Why Practice Being Thankful?

I guess because of Thanksgiving, November's the time when I tend to zoom out and look at the dynamics of my life. Am I spending time on what's important? What are the things that bring me the greatest joy? And, of course, what am I most thankful for?

Maintaining a consistent gratitude practice is something I struggle with. There seem to be so many things I need to get done in any given day. Do I really have time for another? Luckily, this season reminds me to reengage and recommit to the small but mighty task of counting my blessings.

So what is a gratitude practice anyway? Is it just some tree-huggy BS or is there something to appreciating what we have that helps us live better lives?

Turns out, there's plenty of research on gratitude and what it does for us, if we take the time to practice it.

Robert Emmons, the world's leading scientific expert on gratitude and author of the book Thanks!, says there's quite a lot you get from giving thanks. In his talk, "The Science of a Meaningful Life," Emmons highlights four main benefits of being thankful. In effect, gratitude:

1. Magnifies positive emotions. It helps us celebrate the present and participate more in our lives, rather than merely spectating. We spend a good part of our lives watching TV, movies and sporting events. When we're watching, we're not active participants. Being thankful helps us engage with our reality and brings us back into an active role with a focus on what's good.

2. Blocks negative emotions. In particular, gratitude keeps us from feeling envy, resentment, regret, and reduces the occurrence and duration of depression. According to Emmons, it's impossible to feel grateful and resentful at the same time. Choosing to be thankful for what you have keeps you from the negative mindset that can often take your emotions south.

3. Makes you more stress resilient. This is a biggie because it's our perception of stress that determines how damaging it will be to our bodies and spirit. Being grateful on a regular basis helps you take your stressors more in stride. Because you're less bothered by stressful occurrences, you recover faster. This is one reason why the perpetually thankful suffer less from PTSD and other stress-related illnesses.

4. Strengthens your sense of self-worth and improves your social ties. When you're thankful you just feel better about yourself and your world. Grateful people tend to take better care of themselves, including leaning on their social networks for help when they need it. As a result, these folks give credit to others for their blessings, and they develop and maintain stronger social ties so they have the network support when they need it.

Despite the many benefits, maintaining a grateful mindset doesn't always come easy, especially in times of stress. That's why it's important to flex your gratitude muscle by practicing. Research has found being thankful on a daily basis changes your thinking patterns. That means even just noticing what's good each day is a great first step in creating a gratitude practice.

There are many options to help get you started if you'd like to begin a gratitude practice. The simplest thing may be to just take an extra minute in bed before you get up and reflect on what's good about your life. Even tiny things count, like being thankful for your warm, cozy covers or appreciating the extra snuggle you get from your fur baby. You can note how you love the change in seasons, reflect on a compliment you were given by a stranger the day before, or relive your little one's proud smile when he donned his Halloween costume. Starting with the small things takes the pressure off of you finding major areas in life that you appreciate. If you're suffering from health issues or you have a stressful job, the small joys in life may be your biggest boon.

Premade gratitude journals abound in bookstores and online. These can offer creative prompts you can answer about specific things you're thankful for. Writing prompts can inspire you to think differently about areas of your life you don't often consider, stretching you to think outside of your normal box. Of course, you can create your own gratitude journal with a simple notebook and dedicating 5 minutes each day to jot down the things that you appreciate. When doing this daily, you'll begin to find you need to reach into different categories of things to note or repetition will soon set in. Get creative and dive into the nooks and crannies of your life.

Gratitude apps like the 5 Minute Journal and Gratitude offer easy electronic journaling options with reminders to make it extra convenient to note your daily thanks. These apps come with a fee-- $40/year and $30/year respectively, but they may be just what you need to start and maintain a consistent habit.

However you choose to acknowledge the good in your life, just know the practice itself is lifting you up, so any effort you put forth in this area helps.

As Thanksgiving approaches, see if you can build up a regular gratitude habit. Then, know your celebration, resting on weeks of being thankful, can have extra meaning and shine.

Pay attention, have you noticed any benefits to how you feel? Share in the comments.

I'll be counting you in my blessings this Thanksgiving and always…

XO!