Gratitude: the not-so-secret secret to feeling happier and gaining better health

Uinta County Public Health
Posted 6/15/18

Column from Uinta County Public Health

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Gratitude: the not-so-secret secret to feeling happier and gaining better health

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Now, normally, I’d warn you away from the temptation of any sort of quick fixes or fast anythings when it comes to health and well-being. But this one is tried and true. 

Gratitude. 

Gratitude? It seems a little anti-climactic, I know, but hear me out. Gratitude is a simple, fast, won’t-cost-you-anything way to feel better and happier. We all want to feel happier and better, right? And gratitude is a piece of cake.

 In numerous studies conducted, “Gratitude is strongly and consistently associated with greater happiness.”

And research is also finding not only the prevalent boost in positive emotions from practicing gratitude, but improved health in general, too! (Improved sleep, improved relationships, improved heart health, and lowered hemoglobin A1C levels.)

But don’t take my word or scientists’ words for it. Give it a shot yourself! It won’t cost you anything, so there’s nothing to lose and a lot to gain!

With gratitude, people acknowledge the goodness in their lives, and here are a few ways to get this going for you right away:

1. Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your enjoyment and appreciation of that person’s impact on your life. Make a habit of sending at least one gratitude letter a month.

2. Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.

3. Keep a gratitude journal. Make it a habit to write down or share with a loved one thoughts about the gifts you’ve received each day.

4. Count your blessings. Pick a time every week to sit down and write about your blessings — reflecting on what went right or what you are grateful for. Sometimes it helps to pick a numbers — such as three to five things — that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.

5. Gratitude affirmations. Simply read, out loud, if possible, a list of statements of gratitude (I’ll share some at the end of this post.)

6. Pray. People who are religious can use prayer to cultivate gratitude.

7. Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as “peace”), it is also possible to focus on what you’re grateful for (the warmth of the sun, a pleasant sound, etc.).

A Harvard Medical Review paper on gratitude and happiness adds, “Although it may feel contrived at first, this mental state grows stronger with use and practice.”

I recently gave this a try — I had heard that it could have a strong impact, and it seemed easy enough. So I gave it a shot. I focused on the gratitude journal, and daily wrote down 10 things I was grateful for. 

At first it was kind of hard to think of that many things, and I started with probably the basics — my health, my home, etc. (But that’s only two things.)

As I would settle into thinking about what I’m grateful for and trying to come up with more than two things, it seemed to start sending me down mental paths of noticing more around me, and feeling truly appreciative for things that I hadn’t thought of before. (For example, the lack of pollution in my air, authors who toiled to write down big ideas for us to enjoy.)

Also, during the day I would become more aware of the good things going on around and to me, and positive feelings, mentally noting, “I’ll write this in my gratitude journal tonight!”

That fact of being more conscious of gratitude-worthy things in my life is a great thing to have going on throughout a regular, mundane day, and it makes me feel more optimistic and positive. It makes me feel better.

I also did gratitude affirmations, where,  after googling some common gratitude affirmations, I just read them out loud to myself every day. I’m not kidding, doing this had some dramatic effects for me, and pretty much right off the bat.

In fact, the first day, a feeling of goodness and, well, gratitude, washed over me, bringing tears to my eyes. It definitely did boost mood, it did alter my mindset, and, dare I say it? I do feel happier. Because it continues to feel important to me in helping me have a positive outlook and happier mindset, I’m keeping on it! I not only feel better, I like myself better. Oh, and I can certainly use the health benefits, too!

Here are some gratitude affirmations:

• I experience gratitude for everything I have in my life, and keep the door open for more blessings.

• I am grateful for excellent health, prosperity and true love.

• My life is filled with an abundance of goodness.

• I realize that whatever I eat and drink passes through many hands before reaching me. I am thankful to all these people.

• All challenges are an opportunity for growth and I am thankful for the chance to evolve.

• I realize that every situation in life can be used to serve some purpose and am thankful for these learning experiences.

• Every person that touches my life, enriches it. I am thankful to them.

• I am so grateful for supportive friends and a loving family.

• I see the beauty in nature that surrounds me.

• I see animals as sacred and appreciate the gifts they give. 

• I am grateful for the loving and loyal pets in my life.

• I give thanks for the helpful spirits and ancestors that guide me in this life journey.

• I am blessed.

• I feel gratitude for the all!

• I am grateful for having a lovely and loving family.

• I am grateful for all the friends and colleagues in my life without whom my life would be incomplete.

• I am thankful for the wonderful nature around me and the chance to live in this incredible world.

• Every person on this planet enriches my life in some way or other. I am thankful to all.

• I am thankful to my body for allowing me to live a healthy and zestful life.

• I thank my parents for the kind of life that they have provided me.