As we prepare to celebrate Thanksgiving, it is the perfect time to recognize the power of feeling and expressing gratitude. Cultivating the mental state of gratitude pays dividends in terms of well being. In fact, research suggests that being grateful for the wonderful things in your life may positively impact your brain, sleep and overall outlook.
A SPECT study performed by the Amen Clinics found that practicing gratitude causes real brain changes that enhance brain function and mood. Conversely, the study also showed how negative thoughts deactivate certain brain regions associated with motor and thought coordination. Negative thinking can cause you to be clumsier and less able to think your way out of problems!
People who practice gratitude on a daily basis get better sleep and have less anxiety and depression, according to a study from China.
Yet another study from the U.S. showed that young adults who used a daily gratitude journal experienced more determination and better attention, enthusiasm, and energy compared to a group of young adults who did not use a gratitude journal.
Learning how to spin negative thoughts into positive ones can take some practice, so here are two fantastic exercises that will help you get started:
Exercise #1 – Gratitude Journal
In a notebook or journal, write down 5 things you are grateful for every day. Do this upon waking in the morning or 30 minutes before going to sleep at night. The act of writing will help to solidify the feeling of gratitude in your brain and can help you feel happier almost instantly!
Exercise #2 – The Glad Game
No matter what situation you are in, try to find something to be glad about. This does not mean denying difficult feelings, but trains you to see all the colors of a situation. To practice, think back and recall a difficult or disappointing situation when you started to think negatively, but then found a "silver lining." Now, retell that story from your "glad" standpoint. What did you find to be glad about the situation after all?
Cultivating an attitude of gratitude can be easier in a group setting. Check out our Brain Fit Life online health community. The program encourages noting gratitude daily with an online journal dedicated solely to thankfulness. And the online community has a gratitude group where members note and share appreciation for their progress and many gifts in their lives. The positive juju gained from participating in this group will empower you throughout your day!
Visit http://www.clinic.mybrainfitlife.com/ to join!
May we all live with grateful hearts—and minds!
Have a Happy, Healthy Thanksgiving!
REFERENCES
Ng, MY, Wong, WS. The differential effects of gratitude and sleep on psychological distress in patients with chronic pain. J Health Psychol. 2013 Feb;18(2):263-71.
Emmons, RA, Stem, R. Gratitude as a psychotherapeutic intervention. J Clin Psychol. 2013 Aug;69(8):846-55.