A Brief Guide to Cultivating Gratitude
Most of us are overloaded with information, especially at this time of year, so I wanted to create a short and practical guide to help you cultivate gratitude during this Thanksgiving holiday. Multiple studies have shown the benefits of incorporating gratitude into our lives but it can be hard to know where to start.
Gratitude has three main components:
1) An affirmation of the goodness in your life: that there are actually good things in this crazy mixed-up world. Always focusing on the negative, or the things you don’t like can be discouraging. Yet, taking some time to focus upon the good things from your day can instantly improve your mood. Living in a thankful, appreciative way – daily, hourly, moment by moment — can truly enhance the quality of our lives.
2) Acknowledging that the sources of goodness at least partially come from outside ourselves. Friends, family, colleagues, and even random strangers give us “gifts” – big and small – that bring a smile to our faces and make our lives a little better.
3) Expressing appreciation for the good things that someone did for our benefit. This involves taking a moment from our day to reflect upon a good thing, and the time, skills, and/or financial investment required behind it. Then, doing something to let the person know you appreciate them.
Most Americans have an amazing number of resources available to us, many of which we take for granted. Let me list a few which I hope will help you generate even more in your mind as you read:
- shelter from the physical elements
- clothing and shoes
- electricity and the modern conveniences that run on it
- access to information and the ability to stay in touch and communicate with others (phones, computers, TV)
- clean water, cold water, running water, hot water
- food: fruits, vegetables, meat, all kinds of varieties
- education (formal and informal), books, public libraries
I encourage you to take some time over the holiday to reflect and be grateful for the good things in your life – and also to consider how you might share with those less fortunate than you.
I wish for you a joyful Thanksgiving filled with lots of gratitude and love.
Warmly, Dr. Paul
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Categories Appreciation, Gratitude, Holidays
