November is a month synonymous with expressing thanks. It is a time, especially for those who celebrate Thanksgiving, when all can take a moment and give thanks for the various blessings received this past year. However, this month is not the only time you can or should express gratitude.
What exactly is gratitude? In simplest terms, gratitude is the act of feeling grateful for what you have. According to the PositivePsychology.com article, “What is Gratitude and Why is it so Important?” there are several reasons why expressing gratitude daily is vital. Expressing thanks is directly tied to strengthening your social, emotional, psychological and even physical well being. Studies have shown that practicing gratitude can lead to lower blood pressure, strengthen your immune system and help you sleep better. “Gratitude also has a domino effect. If a person experiences gratitude, they are more likely to recognize the help and later reciprocate that help,” the article states. Often, people who are thanked are more likely to offer help to others in the future.
While it is important to express gratitude for the obvious life experiences, like obtaining a new job or developing a new relationship, oftentimes, it is easy to overlook the unnoticed everyday joys life brings all of us. What is called the “Iceberg of Gratitude” is a visual representation of looking below the surface for other more simpler pleasures. For example, “laughter with a friend, a great new book, sunshine and a stranger’s kindness” are a few instances the article lists as acts for which we can express gratitude.
What are a few ways one can express gratitude this month and beyond? Read on for five methods you can incorporate into your daily life, and begin to feel the joy that expressing gratitude can achieve.
Method #1: Expressing thanks verbally. While a simple “thank you,” can go a long way for its recipient, being specific about what you are grateful for will increase the effect your message delivers. For example, if you receive a gift, try and reflect on your emotions and the effort put into this gift. “Your birthday gift to me makes me delighted. I appreciate the length you went to to find this limited edition book by my favorite author!”
Method #2: Reflect through a gratitude journal. This act does not have to be an extremely long, time consuming event. Simply taking a few moments either at the beginning or end of the day to write down a few things that happened that you were grateful for will do wonders for your spirit. It is a simple yet incredibly powerful way to refocus on what in life is going well.
Method #3: Create a gratitude action plan. Based on your interests, decide what volunteer effort with which you most connect. If you feel a strong connection with animals, consider volunteering for a few hours a month at a local pet shelter. If you worry about those left without shelter this season, consider signing up at one of the Winston-Salem rescue centers. After choosing which avenue to volunteer in, act! Contact the nonprofit/center and find out what steps you need to take next. By putting a plan in place, you will begin to connect with others in need, thus creating a greater sense of gratitude and connectedness.
Method #4: Take it outside with a Gratitude Walk. Mindfulness does not have to occur only in the quiet of your bedroom. Enjoy the outside and go for a walk, noticing the beauty around you. Whether it’s the sound of the leaves rustling through the fall trees, the warmth of sunlight on your forehead or a simple smile from a friend passing by, warmth of the sun or the smile of a passerby, expressing gratitude for these simple joys can elevate your mood.
Method #5: Find a Gratitude Accountability Partner. Expressing gratitude does not have to be a solo project. By finding someone who can hold you accountable, you are more likely to complete your gratitude exercises. Sharing what you are doing with a partner, friend or colleague can enhance liability and influence. Over time, by having a gratitude partner, they can help you notice things you might otherwise overlook. In the end, through having support as you begin this new outlook on life, gratitude will become a shared practice, creating a more profound impact on all around you!
