Tips for Practicing a Gratitude Lifestyle

The dictionary definition of gratitude is “the quality of being thankful; readiness to show appreciation for and to return kindness.”

Photo by Lux Graves on Unsplash downloaded 11/3/22

November is Gratitude month; however, practicing gratitude is not something that should be limited to a single month of the year, it can become a lifestyle that helps improve mental and physical wellbeing.

Now you might be wondering, what does improve mental and physical wellbeing really mean? According to research (source PositivePsychology.com), benefits of gratitude can include:

• Improved self-esteem

• Enhanced resiliency to stress

• Increased social connection

• Better sleep quality

• Improved physical health

• Reduced emotional distress

So how can we implement gratitude practice in our daily lives?

Practice being more aware of, and appreciating positives and highlights throughout your day.

This includes, meditating on, not just big wins, but also those small things in life that we can sometimes take for granted. Perhaps it’s being able to catch a beautiful sunrise, getting to indulge in a favorite treat, or maybe you were able to catch up with an old friend. Being able to re-focus, and reflect on the good things in life can be mood changing (and for the better!)

Photo by Gabrielle Henderson on Unsplash downloaded 11/3/22

Practice expressing gratitude toward others

This can be done through letter writing or giving compliments, to share your appreciation for what the person (friend, family member, colleague, teacher, etc.) has done for you, or what that person means to you.

The classic, gratitude journaling.

Capturing in writing, things/experiences/people for which you are grateful. If you are struggling with how to start, consider utilizing writing prompts to help get you started. For instance, the best part about today..., something beautiful I saw..., or a reason to be excited about the future... (source therapistaid.com).

Carrying a gratitude object

These can be items such as a rock, seashell, trinket), as a symbol to help remind you for what you are grateful. Having this object with you (in your pocket, purse, or setting near you), can help you pause, and reflect on blessings in your life.

Photo by Jenn Simpson on Unsplash downloaded 11/3/22

Taking a gratitude stroll

Of course, there are natural benefits to exercise; so, adopting a mindful focus while taking a leisurely walk can be very calming. When I say adopting a mindful focus, I mean being present, in the moment, as much as is humanly possible. Of course, your mind will try to wander, as that is what minds do, but being able to catch when this mind travel occurs, and re-direct to the present moment can help strengthen your attention. A tip for re-directing to the present moment can be by anchoring your focus on the sensory experiences of the walk. For instance, paying attention to the sights, smells, sounds of the immediate environment around you. Practicing gratitude through artistic expression. This could look like any number of things; colors, painting, drawing, scrapbooking, collage; essentially any form of creative expression. There are so many ways to practice gratitude; so hopefully some of these ideas can help get you started. Everyone could benefit from a regular dose of gratitude. And incorporating this regularly into your routine, can help evolve into a gratitude lifestyle!

Sometimes, it’s hard to practice gratitude

Sometimes, it can be very difficult to practice gratitude, especially when you have really hard, or stressful days. Or, maybe you’re struggling with other concerns. However, having gratitude, or taking a moment to practice gratitude can be incredibly rewarding. It can help with mindfulness, that you can in return use during stressful situations, or times that you are struggling. However, sometimes it can be difficult to start practicing gratitude, or maybe you feel stuck, and just don’t know where to start.

Therapy in Missouri

If you find that you’re feeling stuck more than often, or maybe you’d like to practice gratitude and mindfulness, we encourage you to reach out. Our counselors and therapists here at Aspire Counseling have experience working with those experiencing anxiety, depression, stress, life transitions, trauma, grief, and so much more. We offer both online and in-person services. To learn more, we urge you to reach out to our Client Care Coordinator at 573-328-2288, or, go here and fill out an online form!

About the Author

Katherine Ottofy, Therapist at Aspire Counseling. Katherine specializes in EMDR, and works with those experiencing trauma, grief, stress, self-esteem, confidence, depression, anxiety and so much more.

Katherine Ottofy is the newest addition to the Aspire Counseling team! Katherine has experience working with those with concerns of anxiety, depression, stress, grief, self-esteem, and much more. Katherine truly believes in gratitude, and practicing a positive outlook on life, along with appreciating the little things in life! When she is not working with her clients at Aspire Counseling, Katherine loves hanging out with her two dogs!