The Unexpected Benefits of Gratitude on Our Wellbeing

 Photo courtesy of Inspired Stock Shop

My colleagues and I waited impatiently in a conference room that felt as sterile as an operating room. There we were, surrounded by empty whiteboards and white walls, waiting for our team-building event to begin.  Instead of a day spent outdoors building lifeboats from wooden logs or crawling around in the mud pretending to be commandos, we were stuck inside.  Blah.   

Then Jane, our guide for the day, walked into the room.  She was not deterred by our body language:  arms crossed, mouths set in firm lines, and a sea of skeptical eyes staring back at her.  No, Jane had dealt with the likes with us before.   It didn't take long before we sensed something different about this training.  We began to sit up straighter and lean forward in our chairs.  As I waited for her to tell us the secrets to working well together, I wondered what could I possibly learn that was different from 25 years’ worth of team events?  The answer was unexpected.  The key to working together in harmony, Jane told us, was practicing…gratitude.  Our mouths dropped open.  Her advice?  Every morning think of five things we were grateful for.  That’s it.  

This was nearly 20 years ago when “touchy-feely” topics like this in the workplace made most people squirm uncomfortably.   Flash forward to today, and you can’t read the news without seeing an article on “wellness” in the workplace.  Especially in the autumn season, and this month, we turn to traditions in which gratitude takes front and center.  But what about the rest of the year?  Does practicing gratitude really make that much of a difference?

What Studies Tell Us

Early studies such as one published in Scientific Journal Publishers in 2003, established a link between gratitude and how we feel about our overall sense of well-being.  More recent studies show that those expressing gratitude in a journal report improved sleep because getting thoughts on paper helps clear out the stress of the day, making it easier to fall asleep.  Another study published by McCullough, Emmons, and Tsang (2002) demonstrated that people who feel more grateful are more positive.   It’s great for building relationships, whether in the workplace or at home.  After all, who doesn’t want to soak up the good vibes positive people radiate?   

What can you do to cultivate gratitude more often?  And what can you do when you find it challenging to feel grateful for anything when going through rough times? 

4 Easy Ways to Cultivate Gratitude on a Daily Basis

1. Whether it’s in a journal or on a post-it note, jotting down appreciative thoughts will fill you with a sense of happiness.  Better yet, make someone else happy by writing a thank you note to express your appreciation for something they’ve done.  This is not about writing the perfect journal entry, just write, doodle, or draw.  To help get you started, download my free pdf “5 Days of Gratitude, 5 Minutes a Day” here.  

2. You can do the same thing as above, but instead of writing, just think of it. Close your eyes, soften your face…your brows, your mouth, and your jaw.  Mentally send gratitude to yourself, then widen the circle to include friends and loved ones.  You can visualise good thoughts swirling away in either a calm or vibrant color. 

3. Next time you become irritated waiting in line at the store, choose to express gratitude for something or someone instead.  Feel a sense of calm rather than fall victim to frustration arising from events out of your control. 

4. Start with just one thing:  it’s a great day for a walk in the park, an appreciation for your neighbor who did your grocery shopping when you were ill, or your playful cat who brought a smile to your face.  Gratitude doesn’t have to be about “grand” events, rather it’s about being in the present moment and taking notice of what enriches your life.

I won’t lie, at first, it can feel a little weird writing down thanks for small moments of joy or appreciation of others.  You might even wonder if it’s just a little too, well,  “out there”.   Don't let that stop you.  Be realistic about the time it takes to cultivate gratitude, and try to focus on being grateful for what you have, rather than what you lack. 

My gratitude today goes out to Jane and her sage advice.  Unbeknownst to me at the time, cultivating a daily gratitude practice was to become my anchor as the years went by, keeping me from straying too far off course whenever life seemed to get a bit choppy.  Thank you.