Choosing Gratitude
This morning I wished Happy New Year to someone and their response to me was, “Is it really a happy new year? I don’t think so.” Although I was startled by their response, I can understand why that might be someone’s feeling. It seems there is so much bad news in the media (wars, crime, economy, politics, etc…) and all around us it is hard not to feel negative.
The reality is that humans are hard-wired to fixate on the negative. It was what kept our ancestors alive thousands of years ago. They always had to be on the lookout for threatening animals, tribes, and vegetation. The reality for most of us today is that we don’t face the constant threats our ancient brains are wired to look for, but our brains don’t know that. So, we need to do a little re-wiring.
The best way to re-wire your brain to not be negative is to intentionally choose gratitude every day. As you are considering what old habits to break and what new habits to form in 2024, I nominate this one. It is easy, free, and can positively impact your mental health. Check out this research and analysis that was done on the strong connection between higher levels of gratitude and lower levels of depression. Additionally, the study also reported “that people with higher levels of gratitude report more optimism, positive affect, and satisfaction with life. People high in gratitude also have higher self-esteem and evaluate themselves more positively.”
If you would like less negativity in your life, here are some ideas for getting started:
Choose a time of day or day of the week when you consistently write down three things you are grateful for. It can be as simple as hitting all green lights on your way to work or as significant as receiving a cancer-free diagnosis.
Use one of many free apps to track your gratitude journaling. You can alternatively use a notebook, voice memo on your phone, or the notes app on your phone to log what you are grateful for. I use the Calm app to track my daily gratitude.
Find an accountability partner to text with once a day. Commit to communicate at least one thing you are grateful for from the day.
Incorporate into your family dinner conversations at least one thing you are grateful for from the day.
It doesn’t matter how you do it. The key is to do it consistently. That is when you will see results. Try one of these things or something similar for a few weeks to see if you notice a change. Just like you don’t see the benefits of exercise until you have done it for a while, the same thing holds true for choosing gratitude. It works better over time.
Another way to help yourself feel good is to take a stretch break. Enjoy this week’s Express Desk Stretch and try to consider one stretch pose you are grateful for.
If you find these posts and linked videos helpful to your mental and physical well-being at work and in life, please share them with friends, family, and colleagues. That will encourage me to keep making them.
Kindly,
Anita