for which you are grateful.
- Gratitude Letter – write a letter to a specific person to whom you are grateful; express your feelings of gratitude detailing the ways that this person has impacted your life positively.
- Gratitude Contemplation – set aside 5-10 minutes of focused time to mentally review good things from your day or about life (this may also be done as gratitude prayer or done as a prayer journal; you may also wish to use scripture and focus on the qualities of God for which you are grateful).
- Share with a Partner – invite someone special in your life to take part in expressing/sharing thoughts about things you both are grateful for.
- Redirect Your Thinking – consider challenging your mindset when you find negative feelings surfacing. Take time to try to understand your feelings, and also explore, consider, and challenge yourself to identify aspects which may be positive about the situation.
Whatever you choose, brainstorming and creating a personalized way to incorporate a gratitude mindset into your life is likely to pay off!
References:
Ortberg, John. (2009). When the Game Is Over, It All Goes Back in the Box. Zondervan.
Health benefits of gratitude. (2023, March 22). Health benefits of gratitude. UCLA Health. https://www.uclahealth.org/news/article/health-benefits-gratitude
How Appreciation and Gratitude. (n.d.). How Appreciation And Gratitude Make you Feel Happier. Amen University. https://www.amenuniversity.com/blogs/news/how-gratitude-boosts-happiness
Salamon, Maureen. (2024). Gratitude enhances health, brings happiness — and may even lengthen lives. Harvard Health Publishing. https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071