There’s a lot of chaos and uncertainty in the world right now. From conflict and environmental issues to the cost of living crisis and overloaded care system.

The news, social media, conversations with others, or your living situation may leave you feeling frequently unsettled or worried. Many people are finding existing fears have been heightened and mental health conditions have worsened or reappeared.

Would you like a simple but powerful practice that may make things a little more manageable?

If so, you might want to give the practice of gratitude a try. It’s not a remedy for the world’s problems or life’s difficulties but it may help you cope a little better.

This article offers tips and suggestions on the practice of gratitude.

The benefits of a gratitude practice

 Actively focusing on the things we appreciate in life may help:

• Reduce stress levels and improve mood;

• Lessen feelings of helplessness, frustration, or anger;

• Increase sleep quality and duration;

• Deepen relationships and;

• Improve self-esteem.

Gratitude for gaining different perspectives

If you’re experiencing difficult emotions it may be hard to get a clear perspective on things. As a survival mechanism, our brains often focus on the perceived threats or challenges. This can cloud our thinking and mean we may not see the full picture.

Excessive exposure to the news can also impact our well-being and sense of perspective. It may lead to an overestimation of personal risk impacting our sense of safety. Keeping informed about what’s going on in the world has its place. It can act as a social aid, provide information for making informed decisions and spur people into action. However, we need to balance our exposure to the news. Too much of it may lead to feelings of helplessness, overwhelm, low mood, or fear.

Practising gratitude can be a useful tool for gaining a different perspective. Rather than focusing on what we feel helpless about we can also look at the things we feel thankful for. It isn’t about dismissing difficulties but changing our perspective to a more balanced one.

Practising gratitude in your own life could mean reflecting on aspects of your life you may usually overlook or take for granted. For example, friends, pets, food, and time in nature. Sometimes it’s the simpler things in life that lead to the greatest feelings of gratitude.

Practicing gratitude external to our life could involve appreciating those (past or present) that have the courage, confidence, and determination to make a positive difference in the world. For example, Noble Peace Prize Winners, Martin Luther King Jnr for non-violent resistance against racial inequality and Malala Yousafzai for female education activism. 

 

How to bring more gratitude into your life

I’ve listed a variety of exercises you might want to try to tap into feelings of gratitude. When you first try them you might be concentrating on the instructions or carrying them out like a practical task. For gratitude practice to become effective it requires a little practice, regular engagement, and connecting with how it feels. 

To give you an idea of this, think of one thing you’re grateful for. Then notice:

• How you experience gratitude as a thought;

• How it feels as an emotion;

• Where you feel that emotion in your body;

• What is the physical sensation in that part of your body?

• Pause in that feeling for a moment or more.

1. Connecting with nature

Whenever you are outdoors you might want to take a moment to appreciate the nature around you. Even in a built-up city, we can find nature such as grass growing between paving stones or the moss on a wall.

When outdoors:

1. pause and take a deep breath;

2. Connect with the scenery around you by, noticing what you can see, feel, hear, and smell;

3. Ask yourself what you feel grateful for in this space. For example, the soothing rhythm of the sea;

4. Connect with that feeling of gratitude;

5. Repeat whenever you’re outdoors so it becomes a habit.

2. How to start a gratitude diary

For a gratitude diary, you can use:

• A notebook;

• Your mobile phone. There are specific apps available for this. Some will send you reminder notifications as well as writing prompts;

• Your computer or tablet;

• A combination of all of these. For example, keep a notebook by your bed and write in it before going to sleep. Use your mobile phone to log gratitude during the day or when you’re out.

You can log gratitude anytime. However, keep this task small and simple. If it becomes long-winded and time-consuming it will be harder to keep it going.

I like to use the notebook before bed. That way there’s the whole day to draw from and it is a soothing way to wind down before sleeping.

Set yourself a goal to log at least three things you are grateful for each day. If you miss a day or two that is okay, just pick it back up again when you remember.

Each day try to find new things you feel grateful for or something you’ve not thought of for a while. This will help the exercise feel fresh and increase your awareness of the things in your life you appreciate.

The items on your gratitude list can be tiny experiences. For example, a warm smile from a stranger, a message from a friend you’ve not heard from in a while, or seeing the first buds in spring.

3. Gratitude Jar

• Find a large jar;

• You can decorate it if you’d like;

• Cut up slips of paper;

• At the end of each day/few days/week take a moment to review the things you’ve appreciated;

• Select one or two of these and write them on one or two slips of paper;

• Fold these and put them in the jar;

• Decide when you can start to dip into the jar. This could be:

  • When you are having a difficult day, shake the jar up and take one of the slips out to give yourself a boost;

  • Save them up for say, six months, then start a new jar. As you put a slip in the new jar you take one from the old jar;

  • Save them up, start a new jar, then on a significant date (new year, a difficult anniversary, etc) dip into the old jar and read as many as you want to.

4. Create a collage

 Make a collage of the things you are grateful for. You can use:

• Stickers;

• Items you’ve collected from nature;

• Magazine cuttings;

• Photos;

• Craft materials.

 

5. Journaling

Journaling can be a useful tool for reviewing your past and present through a lens of appreciation. Below are some ideas for journal prompts:

• People from the past who’ve had a positive impact on your life;

• A memory of a day out or a holiday;

• A compliment and how it made you feel;

• The positive feedback you’ve received in the recent or distant past;

• Friends, colleagues, or family whose company you enjoy;

• A memory of a kind word or an offer of help;

• A time you felt appreciated;

• Your favourite possession and the reason it’s important to you;

• A personality trait of your own that you feel proud of. For example, reliable, thoughtful, assertive or funny. If you find this one difficult you could:

  • Journal the reason you find it challenging;

  • Write this entry as if it were a friend writing about you

  • Find a list of positive traits on the internet and circle the ones you feel apply to you.

 

6. Expressing Gratitude

Recognising and sharing our appreciation for others often has a positive effect on both parties. It doesn’t have to be a long gushy outpouring (although it can be if you want), but a simple heartfelt ‘thank you!’ can go a long way.

Sharing gratitude with others may help increase our awareness of the things we appreciate in them and create a deeper relationship. For example, it is hard to feel resentment when we feel grateful.

Ways of showing gratitude:

• Send or give a thank you card or gift;

• Write or tell someone what you appreciate about them;

• Return a favour;

• Leave a positive review for good service;

• Offer practical help or a shoulder to cry on.

Many people feel awkward or unsure about how to express gratitude to another. Here are some examples:

‘I want you to know how much your offer of help means to me.’

‘I’m remembering that forest walk we went on last year. It was so much fun, you had me laughing in stitches. Thank you!’

‘Thank you for your help, it’s made a big difference.’

‘Thank you for your generosity.’

‘I’m truly grateful for your kindness’

7. Appreciating past difficulties

I’m struggling with how to start this section as I don’t want it to come across as toxic positivity. There was a time when I would have said, ‘How can I be grateful for something that has caused me pain and upset? It would all have been so much better if it hadn’t happened.’ However, on reflection, it’s those experiences that have been my greatest sources of personal growth. They’ve made me who I am today.

 I’m aware some people go through massive traumas. Traumas that feel unfair, tragic or cruel. These can leave deep wounds and may make day-to-day life difficult. However, alongside this, there may be personal lessons, insights, or opportunities that arise from such adversity. This is often referred to as post-traumatic growth.

Practicing gratitude doesn’t mean accepting bad behaviours from others or dismissing how awful something was.

Practising gratitude for past difficulties can be challenging.  However, it may help you to find a sense of meaning in what you’ve been through.

For example, fifteen years ago I was diagnosed with a serious illness (I thankfully made a full recovery). At the time it was terrifying. However, it profoundly changed my life. It made me realise what’s important to me and the changes I needed to make. Whilst a part of me wishes I’d never had to go through that experience another part of me is grateful for the positive direction it sent me in. Finding meaning and gratitude from this experience helped me become at peace with it.

To practice gratitude of this nature, pick an issue that’s in the past and feels uncomfortable but not overwhelming.

Then consider:

• Did it open up new opportunities personally, professionally, or socially?

• Did it help you better understand yourself and what’s important to you?

• Have you grown personally e.g. more resilient, confident, or compassionate?

• What did you learn from that experience?

8. Gratitude photo gallery

Images can be a wonderful way to capture or recall the things that bring us joy. Creating a gratitude album can be a heart-warming way to capture and revisit the things you feel thankful for. Here are some ideas to get your album started:

• Review photos - Take a trip down memory lane. Browse your existing photos and choose a few that spark warm feelings. This could be a cherished picture of someone you love, a breathtaking landscape, or a special event. If you have a lot of photos you might want to start small, by focusing on photos from one month of a specific year.

• Take new photos - Dedicate some time to a 'gratitude photoshoot' to capture images that fill your heart with appreciation.

• Expressing the emotion of gratitude - Capture an image or a set of images that represents the feeling of gratitude. Here are some tips for going about this:

• Close your eyes and think about something that makes you feel truly thankful.

• Notice what feelings arise.

• Scan your body and notice any physical sensations you experience.

• Be aware of any thoughts or images that come to mind

• Then open your eyes and use your camera to create a visual representation of this experience. It could be the close-up of a flower in the sun, a warm cup of tea with the steam rising into the air, or a treasured object that brings you comfort. The possibilities are endless.

As you add to your album over time, you create a cherished collection of the many things you feel warm or joyful about.

9. Other gratitude practices

Here is a brief overview of some other practices for cultivating a deeper sense of gratitude:

Meditation - Take your gratitude practice to a deeper level with meditation. Focus on your breath and center your thoughts on someone or something you feel truly grateful for. Allow yourself to experience the positive emotions associated with that feeling. 

Art project -  Let your creativity flow! Express your feelings of gratitude through an art project. You could draw, paint, sculpt, or create anything else that sparks your imagination. Perhaps you'll depict the feeling of gratitude itself, or maybe you'll create a piece that represents something you're particularly thankful for.

Poetry - Turn your gratitude into verse! Write a poem that expresses your feelings of thankfulness. It can be a simple, free-flowing list of things you appreciate, or you can explore more structured forms of poetry using rhyme and rhythm.

Mindful moments - Gratitude doesn't have to be a time-consuming task. Throughout your day, take a few moments to savour the little things. Notice the warmth of your coffee mug in your hands, appreciate the taste of a meal, or simply take a moment to admire the beauty of nature. By incorporating these mindful moments into your day, you'll cultivate a constant undercurrent of gratitude.

Final Thoughts

I hope this blog has given you some ideas for bringing more gratitude into your life. Remember, the best gratitude practice is the one that works for you! Experiment with different techniques and find what brings you the most joy and fosters a sense of appreciation in your life.

Whilst gratitude may not be able to resolve deep issues or complex problems it can be a useful tool for helping to manage difficult feelings. Gratitude can potentially help us to view our lives from a different perspective, find purpose and meaning in adversity and boost our mood.

Therapy can also be a useful resource for gaining new perspectives, making sense of difficulties, and improving mental health. If you’ve any questions or you’d like to book an appointment, please contact me.