Cultivating Gratitude

Gratitude is a powerful tool that can combat both negativity and anxiety. Focusing on things that bring you joy and being grateful for the good in your life - even things as simple as a good cup of tea - is one of the first steps to cultivating a greater sense of emotional well-being and overall positivity. Several studies, including those by Harvard Health, have shown that gratitude is strongly and consistently associated with greater happiness. It helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

Getting Started

Find things to be grateful for.

Redirect your mind towards gratitude.

Tips

Keep a gratitude journal and add to it everyday.
Meditate on your gratitude list, giving thanks for your good fortune.
Practice gratitude at the same time every day to make it a habit.
Tell someone you love them and how much you appreciate them. Nurture the friendships you have - good friends don’t come along every day. Include an act of kindness in your life each day.

FAQs

What happens if I continue to practice gratitude daily?

Gratitude practice can also reshape the brain. While we used to believe that our brains were fixed in adolescence, neuroscientists have recently discovered that our brains continue to grow and reshape well into old age. Therefore, the more you focus on gratitude, the easier it will become to identify the positives of any situation, regardless of how dark things may seem.

What are the benefits of gratitude?

Regularly practising gratitude is associated with enhanced optimism, better sleep, fewer physical ailments, and lower levels of anxiety and depression.

Is it wrong to get upset over situations?

Not at all - there are bound to be instances where your mind is directed towards negativity. Your feelings are valid, so you should acknowledge them. However, focusing on this negativity can have an adverse impact on your mental and physical well-being, which is why gratitude is so important. Gratitude is not the absence of negative feelings, but it is the ability to be happy in spite of them, therefore reducing how much a situation upsets you.

Healthy Ways of Processing Emotions

Processing emotions is about learning to understand, make sense of and deal with emotions in healthy productive ways.

Saying NO

Saying ‘no’ is not always easy, but it is important. Setting boundaries allows us to recognise how much we are capable of handling, and go about our daily lives in a healthy and efficient manner.

Have a Sleep Routine

Having adequate sleep is the most important part of self-care. A satisfactory amount of sleep helps restore the mind and body. Try to go to bed and wake up at the same time every day.

Socializing

Socialization is key to self-care. Close connections are important to your well-being. The best way to cultivate close relationships is to put time and effort into building and maintaining your relationships with others.

Yoga

Yoga is hands down one of the best self-care tools. Spending time on your mat can benefit your brain, heart, and bones, and even change the expression of your genes Even 10 to 15 minutes a day is valuable in re-patterning dysfunction in your body. It’s about personal practice.

Eating Well

Combining smart nutrition strategies with a healthy diet can do wonders for your body and mind. Here are ten smart eating habits that’ll help you lead a healthier and happier life: Load your plate with fruits and vegetables. Fruits and vegetables are a great source of vitamins, minerals, fiber and antioxidants. According to a recent study published in the British Journal of Health Psychology, there’s a correlation between eating fruits and vegetables and feeling positive.

Journaling

Journaling is the act of recording your thoughts and feelings about the situations in your life, and is helpful in safeguarding your mental health. Using a journal regularly can help you recognise events that evoke complicated emotions, identify their causes, and figure out ways to understand or prevent them in the future. You can also use a journal to keep track of the things that you are grateful for everyday, or to monitor your dietary habits and other practices.

Workout

One of the core components to taking care of yourself is exercise. Regular exercise can improve your physical health, decrease the risk of serious health conditions, and safeguard your emotional well-being.

Practicing Mindfulness

Mindfulness is the act of being completely present in a given moment; acknowledging your thoughts and letting them go without judgement. This practice can help you reap the benefits of your self-care routine - it reduces stress and anxiety, evoking a sense of contentment with the life you live.

Cultivating Gratitude

Gratitude is a powerful tool that can combat both negativity and anxiety. Focusing on things that bring you joy and being grateful for the good in your life - even things as simple as a good cup of tea - is one of the first steps to cultivating a greater sense of emotional well-being and overall positivity. Several studies, including those by Harvard Health, have shown that gratitude is strongly and consistently associated with greater happiness. It helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

Healthy Ways of Processing Emotions

Processing emotions is about learning to understand, make sense of and deal with emotions in healthy productive ways.

Saying NO

Saying ‘no’ is not always easy, but it is important. Setting boundaries allows us to recognise how much we are capable of handling, and go about our daily lives in a healthy and efficient manner.

Have a Sleep Routine

Having adequate sleep is the most important part of self-care. A satisfactory amount of sleep helps restore the mind and body. Try to go to bed and wake up at the same time every day.

Socializing

Socialization is key to self-care. Close connections are important to your well-being. The best way to cultivate close relationships is to put time and effort into building and maintaining your relationships with others.

Yoga

Yoga is hands down one of the best self-care tools. Spending time on your mat can benefit your brain, heart, and bones, and even change the expression of your genes Even 10 to 15 minutes a day is valuable in re-patterning dysfunction in your body. It’s about personal practice.

Eating Well

Combining smart nutrition strategies with a healthy diet can do wonders for your body and mind. Here are ten smart eating habits that’ll help you lead a healthier and happier life: Load your plate with fruits and vegetables. Fruits and vegetables are a great source of vitamins, minerals, fiber and antioxidants. According to a recent study published in the British Journal of Health Psychology, there’s a correlation between eating fruits and vegetables and feeling positive.

Journaling

Journaling is the act of recording your thoughts and feelings about the situations in your life, and is helpful in safeguarding your mental health. Using a journal regularly can help you recognise events that evoke complicated emotions, identify their causes, and figure out ways to understand or prevent them in the future. You can also use a journal to keep track of the things that you are grateful for everyday, or to monitor your dietary habits and other practices.

Workout

One of the core components to taking care of yourself is exercise. Regular exercise can improve your physical health, decrease the risk of serious health conditions, and safeguard your emotional well-being.

Practicing Mindfulness

Mindfulness is the act of being completely present in a given moment; acknowledging your thoughts and letting them go without judgement. This practice can help you reap the benefits of your self-care routine - it reduces stress and anxiety, evoking a sense of contentment with the life you live.

Cultivating Gratitude

Gratitude is a powerful tool that can combat both negativity and anxiety. Focusing on things that bring you joy and being grateful for the good in your life - even things as simple as a good cup of tea - is one of the first steps to cultivating a greater sense of emotional well-being and overall positivity. Several studies, including those by Harvard Health, have shown that gratitude is strongly and consistently associated with greater happiness. It helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.