Your attitude can make or break your health!

It’s easy to rise and grind and not slow down to smell the roses but life is so much better if we actually enjoy it. I don’t know about you but I’m starting to see a unique characteristic in the people I like to spend time with - they are happy - and usually, that is coming from them being grateful for life and health.

It is easy for me to keep my eyes on tomorrow but that can leave me never feeling satisfied. I’ve recently tried to make a point to recite or write the very things I’m grateful for. A fun exercise is to imagine if you only got to enjoy and keep the things tomorrow that you were grateful for today.

Here are 5 benefits of practicing more gratitude:

• Improved Mental Health: Regularly acknowledging what you are grateful for can lead to a significant reduction in symptoms of depression and anxiety. By focusing on positive experiences and emotions, you train your brain to shift away from negative thought patterns. Studies have shown that people who practice daily gratitude experience fewer depressive symptoms and report higher levels of overall life satisfaction[1].

• Enhanced Relationships: Expressing gratitude can strengthen your bonds with family, friends, and colleagues. When you actively acknowledge the contributions of others, it fosters a sense of appreciation and mutual respect, which can lead to more meaningful and supportive relationships. Research indicates that couples who regularly express gratitude toward each other feel closer and are more satisfied with their relationships[2].

• Better Sleep Quality: Engaging in a gratitude practice before bed can improve the quality of your sleep. Reflecting on positive aspects of your day can help reduce stress and anxiety, promoting a more restful night. A recent study found that individuals who wrote in a gratitude journal before bed fell asleep faster and enjoyed better sleep quality[3].

• Boosted Immune System: A gratitude practice doesn’t just impact mental health—it can also enhance your physical health. Gratitude has been linked to better immune function, likely due to its role in reducing stress and fostering a positive outlook. Research suggests that grateful people exhibit healthier immune responses, making them less susceptible to illness[4].

• Increased Resilience and Coping Skills: Gratitude can help you navigate life’s challenges with greater ease and resilience. By focusing on what you have rather than what you lack, you develop a more optimistic outlook, which can be crucial during tough times. Studies show that individuals who practice gratitude regularly are more likely to cope effectively with stress and recover more quickly from adversity[5].

Takeaways: Integrating Gratitude into your daily life

While the benefits of gratitude are clear, you might have some reservations about adding this practice to your daily routine. Here are some common concerns and strategies to overcome them:

• Lack of Time: With busy schedules, it can feel like there’s no time to add another practice to your day. However, practicing gratitude doesn’t have to be time-consuming. Start with just a few minutes each morning or evening to write down three things you’re grateful for. Consider incorporating gratitude into an existing routine, like during your morning routine or evening wind-down.

• Difficulty Remembering: Forming a new habit can be challenging, especially when it involves mindfulness. To help remember, set a daily reminder on your phone. I live and die by the reminders on my phone each day. You could also integrate gratitude into family routines, such as sharing something you’re grateful for at the dinner table.

• Feeling Self-Conscious or Silly: For some, the idea of writing down things they’re grateful for can feel awkward or uncomfortable. Remember that gratitude is a deeply personal practice, and there’s no right or wrong way to do it. Start small by mentally acknowledging one thing you appreciate each day, and gradually build up to writing or sharing it with others.

• Uncertainty About Impact: You may wonder if such a simple practice can really make a difference. The key to gratitude is consistency. Give yourself a month to try it out, and notice any changes in your mood, relationships, sleep, energy, happiness or overall well-being. The benefits often become more apparent over time, reinforcing the value of the practice.

---

I’d love to hear your thoughts. 👋

I’m always looking for feedback. What would you like for me to cover? Anything in the newsletter you like or want to see more or less of?

Here are a few topics I think you’ll love if you haven’t checked them out before:

How to Breathe for Better Health

How Self-Doubt Can Become Your Superpower 

How to Supercharge Your Sleep

The Power of the Sauna

Forgiveness May Be Your Missing Ingredient

-Jared

P.S. - This newsletter does not provide medical advice. The content, such as graphics, images, text, and all other materials, is provided for reference and educational purposes only. The content is not meant to be complete or exhaustive or to be applicable to any specific individual's medical condition.

[1]: Emmons, R.A., & Mishra, A. (2023). “The Role of Gratitude in Psychological and Emotional Well-being.” Journal of Positive Psychology, 18(4), 233-245.

[2]: Gordon, A.M., & Chen, S. (2022). “The Benefits of Gratitude in Romantic Relationships.” Journal of Social and Personal Relationships, 39(7), 987-1001.

[3]: Digdon, N., & Koble, A. (2023). “Gratitude and Sleep: Examining the Link Between Positive Mental States and Sleep Quality.” Sleep Science Reviews, 32, 56-65.

[4]: Yang, Y., & Haase, C.M. (2022). “Gratitude and Immune Function: Understanding the Mind-Body Connection.” Health Psychology Review, 16(1), 78-91.

[5]: Tugade, M.M., & Fredrickson, B.L. (2023). “Resilience and Positive Emotions: Insights from a Gratitude Intervention.” Emotion Review, 15(2), 110-122.