The Power of Gratitude

One of the most overlooked practices we can easily incorporate into our day to experience big positive shifts in our mood and outlook, is the practice of gratitude.

In recent years, psychologists have studied gratitude, conducting experiments in an attempt to understand what might have once been dismissed as “woo-woo self-help” - and found it was actually having beneficial effects mentally, emotionally and physically for practitioners.

Before we get into the research and its implications, let’s just take a broader world view.

There’s a lot wrong with the world, and if we allow it, there’s an almost incessant broadcast of negativity and fear via mainstream media and social media.

Multiple studies show that when we allow negative emotions, and in particular fear, to be our dominant thought patterns, we tend to view life as a struggle, expect bad things to happen, and shockingly, are more easily coerced.

Not only that, studies have shown that people who expect good outcomes more often experience them. Conversely, those that expect negative outcomes also most frequently experience them.

So we’re faced with a choice about whether we want to expect the best, or the worst, and that choice can actually inform and shape our lives. With this in mind - the question is, what is your current view?

Are you positive? Are you grateful? Do you expect good things to happen?

If the answer is yes, wonderful!

If it’s no, then realise that you have an option to change, and that by changing your thinking, you can help change your life…

Several studies have demonstrated an inverse relationship between depression and gratitude. The more grateful you are, the less likely you are to be depressed.

A study by the University of California and University of Miami found that participants who were asked to keep a short gratitude journal for 10 weeks not only reported an average of 25% greater happiness than the control group, but exercised more and had fewer health complaints.

Claire and James Davis are the husband and wife team behind multi-award winning coaching and fitness company 38 Degrees North. The couple have a successful midlife health podcast The Midlife Mentors and run The Midlife Method 8 week transformational programme. themidlifementors.com team@themidlifementors.com

Technology like MRI scanning has allowed neuroscientists to actually chart structural changes in the brain related to the consistent practice of gratitude and positive self-affirmations, meaning you can effectively re-wire your brain to be more optimistic, and as as result live a healthier, happier. and more positive life.

As researchers from UCLA said, “Having an attitude of gratitude changes the molecular structure of the brain, keeps grey matter functioning, and makes us healthier and happier. When you feel happiness, the central nervous system is affected. You are more peaceful, less reactive and less resistant. Now that’s a really cool way of taking care of your well-being.”

How do you go about cultivating an attitude of gratitude? It’s simpler than you might think.

During the University of California and University of Miami study, participants were asked to journal just five things they were grateful for each day. Even this can have a marked positive effect.

A great way to get started is to design a morning ritual that will work for you. It needn’t take long, and while you might not notice the effects straight away, over time, you will be altering your brain’s structure and your outlook.

The other thing you can do is to start being more selective about what you consume with your mind. Turn off from negative news, focus on positive things. When we get caught up in the daily habit of looking at everyone else’s lives, comparing them to our own, and focussing on what we don’t have and what we haven’t achieved - then it stands to reason it’s going to be almost impossible to cultivate gratitude.

Don’t be afraid to shut off and shut out negativity, especially last thing at night, and in the morning when you wake up.

The following tips really can make a massive difference to your mood and energy levels.

When we first wake up, our brains are in what’s called a theta state. It’s highly receptive to learning and taking in new information, which makes it the ideal time to focus inwards on ourselves and set our state for the day.

What we should NOT be doing is turning on the radio, television and social media. Do not let the external world into your day until you have grounded yourself.

Try this morning ritual each day for the next four weeks and see how you start to feel.

It will take just a few minutes, and research suggests that it can shift your mental, emotional and physical health for the better.

Morning Ritual

As soon as you wake up, grab your notebook and pen (it can be really nice to have a dedicated journal for this). • Simply reflect on yesterday and write down three things you’re grateful for from the day. • Reflect on three things you’re grateful for generally. • Write one intention for today (something it would be great to feel or experience).

THAT’S IT!