How to Start Gratitude

Starting to practice gratitude can have a positive impact on your mental health and overall well-being. Here’s a step-by-step guide on how you can begin incorporating gratitude into your daily life.

Understand Gratitude

First, understand what gratitude means. It’s more than just saying “thank you”. It’s about recognizing and appreciating the positive things in your life, no matter how big or small. These can be things like being grateful for your friends, family, or even that you have a great meal planned for later!

Set an Intention

Decide to make gratitude a daily practice. Setting an intention helps to create a mindset that is more likely to notice and appreciate positive aspects of your life.

Start Small

Photo by Gabrielle Henderson on Unsplash downloaded 10/5/23

You don’t need to make a long list. Start by identifying one thing each day that you’re grateful for. It could be something simple like a delicious meal, a warm shower, a new book that you just bought, or a conversation with a friend.

Keep a Gratitude Journal

Dedicate a notebook to jot down things you’re grateful for. Aim to write in your gratitude journal daily. Reflecting on these items can also be helpful, especially during challenging times.

Be Mindful and Present

Gratitude can often be found in the present moment. Take time to really observe and experience what is happening around you.

Express Gratitude to Others

Make it a practice to say thank you and express appreciation to people in your life. This can include family, friends, colleagues, or even strangers who have shown kindness.

Photo by Kelly Sikkema on Unsplash downloaded 10/5/23

Reflect on Challenges

Sometimes it’s helpful to reflect on past challenges and how they have shaped you or opened new opportunities. This can help you find gratitude even in difficult times.

Use Reminders

Set reminders on your phone or leave notes around your living space to prompt you to think about what you’re grateful for.

Practice Mindful Meditation

Engage in mindfulness or gratitude meditations. There are many guided meditations available online specifically focused on cultivating gratitude.

Be Patient with Yourself

Developing gratitude as a habit takes time. Some days it might be harder than others. Be kind and patient with yourself in this process.

Share Gratitude with Loved Ones

Share what you’re grateful for with loved ones and encourage them to do the same. This can be a bonding experience and can help foster a culture of gratitude within your family or community.

Incorporate Gratitude into Routine

Incorporate gratitude into your existing routine. For example, think of three things you’re grateful for while brushing your teeth, or before you go to bed, or even in your car driving to the way to work!

Gratitude Jar

Create a gratitude jar where you and possibly other family members can write down things you are grateful for on small pieces of paper and drop them into the jar. Periodically, you can read them together.

Remember, gratitude is not about ignoring the negative aspects of life, but rather about giving attention to the positive ones. The practice of gratitude can lead to increased happiness, reduced stress, and an overall sense of well-being.

Counseling in Mid-Missouri

While Aspire Counseling’s clinicians love to practice gratitude they also love evidence-based practice and treatment. Aspire Counseling works with those experiencing trauma, anxiety, depression, grief, OCD, disordered eating, and so much more. We work with teens, college students, and adults of all ages, and can see those in our, Columbia MO location as well as our Lee’s Summit location, as well as virtually to anyone in the state of Missouri.

To begin counseling at our Lee’s Summit location, fill out our online form, and one of our Client Care Team members will give you a call and get you set up with a therapist that best matches your needs for a free 30-minute consultation. This is a great way to meet your therapist, get to know them, and ask questions! Reach out today to begin your therapy journey with one of our amazing clinicians!