Proven benefits that being grateful can have on your mental health

Yesterday marked Anzac Day in New Zealand and Australia. A day to commemorate those who have served, and continue to serve, their countries so that we might enjoy the freedom we have today. This got me thinking about gratitude.

Many of us are guilty of always reaching for the next bright, shiny thing believing that’s the thing that will finally make us happy. “If I could just get that promotion/pay rise/bigger house/new dress/fancy car/perfect family (insert your own word!), then I’ll be happy”. Except of course, when we get it, we’re not happy and we find ourselves reaching for the next thing. In this infinite search for the perfect life our focus is always on what we lack and we rarely stop to appreciate what we already have.

Numerous studies have shown that those who count their blessings tend to be happier and suffer less from depression. In fact studies have even shown a reduction of symptoms in those already suffering from mental health issues after engaging in a regular gratitude practice.

One of the reasons for this is the fact that expressing gratitude helps trigger the release of dopamine and serotonin in the brain. Two key chemicals involved in regulating our mood and emotions and generally making us feel good!

Being grateful can benefit our mental health in many ways

Reduces toxic emotions

Our brains are incapable of focusing on positive and negative emotions at the same time (spoiler alert…..multitasking is a myth!). If we spend all our time and energy fixated on what we haven’t got yet, it’s no wonder we have a hard time feeling happy and content. Consciously practicing gratitude can switch our brain’s attention to the positive, leaving little room for negative feelings such as regret, resentment and jealousy.

Increases enjoyment of life

Paying more attention to the good in our lives can change the way we see and experience the world. We begin to appreciate the little things more, giving us increased meaning and pleasure from daily life. This can have a big impact on our energy levels, motivation and outlook.

Improves resilience to stress

Being thankful helps us keep perspective, putting us in a stronger position when it comes to dealing with adversity and stress. Rather than looking at the negatives as a sign that the world is against us, we instead use them as an opportunity to learn and grow.

Builds stronger social connections

The more grateful we are for what we have in our own lives, the less we feel the need to compare ourselves to others. We tend to be more empathetic, compassionate, kind and forgiving which can increase our feelings of connectedness, helping us build deeper relationships. And we know that being part of a tribe is key for our mental health!

10 ways to practice gratitude

Our brains are naturally wired to look for the bad stuff. It’s main job is after all, to protect us. Looking on the bright side therefore takes a bit more of a conscious effort. There are numerous ways to incorporate more gratitude into your day to day. It doesn’t really matter what you do, the key is to do something, be intentional and consistent and make it a habit. Here’s a few ideas to get you started.

1. Keep a gratitude journal and write in it daily
2. Look for the good things, notice them and appreciate them
3. Say thank you to someone and really mean it
4. Write a card to someone you haven’t seen in a while
5. Remember the hard times and what you learnt from them
6. Find a positive in every situation
7. Try a gratitude meditation
8. Appreciate yourself by focusing on your strengths and qualities
9. Do something nice for someone else
10. Write a list of everything you’re grateful for

Implementing a gratitude practice won’t magically make all your problems disappear. Unfortunately, shit happens and life doesn’t always go as planned. But, consciously being more grateful can help you become more aware and appreciative of the good things over time, and doesn’t that sound like a nicer way to live life?

In the words of the world’s leading scientific expert on gratitude, Robert A. Emmons, Ph. D “people who live a life of pervasive thankfulness really do experience life differently than people who cheat themselves out of life by not feeling grateful”.