Gratitude Introduction

‘The practice of gratitude is one of the dominant well-being levers (Emmons & McCullough, 2003)’. Practising gratitude helps support emotional and mental wellbeing and is one of the greatest tools we have when it comes to living a happier life. Feeling grateful and expressing gratitude helps us gain more from the good in our lives, it also enables us to avoid complacency (which can turn into dissatisfaction), connect more positively with others and cope better in challenging times. Science tells us… Findings show that gratitude-based practices are some of the most effective ‘interventions’ for boosting happiness and increasing wellbeing. They are also shown to help reduce depressive symptoms. Expressing gratitude via a simple writing exercise as little as once a week is shown to contribute to healthier eating habits and more staying-power in committing to physical exercise. Further specific benefits reported include: • Better sleep quality and lower fatigue. • Reduced rumination. • Higher life satisfaction. • Lower incidence of burn-out. • Better physical health. • Lower levels of cellular inflammation. • Increased patience and humility. This seems to be because gratitude touches on many of the key pillars of wellbeing, including social connection and positive emotions through to resilience and optimism. The Practices These three practices are Positive Psychology Interventions (PPIs) meaning they have been put to the test in scientific studies: Three Good Things Counting your Blessings The Gratitude Visit/Letter The other practice is not a PPI but is based on general findings about the benefits of gratitude and is included for those who want a practice with a slightly different tone: Rampage of Appreciation