WELLNESS CONNECTION · Life Balance

Gratitude and What�s Going Right?

By Claudia Dunn, M.A., OTR/L, Director of Life Balance

July 06, 2011 - 4:59PM

Gratitude is a powerful, life-changing attitude. Studies show that living in a state of gratitude has significant physical, emotional and social benefits. Researchers at UC Davis and UC Riverside, among others, have found the positive health effects to include reduced stress, improved heartbeat rhythm, lowered blood pressure along with fewer feelings of hostility, the ability to think more clearly under pressure, to bounce back quicker from trauma and a greater overall capacity to heal oneself.

Feelings of gratitude also cause the release of endorphins into the system � the feel-good neurotransmitters in the brain that inhibit our perception of pain and induce euphoria. This helps to offset the fight-or-flight stress hormones (cortisol and adrenaline), that can leave us feeling edgy and drained, what many of us have come to accept as our norm. In fact, it is physiologically impossible to be both stressed and grateful at the same time!

Here are some strategies to build and maintain a state of gratitude:

 Take a short walk each morning and say the things you�re grateful for out loud to set the tone for the day. You can also do this in your car during your morning commute.

 Keep a daily gratitude journal of the positive things in your life. Without repeating entries, find new gifts each day, including things you�re good at.

 On the flip side, make a list of the things and people you may be taking for granted. Imagine how life would be without them.

 At meal times, go around the table and ask each person to share one thing they�re grateful for. If you begin, others will follow.

 Write a letter thanking someone who has contributed to your life in a meaningful way. Consider hand delivering and reading it aloud to the person. Studies show that this practice alone can generate greater happiness that lasts for weeks, coined �The Gratitude Visit� by the father of positive psychology, Martin Seligman, Ph.D.

The benefits of gratitude go beyond physical health. Grateful people tend to see more quickly that they have support systems in place rather than focusing on pain and problems. They also find and act more readily on opportunities to help others in times of need, maintaining stronger friendships and living happier lives. In fact, building the habit of thankfulness crosses over into showing gratitude by giving to others, creating a circle of appreciation.

If you�re thinking that expressing gratitude won�t solve all of your problems, you�re probably right. But cultivating this state of grace is likely to give you added energy and creativity to face challenging times and overcome obstacles with renewed strength and clarity. Now that�s something we can all appreciate.

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