Saying “thank you” is one of the first things we learn and usually becomes an automatic, polite response. Yet, saying thank you and being grateful is about more than just being polite; Acknowledging the small or large things in our daily lives can have a hugely positive impact on our emotional well-being and sense of accomplishment.
In a study conducted by psychologists at the University of Miami and the University of California, a group of participants was asked to write a few sentences each week about things they were grateful for. After ten weeks, they reported being in a better mood and having a more positive attitude than the groups asked to write negative or neutral things; they were more active and reported fewer physical problems.
Gratitude and mindfulness are topics that are often discussed in the same sphere and have recently gained popularity. Bach Flower Remedies® Original has compiled a list of ways to show your gratitude every day to help you stay humble, improve your emotional health, and live a healthier, happier life.
Focus on the best time of day
Taking a moment each day to reflect on the best part of your day can have a tremendous impact on your outlook. Even on difficult days, finding one small thing that made you smile will help you focus on the positive, instead of accepting the negative. While this isn't necessarily an opportunity to thank yourself, it's mindset-related and can help you become more grateful each day. It could also be a nice moment to share with your family at the dinner table. Going around the table and telling everyone about the best part of your day can bring you closer, strengthen relationships, and end the day on a positive note for everyone. If you don't want to share this moment, you can also write it down in a journal or simply take a moment to reflect on it before bed.
Gratitude Journal
It's like writing down the best part of your day, but instead, you could write down one thing you're grateful for each day. Whether it's feeling the warmth of the sun on a walk or spending quality time with a special friend, this can give you a chance to reflect, focus on the things that make you happy, and evaluate why they do so and why you're grateful. If pen and paper are a bit old-fashioned for you, there are plenty of apps you can download that allow you to show your gratitude each day.
Guided meditation
While some of the goals of meditation are to be present and learn to clear your mind, guided meditations often have you take a second to reflect on your surroundings, your day, or something that made you happy, acknowledging that thought and letting it go. Meditation has many benefits, including maintaining a positive emotion and helping regulate emotions in general, reducing stress, increasing introspection, increasing productivity, and even helping in social situations. A quick YouTube search for “guided gratitude meditations” will give you some free options if you're interested in trying this type of meditation. There are also meditation apps on the market that are a great option if you're looking to set a reminder or work toward a certain goal.
Yoga
Yoga is also another option, combining movement with some aspects of meditation. Like meditation, it can help clear the mind, regulate emotions, and be more mindful. Yoga classes or videos often end with a 5- to 10-minute meditation called chaturanga dandasana; Some teachers will have you reflect on your day or simply guide you through the meditation. The end of your practice can be a great time to appreciate yourself and thank you for showing up on the mat, but also to mentally thank the people you care about and the things in life that make you happy.
Helping others
Learning to practice gratitude also means taking the time to reflect on your relationships with others: your family, friends, colleagues, acquaintances, and even strangers. Helping people or volunteering can have a positive impact not only on your emotional health, but also on that of others. It can help you feel closer to those around you, improve your social well-being, and appreciate what you have and how you can contribute to the happiness of others. You could volunteer at a local shelter or charity shop, or even spend an afternoon picking up litter in a park or on the beach—every little bit you do for the world and the people around you helps!
Spend time in nature
Gratitude is intrinsically linked to our relationships with people, but it is also linked to our relationship with the physical world around us. Spending time in nature can help you feel more grounded and present, and can even help you feel more emotionally balanced, especially if you live in a busy city. Take a moment to look around and appreciate your surroundings, breathe in some fresh air…
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