The proven power of gratitude — and how to practice gratitude every day

What are you most grateful for right now? It could be as simple as your morning cup of coffee or as significant as a new job opportunity. When it comes to your physical and mental health, actively practicing gratitude — being thankful or appreciative for things in your life — can have powerful effects. Learn some of the proven benefits of incorporating a regular gratitude practice into your routine, as well as some simple ways to get started.

The benefits of a regular gratitude practice

Research shows that incorporating a regular gratitude practice into your life can come with many benefits to your physical health, your mental health, your sleep, and even your longevity. Here are some of the key benefits of practicing gratitude every day:

• Lower levels of anxiety and depression (based on a review of 70 studies that included more than 26,000 participants)
• A reduction in negative thinking patterns, which is beneficial for managing anxiety
• Better sleep quality due to reduced anxiety and depression
• Lower blood pressure and a calmer nervous system
• Fewer common health complaints, such as headaches, digestion issues, respiratory infections, runny noses, and dizziness
• Possible lower levels of inflammatory biomarkers, which are associated with chronic diseases that can reduce lifespan

Simple ways to practice gratitude

Developing a regular gratitude practice doesn’t have to be time-consuming or difficult — it should be enjoyable and fulfilling. Here are some simple gratitude practices you can easily incorporate into your daily routine.

Gratitude journaling 

Gratitude journaling is a good way to get everything you’re grateful for down on paper — or at least in your phone’s “notes” app — so it’s there for you to review when you need a mood booster. Keeping a gratitude journal prompts you to recall things you’re grateful for each day, and it can even help you become more mindful and enjoy life’s small moments more, as you’ll start to mentally take note of things you’re grateful for as they happen.

There are several different methods of gratitude journaling, including:

• Writing in a paper “gratitude journal” with specific prompts — there are several different types available to purchase at local bookstores or online
• Keeping an ongoing list of all the little things you’re grateful for in the notes app on your phone, and adding to it daily
• The “three good things” method, where you write down three things you’re grateful for every day (likely first thing in the morning or at bedtime)
• The “gratitude jar” method, where you write down something you’re grateful for each day and put the piece of paper into a jar you can open up and read later

Gratitude meditation

Gratitude meditation is a mindfulness practice that focuses on thankfulness and appreciation. It involves setting aside time from your day to actively reflect on the parts of your life that you’re thankful for. This type of meditation can help you shift away from negative thoughts and stress to a more positive mind-set and feelings of contentment.

There are many different ways you can practice gratitude meditation, but if you’ve never tried meditating before, using a guided meditation app might be the best way to get started. Gratitude-focused meditation typically follows these steps:

1. Find a quiet spot to sit comfortably and close your eyes.
2. Mentally list or visualise things, people, experiences, or aspects of your life that you’re grateful for. This can include anything you like — good health, family and friends, a good meal, or a sunny day, for example.
3. Don’t just think about the things, but try to actively feel the positive emotions and warmth that come with appreciating them.

Gratitude letters 

Gratitude letters are exactly what they sound like: letters you write to people or things you’re grateful for. This is a great option for people who find it difficult to sit down and meditate, as the action of writing helps to keep you focused. Whether or not you ever send the letters is up to you, but the act of pausing to reflect on someone or something you’re grateful for — and writing down all of the reasons for your gratitude — is a powerful exercise.

These are just a few of the most popular gratitude practices you can incorporate into your routine to experience positive effects on your well-being, but there are plenty of other ways you can bring more gratitude into your life. Choose the method that resonates most with you, and get started today.

Have health insurance through BF&M? Check out our LiveWell programme page to learn about the wellness benefits available to you.