MSU Extension Healthy Relationships

If you’re looking for a personal goal that has the potential to relieve stress and shift your negative thoughts to feelings of more happiness, consider practicing gratitude. 

There have been numerous studies over the last several decades that support the benefits of gratitude; socially, physically and psychologically. Gratitude has been shown to help with our overall physical and emotional health, strengthen our relationships, and make us more resilient to life’s challenges. 

If you’re looking for ways to start cultivating gratitude and being more grateful in your life, consider the following:

Acknowledge at least three good things that occurred during the day.

Before going to bed at night, designate some time to write down at least three things that went well for you during the day. The things you write down do not necessarily have to be big events or major feelings. Even small and/or ordinary things like remembering how the sun was shining during the day, or the warm feeling you had when someone smiled at you in the grocery store, will increase your appreciation and memory of your blessings.

Make a list of things you take for granted.

Sometimes it’s easy to take things for granted, but imagine what your life would be without everyday things like air conditioning in the summer and heat in the winter, clean drinking water, the ability to call a friend or family member on your phone, etc. Acknowledging and celebrating the things in your life that you may be taking for granted (even the small things, like toilet paper!) can help you put things in perspective and boost your overall mood.

Write a testimonial of thanks.

Think of someone who was especially kind to you or that has had a major impact on your life. Express your appreciation by writing this person a letter, giving examples of what he or she has done for you. If possible, hand deliver the letter, in person. If the person is no longer living, give the letter to a family member. This small act of kindness can help take the focus off some of your own problems, while properly thanking those who have made a positive influence on your life.

Practicing gratitude takes time and commitment and may feel awkward at first (it can take up to two weeks to retrain your brain to notice the benefits of your positive thoughts and experiences). The important thing is to be patient and keep trying. 

Michigan State University Extension offers programs, such as Mindfulness for Better Living, RELAX: Alternatives to Anger and PATH (Personal Action Towards Health) that focus on using your mind to improve stress, manage chronic conditions and reach personal health goals. For more information, contact your local MSU Extension office.