Growing Gratitude
Grateful for my adventure buddy, the fresh air, mother nature’s miracles, and that I obviously ate lunch because there’s food in my teeth 😁#fightHANGER
Heart-melting, no holds bar love
Did you know gratitude is not only one of the 24 key character strengths that humans exhibit, but it's also one of the five "happiness" strengths AND most malleable of all? ❤️
It's true! Research has found that gratitude is one of the key traits that happy people share and has a significant impact on your overall wellbeing. In fact, when you put your mind on being grateful, you can drastically improve your overall mood without anything else actually changing.
☀️By practicing positivity with a practice of gratitude, you can overcome negative mental processing that happens faster and easier due to the age old fight/flight/freeze. Mind over matter!
So, in the spirit of Thanksgiving here in America, I thought I’d share a few fun ways we can all amplify our spirit of gratitude and joy, not only during the holidays but all year long. 💪
“Dear Reader,
Thank you for being an ear to my authentic voice and open heart. I am so grateful that I have not only discovered the power of vulnerability but also YOU in my mission for open, honestly happy living.
A tribe is not to be taken lightly. The feeling of community, being with like-hearted & minded souls, feeling the waves of positivity and hope we are creating together - that sense of gestalt - is so beautiful and has contributed to my wellbeing in more ways than I can explain.
The work I see my clients put in to change their lives is an inspiration and privilege to be a part of, the flame for my mission to earn your gratitude every day.
Thank you for just being here with me, opening your heart and mind in return.
With sincere appreciation, big hugs and laughter for life,
Kate”
💌 Letter of Gratitude
Writing to someone about why you're grateful for them, how meaningful your relationship is, why they matter to you and more is an amazing way to not only boost your own sense of gratitude, but also that of the receiver. They'll feel appreciation for you, your relationship, and also themselves as they see through your eyes.
Want an even bigger pay-off? Rather than just sending, read the letter out loud to the recipient(in-person if you can!). This allows them the chance to react and respond - generally changing your and their entire disposition on the spot!
🐶3 Good Things - In Partnership
Develop a habit with your family, kids, friends, colleagues, whoever, to regularly share and explore your gratitude together- by phone, text, at the gym, around the dinner table, etc.
Share three things that you're proud of, went well, excited about, grateful for, etc, switching up language for more sparks and that which resonates with you! As you'd like, discuss the moments in more detail, or leave them at a few words and memories to savor.
If you do it regularly, you'll find an overall increase in your sense of self-satisfaction that will sustain over time.
📝Gratitude Journaling
Tips for reaping the greatest psychological rewards from your gratitude journal from Robert Emmons, arguably the world’s leading expert on the science of gratitude.
“Writing helps to organize thoughts, facilitate integration, and helps you accept your own experiences and put them in context,” Emmons says. “In essence, it allows you to see the meaning of events going on around you and create meaning in your own life.”
Practice: Think and write about 3-5 experiences you’ve had that week you are grateful for. Be aware of your feelings and how you “relish” and “savor” this gift in your imagination.
1. Don’t just go through the motions. First make the conscious decision to become happier and more grateful.
2. Go for depth over breadth. Elaborating in detail about a particular thing for which you’re grateful carries more benefits than a superficial list of many things.
3. Get personal. Focusing on people to whom you are grateful has more of an impact than focusing on things for which you are grateful.
4. Try subtraction, not just addition. One effective way of stimulating gratitude is to reflect on what your life would be like without certain blessings, rather than just tallying up all those good things.
5. Savor surprises. Try to record events that were unexpected or surprising, as these tend to elicit stronger levels of gratitude.
6. Find alternatives. If “grateful for…” isn’t speaking to you, try “what went well today…” or “....made me smile/laugh/proud” or “something I learned…”
7. Don’t overdo it. Writing occasionally (once or twice per week) can more beneficial than daily gratitude journaling. “We adapt to positive events quickly, especially if we constantly focus on them,” says Emmons. “It seems counterintuitive, but it is how the mind works.” 🤯
🤓Like an experiment?
Jot a note down of your overall sense of self-satisfaction on a scale of 1-10 before you start a practice, and in a month, note the level again.
Have a gratitude practice you love?
Let me know and I'll share it with our community on Facebook!