There is no doubt that life is a ride of ups and downs. From lost jobs or new friends to broken down cars and winning championships, the curve balls life throws at us can really catch us off guard. So how can we be more resilient to sudden changes or long periods of discouraging times?
In a 1998 study done by McCraty and colleagues, it was found that individuals with an attitude of gratitude experienced lower levels of stress. This suggests that there is no more opportune time to choose to be grateful than while we are experiencing tough times. Additionally, research shows that expressing gratitude can strengthen and build social circles. Though an initial expression of gratitude may not be directly reciprocated, the thanked individual may go on to reach out to a third party, continuing to expand social connections and develop a network of good. This growing network can help individuals advance in life and better cope with uncertain circumstances, again implying that it is best to be grateful during times of trouble.
What are the best ways to develop an attitude of gratitude? Though it can be difficult to stay positive while experiencing a rough patch, everyone can benefit from being grateful. A few easy ways to incorporate gratitude into your life include keeping a gratitude journal, volunteering, visiting loved ones and writing thank you notes.
It seems as simple as Julie Andrews counting off a list of her favorite things but keeping a consistent gratitude journal can have profound effects on your life. A study done by the University of Minnesota and the University of Florida found that participants who wrote down a list of positive events at the end of their day (and why those incidents made them happy) experienced a greater sense of calm and lower stress levels each night. Keeping a gratitude journal can also help to keep your mind focused on the positive things in your life instead of everything that is going wrong.
As James M. Barrie, the author of Peter Pan has said, “those who bring sunshine into the lives of others cannot keep it from themselves.” Though it may seem counterintuitive to take the time to help others when you yourself are in need of help, many research studies show that it might just be the medicine that you need. Martin Seligman, a professor at the University of Pennsylvania, has concluded from his research that “volunteering is the single most reliable way to momentarily increase your well-being.” As you help others you can better appreciate the positive things in your life. You also feel that you can provide value and that your time and talents used while helping others was worthwhile.
Visiting Loved Ones
There’s nothing like a good chat with an old friend or a visit from a friendly relative to lift your spirits. Not only will these visits brighten your day, but they are also an opportunity for you to practice being grateful. Take these moments with your loved ones to thank them for something they have done for you, whether it was last week or last year. You can also take this opportunity to listen to any struggles your loved one may be experiencing and offer some advice, assistance, or simply a listening ear. As you express your gratitude and help your loved one, you will be able to strengthen your relationship with them and open the gate for more opportunities for you to serve them and for them to serve you.
Thank You Notes and Letters
Having a similar effect as writing in a gratitude journal, taking the time to sit down and write a letter of appreciation is another great way to bring some positivity into your life. An experiment performed by Soul Pancake found that this simple exercise of writing a thank you note increased an individual’s happiness from 2 to 4%. These letters don’t have to be long or elaborate. Even something as simple as a message scrawled on a sticky note will do the trick.
As you strive to include an attitude of gratitude in your life, you will be better equipped to handle any setbacks or disappointments that may come your way. Whether it’s keeping a daily journal, volunteering, visiting loved ones or writing thank you notes, you’ll find a little ray of sunshine from practicing gratitude daily.
Author: Brindisi Olsen Bravo
Brindisi has been writing professionally for small business for almost four years. In college she studied Advertising and Women’s Studies. She has written for a variety of clients about a range of topics including marketing, technology, healthcare, career development, education, charity work, and more. Brindisi is passionate about helping businesses establish their digital presence online through written content and social media strategy.