If you’ve been in any recovery community for any length of time, you know the word “gratitude” is thrown around a lot throughout the community. And for good reason! There are a lot of studies showing that gratitude can reduce depression and improve relationships, among other benefits.
But what even is gratitude? Gratitude is the state of being thankful for persons, places, things, and ideas! This sounds like a very simple thing to have; however, with life’s trials and tribulations, it can take a lot of work and daily practice to be grateful.
How do you increase your gratitude and express it?
Here are a few ideas to help you on your journey to gratitude:
- Meditation – A simple internet search and you can find a ton of gratitude meditations you can listen to. Some are guided, with music, and you might find a meditation with positive affirmations. Taking some time out of your day for a pause, being still, and focusing all your mental focus on gratitude, will intuitively make your mindset lean into gratitude.
- Journaling – There is no right or wrong way to journal. Take a few minutes to jot down things you are grateful for. It can be as big as having a job or as small as having a toothbrush and floss. Try to name different things every day. Over time, you will have a massive list, and it will be a good resource for you to look at when you have bad days.
- Thank you – Take some time to write a note or tell a friend or family member thanking them for something they have done for you. A handwritten note is something we rarely hand out in society. By taking the time to write someone a note, you can brighten their day, and they can pay the gratitude forward to the next person.
- Acts of kindness – Along the lines of writing a thank you note, do something for someone else. Buy someone flowers, dinner, or even a book and inscribe it with a personal message. Your act of kindness does not have to be monetary. You can wash someone’s car or take some time to play a favorite game with them. Doing something for someone else not only helps them, but it also helps you build esteem.
- Collage – Break out the art supplies and make a collage of all the things you are grateful for. You can use old magazines, affirmations, or different trinkets to add to a poster board. Once you are done, you can display it in your room as a reminder of how thankful you are for the thoughts and things you have.
- Take a walk – Get outside and get your body moving. Take the time to focus on all your surroundings. You can focus on the trees, the breeze, the birds chirping, and the smells of the outdoors. All are things you can be thankful for. Over time, you will be more observant of your surroundings and, in turn, increase your gratitude for them.
- Reframing – This is probably the most difficult of the bunch. Reframing means rethinking what might be considered a “bad” situation and finding the good in it. For example, you are in a car accident, which is a horrible situation, but by reframing, you realize you were not hurt in the accident. You can be grateful that you were not injured. Over time, you can reframe your thinking with a majority of your problems and at a faster rate. This will help you deal with difficult situations much more easily.
Life can be hard, but a small change in perception can make a huge change in your outlook. Next time you are feeling down, take a walk, create a collage, or meditate. There are so many options to work on your gratitude. Hopefully, some of these practices you can add to your routine and help with your overall well-being.