The Benefits Of Gratitude And How To Create Your Practice

In our fast-paced, modern world, it’s easy to get caught up in the hustle and bustle of daily life, often forgetting to pause and appreciate the present moment. However, numerous studies have shown that practicing gratitude, even for a mere 3 to 20 minutes a day, can have profound effects on our overall well-being, both mentally and physically. This simple yet powerful exercise has the potential to transform our lives, cultivate happiness, improve relationships, and even boost our health.

Jump To:

• What is gratitude?
• What is weaponized gratitude?
• The mental health benefits of gratitude
• Other benefits of gratitude
• How gratitude can help you manifest
• How to practice gratitude
• Gratitude examples
• Gratitude affirmations
• Gratitude journal prompts
• Final thoughts

What is gratitude?

Gratitude is the act of acknowledging and appreciating the positive aspects of our lives, both tangible and intangible. It is a conscious choice to focus on the good, rather than dwelling on the negative. When we practice gratitude, we shift our mindset from one of scarcity to one of abundance, recognizing the blessings that surround us, even during challenging times.

Grateful people tend to have a more positive outlook on life, experience deeper well-being, and be overall happier in their lives. As Dr. Amit Sood, the director of the Mind-Body Medicine Program at the Mayo Clinic, explains, “Gratitude is a powerful antidote to the negative emotions that arise from adversity. When we intentionally focus on the positive aspects of our lives, we create a physiological state that promotes well-being and resilience.”

What is Weaponized Gratitude?

It’s important to note during this conversation about gratitude that there is an ugly side to the way the word is used in our culture. “Weaponized gratitude” describes the way that some people try to downplay your hardships by reminding you that other people have it just as bad or even worse. People can be quick to toss the word “grateful” at you when times are especially tough. 

You didn’t get the promotion you worked so hard for? Well just be “grateful” that you have a job at all. 

You’ve been suffering from depression and haven’t been able to get out of bed? Well you should be “grateful” that you even have a roof over your head to wake up under.

Etc, etc, etc.

NO. Gratitude is not a measuring stick used to measure how you compare to others. Weaponized gratitude isn’t even really gratitude – it’s just an invitation to feel even worse about your hardships because they don’t “stack up” against other people’s. 

True gratitude is personal, it’s honest, and it’s not two-sided. Unlike weaponized gratitude, it is a purely positive emotion.

The Mental Health Benefits of Gratitude

Including a gratitude practice has become widespread advice from spiritual teachers to mental health professionals to physicians. Numerous studies have demonstrated the profound impact that gratitude can have on our mental health. Here are just a few of the benefits:

Reduced stress and anxiety

Practicing gratitude has been shown to lower cortisol levels, the hormone responsible for regulating stress. By focusing on the positive, we can shift our perspective and reduce the feelings of overwhelm and anxiety that can often spiral into diminished mental health.

Improved mood and happiness

Gratitude has been linked to increased levels of dopamine and serotonin, the neurotransmitters responsible for regulating positive emotions and happiness. When we express gratitude, our brains release these “feel-good” chemicals, improving our overall emotional state.

Enhanced self-esteem and confidence

By acknowledging the positive aspects of our lives, we can cultivate a sense of self-worth and confidence. Gratitude makes us feel like grounded, active players in our own stories which can help us recognize our strengths, accomplishments, and the support systems that surround us, which can boost our self-esteem. Taking time to notice the good things in your life can help you to feel like you’re worthy of goodness.

Other Benefits of Gratitude

The benefits of gratitude extend far beyond mental health. Studies have shown that individuals who regularly practice gratitude become more productive, less short-sighted, and better at reaching goals, among other things. Here are a few of the most amazing benefits of developing an attitude of gratitude.

Improved physical health

Gratitude has been linked to lower blood pressure, better sleep quality, and a stronger immune system. The stress-reducing effect of gratitude is a double whammy for prompting good health that drastically improves our well-being. Overall better health is a huge benefit for something as simple as higher levels of gratitude.

Enhanced relationships

Expressing gratitude for others can help build strong relationships and foster a sense of appreciation and understanding. This is true whether we’re feeling gratitude for casual acquaintances or romantic relationships. When we acknowledge the positive contributions of others, it can deepen our relationships and increase feelings of closeness. Plus, gratitude is an excellent gateway to vulnerable communication that may allow for more empathy and compassion. 

Increased productivity and success

Gratitude has been shown to improve focus, motivation, and decision-making abilities. When we lack gratitude, we are more short-sighted and likely to work for delayed gratification.  On the other hand, when we approach our work and goals with a mindset of gratitude, we are more likely to stay engaged, and persistent, and ultimately achieve greater success. 

How Gratitude Can Help You Manifest

The basic steps of manifestation are: 1. Visualize what you want, 2. Embody having it, 3. Practice gratitude for what you have and what’s coming, 4. Take inspired action, and 5. Stay present. You can use these 5 steps to call anything you want into your reality.

In recent years, the concept of manifestation has gained significant popularity, particularly in the realm of personal growth and spirituality. Gratitude plays a crucial role in the manifestation process, as it helps align our thoughts and emotions with the desired outcomes we seek. As Esther Hicks, the author of “Ask and It Is Given,” explains, “Gratitude is the closest vibrational match to the Source Energy that is our Forever-Stream of Well-Being.” When we practice gratitude, we raise our vibration and attract more of what we desire into our lives. 

Whether or not you believe in a higher power, there is a reason we use phrases like, “like attracts like,” “when it rains it pours,” and “misery loves company.” By focusing on what we are grateful for, we send a powerful message to the universe, acknowledging the abundance and positivity that already exists in our lives. This, in turn, attracts more of the same energy, creating a self-perpetuating cycle of manifestation and fulfillment of your desires. There is no denying the positive effects of gratitude on your ability to manifest.

How To Practice Gratitude

Practicing gratitude is as simple as intentionally thinking about good things in your life and allowing yourself to feel the positive emotional impact those things have. It is really easy to get through entire days or even weeks thinking only reactionary thoughts. Starting with “Shoot, I’m late, I need coffee,” and ending with “How did it get so late, I need to go to sleep so I can wake up on time tomorrow.” To make practicing gratitude a habit, it can be helpful to have different ways of incorporating the practice that fit best in your own life.

Practicing gratitude is a simple yet profoundly transformative habit that can be incorporated into our daily lives in various ways. Here are a few gratitude exercises that can help kickstart a daily gratitude practice:

Daily gratitude journal

Set aside a few minutes each day to write down three to five things you are grateful for. This practice can be done in the morning or before bed, whichever works best for you. A gratitude journal is a great way to begin or end your day on a positive note and also gives you a way to go back and remember small things you’ve been grateful for in the past. For a list of Gratitude Journal prompts to get you started, Jump to the Journal Prompts below.

Gratitude meditation

Take a few moments to sit quietly and reflect on the blessings in your life. You can focus on a specific person, experience, or aspect of your life, allowing feelings of gratitude to wash over you. Practicing gratitude meditation on a regular basis will eventually make it much easier to access the feeling of gratitude and hold on to it as long as possible.

Gratitude affirmations

Create positive statements that reinforce your gratitude, such as “I am grateful for the abundance in my life” or “I am thankful for my health and well-being.” Repeat these affirmations throughout the day to remind yourself that there are positive things in your daily life. Check out the list of Gratitude Affirmations below for a good place to start but don’t be afraid to write your own that feel more personalized.

Gratitude walks

Go for a walk and consciously look for things to be grateful for in your surroundings, whether it’s the beauty of nature, the kindness of a stranger, or the simple pleasures of life.

Gratitude conversations

Share your gratitude with others by expressing appreciation and acknowledging the positive impact they have had on your life.

Gratitude letters

One amazing way to get in touch with what you’re grateful for is to write a letter of gratitude directly to someone in your life. Who’s been there for you during difficult times? Who’s been generous in ways they didn’t have to be? Consider writing a letter to someone who’s made a positive impact on your life. Whether or not you send it is up to you!

Create a Gratitude Group

You may want to invite a group of friends or family to engage in a daily gratitude circle with you. You can help hold each other accountable for showing up and sharing 3 to 5 things you are grateful for each day. Finding mutual social support is a great way to nail down a new habit.

Just like when building any habit, it’s important to start small with your gratitude practice. Don’t overwhelm yourself or burn yourself out by trying to practice gratitude for too long or too many times per day. As you practice, you’ll find it becomes easier to think of things to be grateful for and to bask in the feeling of gratitude longer.

Gratitude Examples

Nothing is off limits when it comes to your gratitude list. Only you know what adds to your life, puts you in a better mood, or makes you feel love and inspired. However, sometimes it’s helpful to get the ball rolling with a few examples of things you might be grateful for. Here are a few things we might be grateful for:

• Our health and well-being, even if it’s simply fewer aches and pains than yesterday
• Supportive relationships and loved ones, perhaps a family member, mentor, or close friend
• Opportunities for growth and learning
• The beauty of nature and the world around us
• Accomplishments and achievements
• Basic necessities, such as food, shelter, and clean water
• The surprising generosity of strangers and small acts of kindness
• Challenges that have made us stronger and more resilient
• Our unique talents and abilities
• The freedom to pursue our dreams and passions
• Little things like finding matching socks, meeting a cute dog, or making new friends

Gratitude Affirmations

Gratitude affirmations are powerful statements that reinforce feelings of appreciation and thankfulness. By repeating these affirmations regularly, we strengthen our gratitude mindset and attract more abundance into our lives. Just be sure to use affirmations that feel true to you. As we talk about earlier with the effects of gratitude on manifestation, it’s important to maintain a high vibration if you want to attract good things into your life. If you use an affirmation that feels untrue or far-fetched, your energy will reflect that hesitation. A good affirmation will feel true and inspiring.

 Here are some examples of gratitude affirmations to incorporate into your daily practice:

• I am grateful for the countless blessings in my life.
• Gratitude fills my heart and guides my actions.
• I am thankful for the love and support of my family and friends.
• I appreciate the opportunities for growth and learning that come my way.
• I am grateful for my health and the ability to experience life’s wonders.
• Abundance surrounds me, and I am thankful for all that I have.
• I express gratitude for the beauty of nature and the world around me.
• I am thankful for the challenges that have made me stronger and wiser.
• Gratitude is my superpower, attracting more positivity and joy into my life.
• I am grateful for the unique gifts and talents I possess.
• I am grateful for the experiences I’ve had that have brought me to this point in my life
• I am grateful for the beautiful things that are heading my way that I don’t know about yet

Gratitude Journal Prompts

A gratitude journal is a great way to begin practicing gratitude on a daily basis. If you’re new to gratitude journaling or simply looking for fresh inspiration, here are some prompts to help you get started:

1. What small moments or experiences brought you joy today?
2. Who in your life are you grateful for, and why?
3. What aspects of your physical or emotional health are you thankful for?
4. What opportunities or resources are you grateful to have access to?
5. Reflect on a challenging situation you overcame and what you learned from it.
6. What natural wonders or elements of the natural world are you grateful for?
7. What skills or talents are you grateful to possess?
8. What simple pleasures in life bring you happiness and gratitude?
9. What cultural or educational experiences are you grateful for?
10. What aspects of your living situation or community are you thankful for?
11. What are you looking forward to in the future?

Final Thoughts

Practicing gratitude can have a profound impact on our overall well-being. By consciously acknowledging and appreciating the positive aspects of our lives, we cultivate happiness, resilience, higher self-esteem, and a deeper connection to the present moment.

Gratitude has the power to transform our mindset, our relationships, and even our physical health. It is a simple yet powerful tool that can help us navigate the challenges of life with grace and positivity.

As we incorporate gratitude into our daily routines, we open ourselves up to a world of abundance, manifestation, and fulfillment. So, take a moment, right now, to reflect on what you are grateful for, and let that feeling of appreciation wash over you, setting the tone for a happier, healthier, and more fulfilling life.

Back to Top