We talk about gratitude in this edition of The Interface. Gratitude can be broadly characterized as appreciating what is significant to oneself, albeit its implications vary slightly depending on the situation. Most of the data that is now available suggests that a greater sense of personal well-being is linked to gratitude. We examine a number of these studies, point out some subtleties in the existing literature on gratitude, give a summary of methods used in gratitude assessment, and offer a few easy ways to help patients feel more grateful in the context of psychotherapy.
What is Gratitude?
Similar to appreciation, gratitude is an emotion. More precisely, according to the American Psychological Association, this phenomenon is a feeling of joy and gratitude brought on by a fortuitous event or material gift.
According to Jans-Beken et al. (2020), gratitude is a state as well as a characteristic. To put it another way, there are two types of thankfulness: experiencing gratitude for someone or something at a certain instant in time and experiencing gratitude over time as a good character characteristic.
Dr. Robert Emmons asserts that there are two phases to the experience of thankfulness (Emmons & McCullough, 2003): Recognizing the positive aspects of one's life comes first. When we are grateful, we embrace life. We declare that life is generally good and has aspects that make it worthwhile. Recognizing that we have gotten something makes us happy, both because of its existence and because of the work the giver did to select it.
The two phases of thankfulness are acknowledging the positive aspects of our lives and then figuring out how they came to be. As a result of this process, we come to appreciate everything that makes our lives and ourselves better.
Furthermore, gratitude may be viewed as a state of being or as a dispositional attribute.
A characteristic that is seen as a strength of character is the practice of gratitude in one's daily life (McCullough et al., 2002). Remembering that appreciation is a strength that can be developed via awareness and practice is crucial.
Gratitude & Positive Psychology – What is the Connection?
Positive psychology, as we already know, emphasizes constructive ideas and actions. Among its concepts are hope, optimism, and—you got it—appreciation.
Gratitude is a fundamental positive feeling in Seligman's PERMA model, which also includes engagement, relationships, meaning, achievement, and positive emotion.
The extension of studies on the advantages of thankfulness in positive psychology has been spearheaded by Robert Emmons. Emmons has written many articles on the psychology of gratitude, demonstrating that having greater appreciation can result in higher well-being levels.
Gratitude in a religious context has also been the subject of several of Emmons's writings, which emphasize the connection between improved physical health and thankfulness for a higher power. Later, there will be more on religion and thankfulness.
It's important to note the general significance of appreciation, even though we'll discuss the particular advantages later. Even though it may seem like a bit of a vague term to some, there is a wealth of scientific evidence supporting its efficacy.
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Gratitude can help us stay grounded and feel good, especially during uncertain times, even while it might not be a magic bullet or cure-all for everything.
Many of us have experienced emotions of discontent, where we believe that our lives are not complete and that we are not getting enough of the things we desire. It's simple to assess yourself as inadequate during these moments by comparing your life to the seemingly perfect lives of others. Gratitude is a simple exercise that might help ease these emotions.
The benefits of gratitude
Let's examine some of the particular advantages of gratitude that have been supported by research. Although there are many, we've highlighted a handful of the most noteworthy ones below. Among the advantages of cultivating thankfulness are:
1.It may bring you joy:
Practicing gratitude can increase happiness and life satisfaction. A 2003 study found that grateful individuals felt more connected to others, more optimistic, and had a stronger sense of well-being. Those seeking happiness may benefit from embracing gratitude.
Gratitude can enhance mental health by lowering stress, elevating mood, and encouraging optimism. It shouldn't be used in place of professional care, though, as new research indicates that its effects on anxiety and depression are limited. Including thankfulness in mental health therapy can be beneficial, but always get medical advice. Take a look at our courses on coping mechanisms and the psychology of behavior and thought for further information.
3.It can help your physical health:
Being grateful has a beneficial effect on your physical health in addition to your emotional well-being. According to a 2014 study, people who felt appreciative were more likely to seek medical attention, report being in better physical health, and participate in more healthful activities. Take a look at our course on integrating care for physical illness, anxiety, and depression to learn more about the connection between mental and physical health.
4.It can boost your confidence:
Self-esteem, or a person's perception of their own value, is one indicator of long-term well-being. According to a 2011 study, practicing thankful contemplation might boost one's sense of self-worth and life satisfaction.
Our course on body neutrality and body image with Jameela Jamil offers an intriguing look at self-love for anybody curious about concepts of self-worth and self-esteem.
5.It can increase pleasant feelings:
Gratitude improves social, intellectual, and psychological well-being in addition to fostering positive emotions. According to a 2017 study, being grateful increases one's sense of humility, elevation, and togetherness, which inspires people to practice mindfulness and self-improvement.
6.It can help you sleep better:
As we've already shown, being thankful is a good quality that can enhance both your physical and emotional health. On the other hand, there is proof that it can enhance the quality of your sleep.
Any practice that can help you sleep better is welcome since people who struggle with their sleep understand how hard it can make life.
7.It can boost your career:
Helpfulness, compassion, forgiveness, and job satisfaction are all enhanced by gratitude. Gratitude and respect at work promote a sense of worth, belonging, and purpose, according to research conducted in 2015 and 2016. Check out our "Wellbeing and Resilience at Work" course from the "Skills to Succeed in the Digital Workplace" ExpertTrack to find out more.
8.It can help you deal with hardship:
According to a study from Eastern Washington University, being grateful promotes memory closure and lessens the emotional effect and intrusiveness of stressful situations. People reacted more favorably when they concentrated on the good aspects of difficult recollections. Take advantage of our online courses to help you get through difficult times.
From Gratitude to Grateful Living
Being grateful is a way of being that can give you a stronger, more profound, and unconditional feeling of thankfulness. It is not reliant on outside events, nor is it optimistic thinking. Practicing gratitude daily increases your ability to bravely live life to the fullest, regardless of what occurs.
This post has examined the power of thankfulness. Numerous studies indicate that it can improve our physical and emotional well-being as well as other aspects of our lives. Gratitude and happiness are intimately related, even though it may not be the best option for everyone and isn't a "cure."
We hope that this article has inspired you to cultivate thankfulness in your own home. Celebrating life's good aspects, whether via a gratitude notebook or another approach, can be helpful.
To help you understand some of the mechanisms underlying our thoughts and emotions, we have also selected some helpful courses related to psychology, mental health, and well-being.
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