Gratitude is the recognition and appreciation of the positive aspects and experiences in our life. It’s not merely saying "thank you"; gratitude is when we acknowledge the value of what someone or something has done for us, the impact they have made on our wellbeing, experience or life.
The practice of gratitude is like weaving a tapestry of positive connections in our life, each thread representing a moment of thankfulness that adds depth and colour to our overall experience. This isn't just a poetic metaphor to fill up the page, the act of expressing gratitude has concrete, measurable benefits that enhance our lives. The more grateful we are, the healthier and happier we are.
When we express gratitude, it's like we are sending out rays of warmth and connection, growing our relationships and deepening emotional ties. There's this whole cascade of beneficial physiological reactions that follow suit. Our health gets a boost, and our brain starts to lean more towards the sunny side of things. This shift towards an appreciative mindset touches all corners of our life, rounding it out into a more fulfilling experience. It's like each thankful thought releases a burst of inner calm and joy.
Gratitude = holistic well being
Gratitude is the glue in our emotional world. It strengthens the bonds with those around us – be it a partner, a friend, or family. Recognising and valuing others' roles in our lives knits us closer together, fortifying our personal connections and fostering a sense of belonging and support.
It's like adding an extra strong stitch to our relational fabric, making it more robust and enduring.
Gratitude also boosts our self-esteem. It does this nifty thing where it lowers the urge to compare ourselves with others. When we cherish our own worth, the need to envy someone else's success or status fades away.
And let's talk about what goes on inside our bodies when we're grateful. Our body releases a cocktail of happiness hormones like dopamine and oxytocin. This leads to real health perks, like chilled-out stress levels, lower blood pressure, and even a stronger immune system. Our body literally thanks us for being thankful.
Gratitude can even improve our sleep. Keeping a gratitude journal and pondering over the good bits of our day before sleeping can lead to more peaceful, rejuvenating sleep. This habit of winding down and reflecting gently lulls us into a state of tranquillity.
Gratitude is also about resilience. It helps us bounce back from tough times and stressful situations. By focusing on the positive and being grateful, even when the going gets tough, we manage life's rollercoasters with a more balanced emotional approach.
And there's more.
Gratitude can rewire our brains. Regularly focusing on and expressing gratitude trains our brain to spot more positives in our life. Over time, this creates a self-feeding loop; our brain gets better at finding things to be thankful for, making us feel even more uplifted.
Gratitude isn't just a feel-good practice. It enriches our relationships, boosts our physical health, reshapes our brain, and elevates our emotional state. It's a singular thread that, when woven into your daily life, creates a stunning tapestry of comprehensive well-being.
So that’s all great, we now know that being grateful is good for us.
But how do we actually do it? How do we express gratitude? Is there a formula we can use to develop the practice of gratitude?
If gratitude is more than a passing “yeah thanks for that”, what are the elements of truly conveying our heartfelt appreciation?
The Gratitude Formula
There is this great formula I like to use which ensures that our expression of gratitude is sincere, specific, and acknowledges the impact of the other person's action or presence in your life. Here's a basic structure where G is the gratitude expression:
G=Thank you for A, which P. Your A really means T to me.
Where:
A = Acknowledgement of the Action or Quality.
P = Personal Impact (how their action or quality impacted you).
T = Thanks (direct expression of thanks).
Let’s try this in with a real-world example from my youngest son recently. He was moving house; we were able to help with providing a moving van and extra sets of hands on the day. At the end of the day, he gave us a hug and said thanks for all the help. That was enough, we went home tired and happy to have helped them out.
The next day my son called and said something along the lines of: "Thank you for helping us move, having you both there and the use of the van eased the stress during such a massive change. Your help really means a lot to us."
After years of hearing and being encouraged to use the gratitude formula, my son naturally threaded the components together, without fuss or making a big statement, his lifelong practice allowed him to express how our little bit of help made a big impact on their life. The other interesting element of this exchange is that at the time I head his words and felt a delicious rush of warmth and joy.
It was only as I came to write this passage that I realised how effective the Gratitude Formula is for everyone.
Practice the Gratitude Formula and let me know how it went - what happened? what did you notice? how did the other person/s react?
Linda x
Action Step:
Send a ‘thank you’ message today - text, email, phone call, or even handwritten letter - to someone special
Using the Gratitude Formula, tell them what they mean to you and why you are thankful they are in your life
Bonus Step:
Post a pic or even just a few words on your socials about your special person #thursdaythankyou
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