Happy new year!!!!
Last year felt like 3 years compacted into one for me and our family. My daughter is growing so fast but also last year David and I “decided” to engage in many high stress related things (if you follow me on instagram you know what I mean, I won’t bore you with the details right now!).
And as we welcome this new year it truly feels like a breath of fresh air.
Like the feeling you get of breathing countryside air after being in the city for a while.
Ahhhhhhhh (come on, take a moment to breath deeply before continuing reading this blog).... Ahhhhhhhhhh.....
See, as I write these words I am truly truly grateful.
In fact, looking back to the last year I can see how it was the year I rekindled my relationship with gratitude. More importantly I can feel how strengthening my gratitude practice and my relationship with saying THANK YOU LIFE has benefited me in every level of my life.
And in this blog I want to get a bit geeky and share with you some real research I found about how gratitude can benefit us. And if you want to read the sources I linked them too.
Without further ado, let’s dive in!
Gratitude has been shown to positively impact the immune system in several ways. Studies have indicated that gratitude can reduce levels of stress and improve overall well-being, which in turn may enhance immune function. For instance, research from the Greater Good Science Center at UC Berkeley suggests that gratitude can indirectly boost immune health by promoting supportive social interactions and reducing inflammation markers like interleukin-6 (IL-6) (Greater Good).
Further supporting this, a study by the Mayo Clinic found that gratitude is associated with improved sleep, mood, and immunity. This research highlights that gratitude can decrease symptoms of depression and anxiety, which are often linked to poorer immune function. Moreover, the act of expressing gratitude can trigger the release of oxytocin, a hormone that fosters social bonding and can help reduce stress (Mayo Clinic Health System).
These findings align with a broader body of research indicating that positive emotions and social support are critical for maintaining a healthy immune system. By encouraging positive behaviours and reducing stress, gratitude creates an environment where the body can better fend off illnesses (Greater Good Science Center).
For those looking to integrate gratitude into their daily routine, practices such as keeping a gratitude journal, expressing thanks to others, and reflecting on positive experiences can be beneficial. These practices not only foster a more positive outlook but also contribute to better physical health through their impact on the immune system.
Practicing gratitude has been shown to aid in lowering stress levels, as highlighted by multiple research studies. Here are some key findings:
Activation of the Parasympathetic Nervous System: When you practice gratitude, it can activate the parasympathetic nervous system, which helps to calm the body. This system reduces the fight-or-flight response triggered by stress, leading to lower blood pressure, heart rate, and overall relaxation (Welcome to UCLA Health).
Reduction in Negative Thinking Patterns: Gratitude helps shift focus from negative to positive thoughts. By regularly acknowledging and appreciating positive aspects of life, individuals can combat the negative thinking patterns that often accompany anxiety and stress (Purdue University).
Increased Positive Emotions: Research by Dr. Judith T. Moskowitz at Northwestern University found that keeping a daily gratitude journal can boost positive emotions. This increase in positivity can help individuals better cope with stress and improve overall mental health (NIH News in Health).
Coping with Stressful Situations: Moskowitz's research also indicates that practicing gratitude is beneficial not only in daily stress but also in managing significant life stressors. This practice helps individuals recognize and savor positive moments, which can buffer the impact of stress (NIH News in Health).
Mental Health Improvements: Studies have shown that gratitude practices are associated with lower levels of depression and anxiety. Individuals with a grateful mindset report higher satisfaction with life and stronger social relationships, which contribute to reduced stress levels (Welcome to UCLA Health) (Purdue University).
Incorporating gratitude into our daily routines, such as maintaining a gratitude journal or simply taking moments throughout the day to acknowledge positive experiences, individuals can effectively lower their stress levels and improve their overall well-being.
Practicing gratitude can significantly enhance the quality and health of relationships, supported by various research studies. Here’s a bit of what caught my attention:
Increased Connection and Satisfaction: Expressing gratitude can improve feelings of connection and satisfaction in relationships. For instance, a study by Sara Algoe and her team at the University of North Carolina found that when one partner in a relationship expressed gratitude, both partners reported increased relationship satisfaction and a stronger connection the following day. This was observed in both romantic and platonic relationships (Psychology Today) (Psychology Today).
Positive Feedback Loop: Gratitude serves as a “moral barometer,” acknowledging and reinforcing positive behaviors. This creates a feedback loop where both parties feel valued and motivated to continue their kind actions. Barbara L. Fredrickson, a professor of psychology, explains that expressing gratitude highlights the moral significance of kind acts, encouraging further positive interactions and deepening the relationship (Psychology Today).
Pro-Social Behaviors: Regularly practicing gratitude can lead to increased pro-social behaviors, such as offering emotional support and help with personal problems. This creates a supportive environment that strengthens the bond between individuals (AgriNat College).
Enhanced Emotional and Social Well-Being: Gratitude promotes emotional and social well-being, which is crucial for maintaining healthy relationships. Individuals who practice gratitude are generally happier, more satisfied, and more optimistic, contributing to healthier and more fulfilling interactions (Psychology Today).
Long-Term Benefits: Long-term studies, such as Algoe’s research with cohabitating couples and sorority sisters, show that expressing gratitude has lasting positive effects on relationships. These studies highlight that gratitude can enhance feelings of closeness and satisfaction over extended periods (Psychology Today).
By fostering a positive, appreciative atmosphere, gratitude helps create stronger, more resilient relationships that contribute to overall happiness and well-being.
Expressing thanks and recognising the good in others is not only beneficial for your own wellbeing, but it also encourages mutual respect and kindness, essential ingredients for healthy, lasting relationships.
Practicing gratitude has been shown to improve sleep quality through various mechanisms. Several studies show the relationship between gratitude and better quality sleep.
Positive Pre-Sleep Thoughts: Writing in a gratitude journal before bed can lead to improved sleep quality. A study published in Applied Psychology: Health and Well-Being found that participants who spent 15 minutes jotting down what they were grateful for before bed slept better and longer. This is because gratitude reduces the focus on negative thoughts and stressors, allowing for a more peaceful and positive mindset conducive to sleep (Psychology Today) (Welcome to UCLA Health).
Reduction in Negative Emotions: Gratitude helps to lessen feelings of anxiety and depression, both of which can interfere with sleep. By focusing on positive aspects of life, individuals can reduce the mental chatter and worries that often keep them awake at night. The American Heart Association also notes that gratitude can lead to improved mood and decreased levels of depression and anxiety, contributing to better sleep patterns (www.heart.org).
Improved Overall Well-Being: People who practice gratitude tend to engage in healthier behaviors and have a more positive outlook on life, which supports better sleep. Engaging in regular physical activity, maintaining a healthy diet, and having strong social connections—all behaviors linked to gratitude—can also promote better sleep quality (Welcome to UCLA Health) (Psychology Today).
By incorporating gratitude into your daily routine, especially before bedtime, you can foster a more positive mental state that supports restful and rejuvenating sleep.
Practicing gratitude can play a significant role in aiding pain management. Research has shown that engaging in gratitude practices can reduce the perception of pain and improve pain tolerance.
Here are the highlights of what I found:
Reduced Perception of Pain: Gratitude practices, such as journaling or mindfulness, can shift focus from pain and discomfort to positive aspects of life. This mental shift can reduce the subjective experience of pain. The American Heart Association notes that expressing gratitude can decrease chronic pain, potentially because it encourages a focus on positive emotions rather than the pain itself (www.heart.org).
Improved Pain Tolerance: Regularly practicing gratitude can enhance one's resilience and coping mechanisms, which in turn can help manage pain more effectively. A study cited in The Pacer Blog found that gratitude journaling can increase pain tolerance and improve overall pain management. By fostering a positive mindset, individuals are better equipped to handle pain and discomfort (Pacer Blog).
Enhanced Mental Health: The positive emotions associated with gratitude can lead to improvements in mood and reductions in stress and anxiety. These mental health benefits can indirectly influence how pain is experienced and managed. A sense of well-being and emotional stability can lessen the overall burden of pain (Calm Blog) (www.heart.org).
Incorporating gratitude practices into daily routines, such as keeping a gratitude journal or participating in mindfulness exercises, can thus be a valuable complementary strategy for managing pain. By focusing on positive aspects of life, individuals can experience less pain and better overall health outcomes.
Practicing gratitude has been shown to significantly increase resilience, helping people better cope with stress and adversity. Here’s how it works:
Active Coping: Gratitude encourages a proactive approach to dealing with stress. By focusing on what they are grateful for, individuals are more likely to confront challenges directly rather than avoiding them. This active coping mechanism enhances resilience by fostering a sense of control and efficacy (Psychology Today) (Psychology Today).
Positive Emotion and Perspective: Gratitude shifts one's focus from negative to positive aspects of life, which can alter their overall perspective. This cognitive reappraisal helps in recognizing and appreciating the good, even during tough times, thereby boosting emotional resilience (Psychology Today) (Psychology Today).
Post-Traumatic Growth: Research has shown that gratitude can lead to post-traumatic growth, where individuals not only recover from trauma but also experience personal growth as a result. This growth enhances resilience by building a stronger, more positive outlook on life and increasing psychological strength (Psychology Today).
Social Support and Connection: Gratitude often involves expressing thanks to others, which can strengthen social bonds. Stronger relationships provide emotional support during difficult times, contributing to greater resilience (Psychology Today) (Greater Good).
Neurobiological Benefits: Gratitude practices can activate the brain's reward system, releasing dopamine, which helps in reinforcing positive behaviors and emotions. This neurobiological effect supports the development of resilient habits and enhances overall mental health (Psychology Today).
These findings are supported by various studies and expert opinions, indicating that gratitude is a powerful tool for building resilience and improving mental well-being
(Psychology Today) (Greater Good) (Psychology Today).
Gratitude affirmations to say out loud in front of the mirror:
I am thankful for the opportunity that today brings
My life is full of blessings
I am thankful for the power I possess to create a life I love
I am grateful for the people I love
I am able to see good in each day
I invite gratitude into my heart
I am thankful for the challenges I have overcomes
I trust that more blessings are coming my way
I have everything I need
I am thankful for the air in my lungs
I am grateful for the roof over my head
I am so grateful to experience life
I intentionally choose gratitude
Last year I fulfilled a dream, I published my first book (then a few more jaja!)
"A Year of Gratefulness: Journaling and Self Reflection" is a journal/workbook designed to be a year-long companion, offering weekly guidance for introspection and the cultivation of a grateful outlook. Within its pages, you will encounter an many creative tools including journaling prompts, Cognitive Behavioral Therapy (CBT) frameworks, coaching methodologies, affirmations and many sources of inspiration sources to feed into your gratitude practice.
Remember, the purest form of gratitude is that which comes from the heart without expectations or conditions. It is feeling a deep appreciation and recognition for the things, people, or experiences in our lives simply because they exist or because they have positively impacted us. This form of gratitude is genuine, sincere, and selfless, emanating from a place of true emotional and spiritual connection.
Thank you for reading and happy new year!
Carla Carolina Watson is a mother, Wellbeing Coach, Hypnotherapist, NLP Practitioner, Yoga & Breathwork Teacher and energy worker.
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