psychology of gratitude

What is gratitude? The word “gratitude” has a number of different meanings depending on the context. A practical definition is; gratitude is the appreciation of what is valuable and meaningful to oneself, it is a general state of thankfulness for a flavor or gift given to you by another person. In order words, gratitude can be for virtually anything we realize has a positive impact on ourselves. Gratitude has an effect on our mood and our general well-being; it is a precursor of what is commonly called “happiness.”

According to Robert A. Emmons, who is considered to be the world leading expert on gratitude, argues that gratitude has two main key components, which I consider splitting into 3 steps, namely; Affirmation, Recognition and Acknowledgement. We do need to consider that the 3 steps already mentioned, are often not separate in time. They evolve naturally all together in a synergic approach.

First step, “gratitude is an affirmation of goodness. We affirm that there are good things in the world, and benefits we have received.” This statement comprises the appreciation of something affecting us positively in many ways.

The second step, which is the “recognition” stage, immediately after affirming goodness, we recognize the source of the goodness. The causes of our increased sense of inner happiness are external to us; this coincides with a sense of inner awareness.

The last step which is “acknowledgement”: giving credit where credit is due. The source of our well-being and happiness is external to us, and so we must thank this entity.

Practicing a daily habit of gratitude has an enormous advantage and apparently no contraindications at all. Numerous studies have demonstrated the powerful impact of practicing gratitude on both body and mind. It turns out that everyday experiences and very simple exercises like keeping a gratitude journal can change the wiring in your brain, and change your life for the better. Scientific evidence has proven that kindness changes the brain and impacts greatly to the heart, immune and nervous system.

Gratitude and kindness, expression of love and connecting with others; these ingredients are needed by the body to produce more oxytocin, the “love hormone”. More oxytocin equals to a general better feeling and well-being.

According to Jane McGonigal, a scientific study concluded that; “I wish i had let myself be happier” is one of the top 5 regrets of most dying people. Have you said “thank you” today? Practice saying “thank you” in a sincere and meaningful way. It’s one of the easiest psychological strategies for enhancing the feeling of gratitude.

Looking for a challenge?

Smile and thank the most grouchy and unfriendly person during the day. Perhaps you will not receive some kindness back, but remember that gratitude is a gift.

Here are some few ways to show gratitude to the world even for the smallest of things:

1.       Touch someone

Next time you are saying thank you to someone, reach out and lay your hands on their arm, portray just how grateful you are.

2.       Give

Give something (even if it is small) to those closest to you for no reason at all; just to show that you appreciate their love and support.

3.       Smile

Show your gratitude to the world with an ear-to-ear smile and help spread that wonderful feeling. Your smile is contagious, not just to others but to yourself as well.

So, even if you are having a bad day, try to smile to as many people as you can; it will encourage you to reflect on the things you are truly grateful for.

4.       Be present

Show gratitude by showing-up and paying attention to those close to you. Clear your mind and be in your room with the people dear to you, put your phones away and open your ears; listen to whatever problems they have to say.

5.       Have courage

Show your gratitude for the good health, wellness and presence of others around you by having the courage to say it, live it and keep it that way.

Finally, there’s nothing to lose and so much to gain by expressing GRATITUDE.