Gratitude is a wonderful way to enhance mental wellness. Many theories of happiness, Positive Psychology texts, and researchers recognize the value of gratitude. Gratitude allows people to focus on what they have, and minimize what they lack. (I am grateful for my dogs)

What exactly is Gratitude?

There are many definitions of gratitude, people should seek their own ideas and definition and best practices. Gratitude can be an internal and external process. Here are definitions of gratitude: (I am grateful for mountains)

“The appreciation of what is valuable and meaningful to oneself and represents a general state of thankfulness and/or appreciation” (Sansone & Sansone, 2010)

“A social emotion that signals our recognition of the things others have done for us” (Fox et al., 2015)

“The state of being thankful or grateful” (Meriam Webster, 2017).

“An internal state or external expression of thankfulness, appreciation, or recognition of value” (Mikita, 2018)

Regardless of the specific definition of gratitude. or method of expression it can help improve wellness and health. Making the conscious decision to practice internal or external gratitude is important. Making gratitude a larger part of life can improve fulfillment, optimism, physical and mental health (Morin, 2015). (I am grateful for Colorado Mountain College)

Benefits of Gratitude

Physical health: Fewer trips to the doctor, improved sleep, increased exercise and motivation, pain reduction, relaxation, better immune health, fighting diseases including cancer even prolonging life expectancy (Allen, 2018) (I am grateful for home)

Mental health: Reduces materialism, increases spirituality and fulfillment, enhances self-esteem and optimism, elevates resilience, improved outlook on life. (I am grateful for hot springs)

Combating mental illness: Gratitude has been shown to reduce the signs of mental illness including anxiety, depressive, eating, and other categories of disorders. (Greenstein, 2016). (I am grateful for cheese and crackers)

Social Connection: Deeper relationships with family, friends, spouses and even strangers. Gratitude makes us more desirable to be around and even “dateable” and more attractive to romantic partners. (I am grateful for blankets)

Occupational: Improved work performance and better communication, managerial skills, job satisfaction and goal achievement. (I am grateful for sunshine)

How Can I be More Grateful?

Slow down: One reason for ingratitude is rushing — we don’t stop and smell the mountain wildflowers. I am not important enough to rush and miss the beauty of what’s around me. Slow down, savor life. Smell the petrichor (fancy word for the smell of rain), flowers, or other beauty in your life. (I am grateful for India pale ales)

Volunteer: Give back to the world. Give the Breckenridge Outdoor Education Center a day of volunteering, pick up litter, be kind, any nonprofit that relies on volunteers can use your help! (I am grateful for yoga, namaste)

Travel: Recognize how much you have compared to the rest of the world and gratitude will flourish, all the way down to your toilet (a luxury once you’ve pooped at Mount Everest Base Camp in a precarious death-trap poop tent). Seeing the the world is often humbling, revealing, and puts life in perspective. (I am grateful for my shoes)

Express your blessings: Identify and list things/people/events/etc. you are grateful for, particularly when stressed out or forlorn. Say them out loud, alone, on social media or to people. (I am grateful for the smell of fresh bread)

Keep perspective: Stressing over life events happens to everyone. It is normal and appropriate. However, keeping those stressors in perspective leads to gratefulness, and will likely minimize the negative. Is the world going to end because of your problem? Probably not. Don’t ignore your problems, but keep them in perspective. (I am grateful for memories)

Gratitude journal: Writing down gratitudes improves recognition and recall the awesomeness in life. I write down three things every day that I am grateful for in my journal and read it on days when struggling. (I am grateful for grilled cheese)

Share your gratitude: Write someone a letter, call, email, have coffee, give a small gift — whatever it takes to let them know how much you appreciate them. Go out of your way to thank ANYONE who has helped you or the world. (I am grateful for serendipitous meetings)

Quit your b****ing: Seriously. The amount of “first world” complaining we do is sickening. It is foul to complain about the inconsequential, and is the antithesis of gratitude. Not that your problems don’t matter, but perspective! (I am grateful for my FJ Cruiser)

Gratitude is not the absence of goals, desire, or wanting more. Rather, the recognition and appreciation of everything one has. Taking time to identify and value blessings is important to well-being, health, and overall wellness. (I am grateful for my family, biological and chosen)

Gratitude Activities and Exercises

• Define gratitude in your terms
• How you can improve internal and external gratitude
• Participate in the gratitude exercise from Soul Pancake (write a letter of gratitude, then call and read it to the person, send it to them, or share it some how)
• Keep a gratitude journal (writing three things you are grateful for everyday)
• Record video messages of gratitude for people and share them with people
• Gratitude photo album (take a photo everyday of something you are grateful for)
• Some sort of gratitude activity, check out the Gratitude 100
• Thank 10 people every day
• Take a person you are grateful for to coffee/lunch/hike and express your gratitude
• Get creative! JUST BE GRATEFUL!

References

• Allen, S. (2018). Is Gratitude Good For Your Health? Greater Good Magazine.
• Greenstein, L (2016). When Looking for Happiness, Find Gratitude. National Alliance on Mental Health.
• Morin, A (2015). 7 Scientifically Proven Benefits of Gratitude. Psychology Today.
• Samsone, R. & Samsone A. (2010). Gratitude and Well Being The Benefits of Appreciation. NBCI.