Think of the last time you expressed to someone how thankful you were to them for their help, advice, or existence in your life.
How did you feel, and how did it make that person feel? Odds are, it was a lovely moment to share, and you both probably thought about that act of gratitude for the rest of the day. As well as brightening the day of those around us, expressing gratitude out into the world or towards ourselves is one of the best forms of self-care.
Here at The Good Patch, we understand the importance of appreciating the little things in life. Follow along for our best tips for making gratitude a part of yours!
What Are the Benefits of Expressing Gratitude?
Before we dive into how you can begin to make gratitude a part of your life, let’s discuss its many benefits. From improved relationships to increased happiness to lower stress levels, there is a wide range of reasons to show appreciation for the people and things around you.
Mental Health Benefits
One of the main reasons we benefit so much from being grateful is the happiness it produces. While happiness manifests differently for each of us, research shows that looking at life through a lens of gratitude and positivity greatly improves many aspects of our mental state.
Some of the biggest benefits reported are increases in:
- Energy
- Enthusiasm
- Attentiveness
- Alertness
- Motivation
Showing more gratitude is also closely linked to higher self-esteem. Adopting a healthy attitude of gratitude will lift you up along with those around you!
Social Benefits
When building meaningful, lasting relationships with our friends, co-workers, and loved ones, gratitude should be at the top of the list.
We all benefit in some way from the people in our lives, so it’s that much more important to make sure everyone feels valued. We all have our own things to deal with, so it takes effort to be there for others. Expressing your appreciation for this effort makes all the difference in creating stronger bonds.
Other Wellness Benefits
The positive emotions generated by expressions of gratitude in daily life reach beyond the social and emotional realms. Mind affects the body, and experts say the positive emotions created by gratitude translate into other areas like sleep and physical health.
How To Express Gratitude
If you only take one piece of advice from this article, remember there is no wrong way to participate in the practice of gratitude. We hope our suggestions give you a chance to devise creative ways to make it your own.
Nonetheless, everyone needs a starting point, so here are a few ideas!
Journaling
Before you get going, it can help to put your thoughts on paper. That’s where a gratitude journal comes in. Write down everything that comes to your mind, whether that be your morning coffee or a super supportive friend.
You're not alone if you think writing is hard work. A good substitute is implementing a gratitude meditation in your daily routine. Just take a few minutes a day, slow down, and practice mindfulness about what you’re grateful for.
Say It Out Loud
It may seem like a no-brainer, but we can’t leave out arguably the most powerful way to show gratitude to others in everyday life. Take a moment or two out of your day to let someone know how much you appreciate them.
This could be a close family member or just a stranger who helped you in a simple way. Thanks to the magic of technology, you can even make a quick phone call to send thanks and brighten their day.
Write a Letter
If this idea is new to you, writing a letter of gratitude might feel like an easier first step. Expressing feelings of gratitude out loud can be difficult, so sometimes, a handwritten note gives us more space and time to think of what we want to say.
With so many interactions happening over text or social media, sending a letter is a great way to make someone feel appreciated!
Set aside a chunk of your day, grab your Think patch, and jot down some of the small things you’re thankful for.
Use Your Creativity
Do you ever feel like you just can’t find the right words? That’s totally normal too!
As you may have heard, a picture is worth 1,000 words. The same can be said for all sorts of artistic expression. Whether or not you consider yourself an artist, a drawing, painting, or song can be just as powerful as a letter or call.
Give a Gift
While some occasions (think birthdays, weddings, or anniversaries) might call for big flashy presents, gratitude gifts should be more meaningful than extravagant. The best gifts are often the most thoughtful and personal ones that can be cherished for a long time.
If you need a little help coming up with something, here are our favorites:
- A playlist or mixtape: Put together the most important music you share with the other person. They’re sure to appreciate the time and thought you spent on it!
- Frame a photo: Print and frame a photo from a memory together so they can display it as they please. Better yet — make them a scrapbook!
- Cook a meal: Few things in life beat a homecooked meal. Warm up their day with a special dish or two.
- A plant, flowers, or seeds: Give them a reason to remember your gratitude each time they tend to their new floral friend.
- An encouragement gift: Show you’ve got their back by giving a gift related to a hobby they’ve been especially dedicated to recently.
Ask and Listen (Actively)
There are times when the best way to show someone your appreciation is just to sit back and be an active listener. Check on those close to you to see how they are doing and genuinely listen to their response.
It’s easy to respond with a quick “okay” or “fine,” but a little extra space can help people feel valued and more comfortable sharing.
Conclusion
By giving these practices a spotlight in your daily routine, you can make gratitude a part of your life and experience the many benefits that come with it.
Remember, gratitude is not only about expressing thankfulness for what you have but also about generating happiness and improving the relationships with those who make your life everything it is.
Sources:
Practicing gratitude can have profound health benefits | USC
How Gratitude Changes You and Your Brain | Berkeley
What Is Active Listening and How Can You Improve This Key Skill? | Coursera