November is National Gratitude Month, and the month we celebrate Thanksgiving, so it is a time we often focus on what we are thankful for. But did you know that practicing gratitude year-round can actually benefit your physical and mental health and improve quality of life? Studies have shown that making time to remind ourselves of what brings us joy can improve relationships, boost mood and reduce the stress and anxiety that can damage our health over time.
How Does Gratitude Benefit You?
According to an article published by UCLA Health, taking time to practice gratitude may have positive health benefits, such as:
Reducing Depression
A review of 70 studies found an association between higher levels of gratitude and lower levels of depression. People with a mindset of gratefulness report higher satisfaction with life, higher self-esteem and strong relationships.
Lessening Anxiety
Gratitude can help people cope with anxiety by combatting negative thinking patterns and helping them focus on what they are thankful for in the present instead of worrying about the past or future.
Relieving Stress
Stress triggers a fight-or-flight response in your nervous system. This can be helpful in dangerous situations, but constant stress can have negative health impacts. Taking the time to pause and practice gratitude can have a calming effect on your nervous system, reducing blood pressure and heart rate.
Improving Sleep
Those who practice gratitude tend to have positive attitudes and engage in activities that promote their well-being, such as exercising, eating well and developing healthy sleep habits. Having lower stress and anxiety levels can also improve sleep.
Supporting Heart Health
Many of the benefits of practicing gratitude also impact heart health. Reducing anxiety, relieving stress and improving sleep can lower blood pressure, which in turn benefits the heart.
Tips for Practicing Gratitude
Practicing gratitude is a great idea, in theory, but how do you actually incorporate it into your daily life? It can be so easy to focus on the negatives and the worries for the future. The key is to take just a few minutes each day to do something that shifts your focus, such as:
- Keeping a gratitude journal to jot down something you are grateful for. Even if it’s just one thing, it can help you to shift toward a more positive mindset.
- If keeping a journal is not your thing, just taking a moment at the beginning of the day to think about what you have to be thankful for can help you experience peace and calm.
- Redirecting your negative thoughts when they creep in by taking a step back and reframing the situation. Draw on previous positive experiences to help you focus on your abilities to handle whatever problems arise.
- Sharing your gratitude with others in your life by sending a quick note to someone you are thankful for or starting a practice with family and friends of sharing something you are grateful for on a regular basis.
Carving out even a few minutes each day to practice gratitude can have major benefits for your mental and physical health, your relationships and your overall well-being.
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