Is Intermittent Fasting For You?
Gratitude. It can be expressed in two little words, “Thank you”, or even one word, “Thanks”. The benefits of gratitude have been an on-going topic of research, and many positive benefits have continually been found. As we approach the holidays, it can be tough for those of us dealing with depression, or who may not have family or strong familial relationships, or for those of us who have expectations for how things should be, but are often disappointed.
If we can practice the act of gratitude, it can make a huge difference in our lives. Whether we say thank you to a stranger who opened a door for us, or we spend a moment in our day to close our eyes, quiet the mind and think of at least one thing we are grateful for, each act of gratitude, big or small, makes a difference.
It can enhance our relationships. Thanking a new acquaintance makes it more likely for them to continue seeking out companionship or friendship. Showing appreciation for others allows for more opportunities, through work or personal interactions.
It improves our mental health. Showing gratitude reduces negative emotions. It tends to lower any frustrations, any envy, regrets, or resentments. This allows for happier feelings.
Grateful people tend to have more empathy towards others. Gratitude often involves reflecting on positive action and contributions of others. From this perspective, a grateful person can find it easier to understand where someone is coming from, what they might be feeling or going through, and therefore, are able to feel compassion.
It reduces stress. When you express gratitude, you are less worried about negative outcomes. Our behavior and thoughts are linked to our stress hormone levels. Expressing gratitude will actually affect our cortisol levels, lowering them and allowing for a more relaxed state of mind.
It helps improve sleep. This may be due to the fact that feeling grateful elicits positivity. Having that positivity allows you experience reduced stress and anxiety. Being in a more relaxed state is conducive to better, more restful sleep.
The stress reduction mentioned above also allows you to have better physical health. Many of our ailments are related to the manifestation of high levels of stress. When that stress is reduced, it is better for your cardiovascular health. It also reduces inflammation, which is better for our health. Even our perception of pain may be reduced by having those positive feelings.
It can also improve our self-esteem. When we are grateful, we are shifting our focus to something positive. When we focus on positivity, our outlook is good and therefore, we feel better about ourselves. Also, when we thank another person, it takes away from comparisons. It allows us to recognize someone else’s achievements without thinking about how they measure up to someone else or ourselves.
There are many ways to express our gratitude. We mentioned the simplicity of using words to thank someone. You can also write in a journal. You can sit in meditation or just close your eyes for a moment any time of the day. You can do small acts of kindness, like letting someone go in front of you in line or giving someone a small gift. Body language can be used, such as smiling or nodding in affirmation. You can also volunteer or offer to help a friend or family member, like taking them to the airport or grabbing something at the store for them when you are running errands.
Gratitude is the attitude. So, take a moment, and says “thanks”.
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