This week, we want to discuss what it means to have an attitude of gratitude. What are the health benefits of living a grateful life, and how can you can cultivate gratitude each day. As always, check out this week's delicious eats and office happenings!
 

Gratitude is acknowledging the goodness in life. In the process of finding gratitude, we recognize that the source of that goodness lies at least partially outside ourselves. Gratitude can also connect us to something larger than ourselves be it to other people, or a higher power.

Gratitude is strongly and consistently associated with greater happiness. It helps helps us to relish good experiences, improve our health, deal with adversity, and build strong relationships.
 

Why is it healthy to live a grateful life?

Gratitude improves physical health. Grateful people experience fewer aches and pains and they report feeling healthier than other people. Not surprisingly, grateful people are also more likely to take care of their health. Those who practice gratitude tend to exercise more often and eat a healthier diet, which contributes to further longevity.

Gratitude improves psychological health. It helps to reduce toxic emotions including envy, resentment, frustration, or regret. Regularly experiencing moments of gratitude has been linked to reduced levels of depression. 

Grateful people sleep better. One suggestion that we found was to spend 10-15 minutes jotting down a few grateful sentiments before bed. This encouraged a longer and more restful night of sleep.

Gratitude enhances empathy and reduces aggression. Grateful people are more likely to have healthier social lives. Those who practice gratitude are less likely to retaliate against others, even when given negative feedback. Grateful people can experience a greater sensitivity and feelings of empathy toward others.

Gratitude improves self-esteem. Rather than becoming resentful toward people who have more money or better jobs, grateful people are able to appreciate other people’s accomplishments as well as their own. 

Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma.  

Gratitude opens the door to more relationships. Whether you thank a stranger for holding the door or you send a quick thank-you note to that co-worker who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.
 

Studies researching gratitude and health:

Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood (Hill et all.)
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489271/

Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life (Emmons and McCullough)
http://www.breakthroughealing.org/Documents/GratitudeStudy2003.pdf
 

How can I start to cultivate an attitude of gratitude each day?

Remove complaints, criticism, and gossip from your world for the next 10 days. If you slip up, forgive yourself and keep going. Notice the amount of energy you were spending on negative thoughts and actions and how great it feels to stop expending that energy.

Give at least one compliment each day. This can be to a complete stranger, family member, or a dear friend.

Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your appreciation of that person's impact on your life. Why not write a thank you letter to yourself every once in a while also?

Keep a gratitude journal. Make it a habit to write down the blessings or gifts that you have received. Reflect on what you are grateful for, or accomplishments that you made today. As you write, be specific and think about the sensations you felt when something good happened to you.

Spend time in prayer or meditation expressing gratitude for the present moment. Mindful meditation involves focusing on the present moment without judgment. Focus on what you're grateful for right now. This could be the warmth of the sun, a pleasant sound, a body and mind that serve you, a pet that may be snuggling with you etc.

Here is the simplest option of all...when you wake up in the morning and are gearing yourself up to get out of bed, make a short list of moments in the past day that you are grateful for. This sets your intention for the day without adding a new task to your day.