THE TRANSFORMATIVE POWER OF GRATITUDE: Rewire Your Brain for Joy

The practice of gratitude shifts your focus to abundance; 

to the goodness and fullness of your life. The gains are made even with just a slight movement toward appreciation. 

Research has confirmed that a regular gratitude practice positively correlates with an overall self-rating of life satisfaction. 

POSITIVE PSYCHOLOGY

The field of positive psychology, growing steadily since the late 1990s, researches methods to improve quality of life. 

Findings support strong associations between the acknowledgement of gratitude and greater happiness. Gratitude helps enhance positive emotions and experiences, and improve relationships and health. 

Prominent within this area are psychologists Robert A. Emmons and Michael E. McCullough who conducted a 10-week study asking participants to write down things for which they were grateful. Their finding supported the benefits obtained from engaging in a consistent gratitude practice, expressing that this exercise alone led to increased reporting of feelings of optimism and well-being. 

Positive psychology, however, is not to be confused with toxic positivity, a term that has been gaining momentum in recent times due to the plethora of well-intentioned individuals and social media's positive and motivational memes. Toxic positivity occurs when attempting to bypass distressing or negative emotions by dismissing them altogether in favor of a happier mindset. This is neither productive nor advised. That which we do not effectively deal with will not only not go away, but will in all likelihood grow bigger, stronger and repeat itself until it gets your attention. A gratitude practice respects and acknowledges that sometimes life can certainly be a struggle but, nonetheless, there is always something to be grateful for. 

A gratitude practice brings with it many benefits and enhances: 

• physical health
• emotional health
• executive functioning
• confidence
• immune functioning
• relationships
• work and school performance
• resiliency

FINDING YOUR CALM

Feelings of gratitude trigger the parasympathetic nervous system (PNS), which is responsible for relaxation, or rest and digest. Its counterpart, the sympathetic nervous system (SNS) is responsible for flight-or-fight, or freeze. 

The PNS brings a state of restorative calmness, and through the innervation of the vagus nerve, it releases an assortment of hormones and enzymes that directly link to the enhancement of immune functioning. Connecting with gratitude by listing at least 3 things you're grateful for daily is good for your nervous system, which in turn is good for your health (both physical and emotional). 

THE EXPRESSION OF GRATITUDE 

Energy flows where intention goes, and that in which you focus on expands. When you express gratitude, you move from a space of lack or not enough to that of abundance and prosperity. It is the antidote to feelings of hopelessness and helplessness; two key indicators of depression.   

Gratitude connects you with the present moment and by mindfully connecting with the now, you can actively play a role in re-shaping your future. 

LEADERSHIP

Gratitude is not just a personal asset but also indicative of great leadership. Effective leaders are quite adept at providing timely and specific feedback and demonstrating appreciation. They know that to motivate their team, they must lead with intention, clarity and focus. When these traits are weaved within a system that also demonstrates appreciation, employees feel valued. 

LEADERS WHO EXPRESS APPRECIATION TEND TO BE MORE RESPECTED AND INFLUENTIAL

Expressing gratitude requires recognizing good work, and it is a powerful, yet often underutilized skill. When leading with appreciation, team members feel more connected to the organization and their duties. This often translates into higher productivity and lower absenteeism. By checking in with team members and recognizing specific contributions, satisfaction, motivation and performance improve.  

HOW TO PRACTICE GRATITUDE

Journaling

Gratitude journaling enhances mental health. Maintaining and daily updating a GRATITUDE log can elevate mood, reduce stress, and increase focus and productivity. 

Each day, capture in writing at least 3 things for which you are grateful. An additional benefit of capturing your gratitude in writing is the opportunity to re-visit your entries as often as you need to. This will serve as a reminder of the plethora of gifts in your life. 

Gratitude Jar

Gratitude jars are a fun, easy and creative way to connect with your gratitude. (This also works well with children as they typically enjoy more

hands-on activities.)  

When something good happens, write it down and place it in your jar. When in need of a pick-me-up, simply pick up your jar, empty its contents and re-visit your entries. This action alone may help restore your good mood. 

Reaching Out and Expressing Gratitude to Others

The expression of gratitude, or appreciation, to others is a significant relationship enhancer. We all appreciate being appreciated. There are numerous ways to show appreciation. 

This can be done by: 

• saying thank -you, either verbally or in writing
• listening attentively 
• performing acts of service

Transformational leader and motivational expert, Marci Shimoff's quote expresses this concept exceptionally well: 

The best ways to keep relationships happy, healthy, and 

supportive can be summed up in one word: 

appreciation.

What you appreciate, appreciates.

When we demonstrate our appreciation for the support we receive from others, it reinforces that behavior and deepens our connection to them.

 

Meditation

A gratitude meditation is basically the practice of quietly reflecting on the aspects of your life in which you feel grateful. 

At the same time each day, such as at bedtime, give yourself the gift of a time-in and create a meditation ritual centered around your gratitude. This is your personal time to reflect upon your specific reasons for feeling grateful in this moment. 

Quiet your mind. 

Energize your body. 

Reclaim your sense of peace. 

The consistent practice of any of the above methods will eventually rewire your brain to look for the good; to enter the gratitude zone. Take a moment, right now, and invest in your good health. 

Jot down 3

• people you're grateful for

• experiences you're grateful for

• personal attributes you're grateful for

• personal possessions you're grateful for

   REPEAT TOMORROW!

Overtime, this process will become habitual. Your brain will automatically re-shape itself to look for the good and extract the appreciation. Gratitude is one of the most powerful emotions for releasing negative thought and behavioral patterns and ultimately ATTRACTING more blessings into your life. What you will eventually refer to as simply "being lucky" will actually have little to do with luck and more to do with your mindset of thankfulness. 

REFERENCE

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377–389.

   PROCEED AS IF SUCCESS IS INEVITABLE

The information presented in this blog is intended for general knowledge and 

is not a substitute for medical or professional advice or treatment. 

If you enjoyed this article and would like to read more, then let's connect:

FACEBOOK: Marie Therese Rogers

 LIFE IN FOCUS

 Atlantic Behavioral Health Professionals

 LINKEDIN:  Marie T. Rogers, Ph.D. 

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