Practicing Gratitude

Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness

Practicing gratitude everyday can be one of the simplest ways to boost your mood and improve your mental health. The world may seem like a dark place, and it is often easier to focus on the negative, but I challenge you to notice the little things throughout the day – being able to eat a warm meal for dinner, a stranger smiling and saying hi to you, the book that you have not been able to put down. By taking an active role in noticing these moments to be thankful for, it will become easier and easier for you to appreciate and recognize all the positive aspects of your day.

How can you practice gratitude?

1.     End your day with a gratitude journal: Have a small notebook that is close to your bed and before you go to sleep, write down three things that happened during the day that you were grateful for. You do not need to do this every day; you can do it every other day or even once a week. But whatever you choose to do, commit to it, and make it routine. Try to be as specific as possible and reflect on where in your body you are feeling your emotions.

2.     Say “thank you”: Chances are there was at least one interaction that happened today that you could have said “thank you” for. Did someone hold the door open for you or answer a question you asked? In that moment, take the time to say the words “thank you” and let the person know that you appreciate them.

3.     Share the gratitude: As time goes on, it will be easier for you to notice the moments in your day that brought you a sense of happiness. You will notice an overall shift in your mood and behaviors. Share this positivity with the people around you: pay for someone’s cup of coffee, hold the door open for a stranger, tell your loved ones that you love them.

Thank YOU for taking the time to read this post and I hope that you take time to notice the little things,

Karishma Patel, AMFT