As we enter into the season of Thanksgiving and Christmas, we enter into a time for reflecting on the many blessings we have seen through the year. Acknowledging those people, organizations, and the times that have shaped them is important and rewarding in ways you may not have thought of.
“Gratitude is the single most important ingredient to living a successful and fulfilled life.” Jack Canfield, author of Chicken Soup for the Soul
According to Wikipedia, gratitude
is, “a feeling or attitude in acknowledgment of a benefit that one has received
or will receive. The experience of gratitude has historically been a focus of
several world religions, and has been considered extensively by moral
philosophers.”
In every culture, philosophers and
sages have taught that gratitude is one of the keys to happiness, fulfillment,
and well-being. Although the concept of gratitude seems warm and fuzzy, there
has been a great deal of research in the past few decades which shows that
being grateful has a significant positive impact on people’s lives.
Gratitude Research
Dr. Robert A. Emmons of the University
of California is widely regarded as the world’s leading scientific expert on
gratitude. He is a professor of psychology at the University of California,
Davis, and the founding editor-in-chief of The Journal of Positive
Psychology. In 2003, he and Dr. Michael E. McCullough of the University of
Miami examined the effect of a grateful outlook on psychological and physical
well-being.
The study involved 201 undergraduate
students who were enrolled in a psychology class at a large university. Dr.
Emmons and Dr. McCullough split the people into three groups. Participants were
asked to keep diaries. One group recorded daily events without being told
specifically what to write about. The second group was instructed to make a
list of unpleasant experiences. The third group was instructed to note the
things they were grateful for.
Dr. Emmons and Dr. McCullough
discovered that daily gratitude exercises resulted in higher levels of
enthusiasm, optimism, and energy. Participants in the gratitude group
experienced less anxiety and depression. They were also more likely to help
others and to achieve their personal goals. The findings were summarized in
2003 in a paper titled Counting Blessings Versus Burdens: An Experimental
Investigation of Gratitude and Subjective Well-Being in Daily Life.
Since that time, much more research on
gratitude has been done. On his website, Dr. Emmons writes, “Gratitude
heals, energizes, and transforms lives. We are engaged in a long-term research
project designed to create and disseminate a large body of novel scientific
data on the nature of gratitude, its causes, and its potential consequences for
human health and well-being. Scientists are latecomers to the concept of
gratitude. Religions and philosophies have long embraced gratitude as an
indispensable manifestation of virtue, and an integral component of health,
wholeness, and well-being. Through conducting highly focused, cutting-edge
studies on the nature of gratitude, its causes, and its consequences, we hope
to shed important scientific light on this important concept.”
Benefits of Gratitude
The research continues to show that
people who maintain an attitude of gratitude are healthier, both physically and
emotionally, than those who do not. People who have a grateful outlook enjoy
the following benefits.
- Better sleep
- High energy level
- High level of optimism
- Capacity for forgiveness
- High levels of joy and happiness
- Healthy hearts and immune systems
- The ability to handle times of loss or crises
- Lowered incidence of stress, anxiety, depression, and headaches.
Journaling for Gratitude
One of the most common methods for
maintaining a sense of gratitude is keeping a journal to record experiences one
is grateful for. For example, a person might feel gratitude for something he or
she saw in nature or in a work of art. Also, a nice conversation with a close
friend or something as simple as a good cup of coffee could be noteworthy in a
gratitude journal.
Recording positive experiences can
boost levels of energy, enthusiasm, and determination. Gratitude
journaling for as little as two weeks can produce positive effects for as
much as six months. Here are a few questions to get started with a gratitude
journal.
- Who or what inspired me today?
- What made me happy today?
- What gave me peace today?
It’s a good idea to avoid repeating
the same items over and over. This will require you to dig a little deeper each
day. As you do, you will see more and more in your life to be grateful for.
Inspiring Thoughts About Gratitude
“Reflect on your present blessings, on which every man has many, not on your past misfortunes, of which all men have some.” Charles Dickens
“Gratitude is an immensely powerful
force that we can use to expand our happiness, create loving relationships, and
even improve our health. If you want more happiness, joy, and energy, gratitude
is clearly a crucial quality to cultivate. It is a fullness of heart that moves
us from limitation and fear to expansion and love. When we’re appreciating
something, our ego moves out of the way and we connect with our soul. Gratitude
brings our attention into the present, which is the only place where miracles
can unfold. The deeper our appreciation, the more we see with the eyes of the
soul and the more our life flows in harmony with the creative power of the
universe.” Deepak Chopra
“Gratitude shifts your focus from what your life lacks to the abundance that is already present. In addition, behavioral and psychological research has shown the surprising life improvements that can stem from the practice of gratitude. Giving thanks makes people happier and more resilient, it strengthens relationships, it improves health, and it reduces stress.” Marelisa Fabrega
“Researchers have found that
individuals who exhibit and express the most gratitude are
happier, healthier, and more energetic. Grateful people report
fewer symptoms such as headaches, stomachaches, nausea, even acne,
and spend more time exercising! And the more a person is inclined towards
gratitude, the less lonely, stressed, anxious, and depressed he or she will
be.” Ellen Goldman
In this article, I have discussed the
positive impact gratitude can have on a person’s mental, emotional, and
physical health. I’ve noted that maintaining a gratitude journal can be a very
effective way to develop an attitude of gratitude.
If you have a comment about this
article, please leave it in the comments section. If you know of someone who
might benefit from the information in this blog, please share it with your
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key elements to add vibrance and vitality to your life. This includes
nutrition, chiropractic care, and fitness. If you need to consult with a
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Through December, new patients can get
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consultation about their health with Dr. Thomas.
Dr. Jon Thomas is a Board Certified Chiropractic
Physician. His practice, The Vibrant Life Health Center, is located in the
Mandarin section of Jacksonville. His interest in health and fitness started
early, and his athletic pursuits have included BMX racing, Professional
Snow Skiing, Water Skiing, Baseball, Weight Lifting, and Martial Arts. After
studying and learning from some of the top health experts throughout the world,
Dr. Thomas dedicated his life to helping people of all ages to transform their
lives. The objective for each patient is to initiate the body’s healing and to
work progressively toward a body that functions optimally. Dr. Thomas is seen
regularly on TV on First Coast Living, where he discusses the transformations
of his patients. He also speaks at events throughout the community and writes
informative articles to improve the health of residents throughout
Jacksonville.
