Living Intentionally -- The Power of Gratitude

Daily life can be difficult.  We may find ourselves exhausted, feeling down, disappointed, and dissatisfied.  Distracted by the seemingly better, happier lives that other people live. By what they have that we lack.  Or we can find ourselves simply overwhelmed by the negativity that seems to surround us. 

 The good news is that we can liberate ourselves from those feelings.  We can become more responsive and resilient, regardless of what’s happening or not happening to us and around us.  Through simply expressing gratitude we can find peace and begin to live the life we want to lead.

 Gratitude allows us to expand our perspective.  Through regular gratitude routines, we strengthen our ability to overcome our human negativity bias.  We’re better able to reframe and focus on what we may not be seeing — the good in our lives.  How others have loved, cared for, and supported us. We’re happier, more optimistic, and better able to contribute toward a better future.

 When we express gratitude, our brains release dopamine and serotonin, enhancing our mood immediately, making us feel happy from the inside.  An intentional gratitude practice helps develop and strengthen neural pathways and bolster the grateful and positive natures within us.  Feeling grateful becomes more natural, more our default way of being. 

 Note that this isn’t about toxic positivity.  Gratitude practices enhance our ability to sense positive feelings, but this doesn’t mean we have to ignore the negative feelings.  Gratitude widens our apertures and helps us feel stronger and more resilient as we face our challenges.  As we intentionally and consistently practice gratitude we “rewire” our brains to help us become more resilient and better able to deal with setbacks, failures, and tough circumstances.

 Research also shows that gratitude isn’t just a good feeling -- regular gratitude practices deliver proven neurobiological and physical benefits. In fact, gratitude can help us with everything from getting better sleep, to managing stress, even to reducing subjective feelings of pain.

 So where to start – how can we adopt gratitude practices, especially when we’re struggling?

 Know that it doesn’t necessarily come naturally.  That negativity bias can make us naturally see what’s NOT good.  But remember that we can teach ourselves to feel more grateful more often.  We can teach our brains to be more in touch with the good vs the bad. 

 Try for a few minutes a day, start simply noting 3 things you’re grateful for. Some days it can be just the fact of waking up or having a bed to sleep in or coffee nearby waiting to help you wake up.  It might be a part of your body that you don’t think about, yet it’s working to keep you alive and well.  Or maybe just something simple around you that’s always there for you - your dog or cat, your favorite pillow, or the NYT games.

 Aim for consistency, and as with everything, give yourself grace.  If you miss a few days, maybe try it a different way, or just start again.

 Beginning each day expressing gratitude can strengthen our self-compassion.  It can help us give ourselves grace, and in turn be kinder, more compassionate and more open to others.  No matter what happens, it can help remind us of what we care about most, why we’re doing what we do, and what we want most out of life.