The worldwide pandemic has caused many changes in our lives. The added stress and worry about the unknown makes it easy to have a negative attitude, and emotions like doubt, fear and anxiety can impact our health, making us more susceptible to illness and depression. Now more than ever, itís important to maintain our health and immune system, and having an attitude of gratitude might be just what you need.Each November, we often encourage thankfulness and showing gratitude, but what is the difference between the two? Thankfulness is recognizing and appreciating something that has been given to you or done for you, while a grateful attitude is deeper. Gratitude is a complex emotion that stems from recognition of positive things and people in your life, and acting on that emotion. Itís an attitude attached to an emotion.What does this have to do with your health? Gratitude and acts of service, which are often the expression of gratitude, promote a multitude of health benefits.
- Gratitude can help relieve stress and increase positive emotions. When we are stressed, our body produces more stress hormones, such as cortisol, and this negatively impacts our entire body including our immune system. Expressing gratitude, either in person or by writing in a gratitude journal, increases dopamine and serotonin levels (those feel good hormones) and reduces cortisol levels (the stress hormone). When a person focuses on the positives in life, it can decrease the heart rate and help calm the body and mind.
- Gratitude can help you sleep better. Sleep is extremely important for health. People who do not have adequate sleep are at higher risk for developing obesity, cardiovascular disease, diabetes, depressed immune system and other negative health conditions. Studies show grateful people are able to fall asleep faster and stay asleep longer than those without this attitude.
- Gratitude is good for your heart. Studies have shown that people who keep a gratitude journal have lower blood pressure and less heart rate variability, which are indicators of good heart health.
- Gratitude can improve aches and pains. Grateful people typically experience fewer aches and pains, including headaches, compared to other people.
- Gratitude helps us make better life choices. Having the attitude of gratitude appears to lead people to engage in positive and pro-health behaviors like eating clean, exercising and not smoking. Grateful people report having healthier lifestyles and follow doctor recommendations.
- Gratitude can combat depression. When a person feels gratitude and recognizes positive things in life, they are less likely to have negative feelings like depression and hopelessness. The hormones that accompany positive emotions, like dopamine and serotonin, are more plentiful making us feel happier.
- Start a gratitude journal. This is a great way to remind yourself of all you have. Spend five minutes a day writing down things for which you are grateful. It can change your perspective and help foster positive emotions connected to gratitude.
- Begin your day by naming 10 things for which you are grateful. You can do this out loud or in your head. Itís also helpful to end your day in the same manner.
- Express your gratitude to those around you. As you recognize acts of kindness throughout the day, voice words of appreciation and thankfulness to your family, friends and colleagues.
- Finally, give yourself some gratitude. Too often, we forget to express to ourselves the positive things we do throughout the day. Thank yourself for eating healthy, exercising, or taking care of yourself. It may seem awkward at first, but we need to be kind to ourselves, as well as to others.
