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Expressing Gratitude

Posted on: September 30th 2012

With a title like that you might have expected me to express some gratitude – and eventually I will, I promise, but to begin I want to tell you a bit about some of the current research on the practice of gratitude – so that you know why I am starting to engage in this as a regular practice, and why I am inviting YOU to join me.

Sonja Lyubomirsky researched (and wrote about in her great book: The How of Happiness) the happiness activity of Practicing Gratitude and Positive Thinking. Here is some of what she said about why it is so powerful.

Gratitude is an antidote to negative emotions, a neutralizer of hostility, envy, worry and irritation. Defined by the world’s most prominent researcher and writer on gratitude, Robert Emmons, as “a felt sense of wonder, thankfulness and appreciation for life”. Expressing gratitude bolsters self-worth and self-esteem, it helps people cope with stress and trauma (by focusing on how good life is as oppose to how much better it could be), it can help people adjust to new circumstances and move on with life, and it inhibits comparisons with others.

Sonja goes on to say there is a whole range of WAYS that you can practice gratitude, finding the one that works best for you is important in being able to maintain it and make if fun (ok, I said the part about the fun, but really… if it isn’t fun, what is the point?). Further to that, mixing up different strategies, to keep the practice fresh, is also important.

  • Gratitude Journal – doesn’t take much explaining. Ponder and record the 3 to 5 things for which you are currently grateful, from “the mundane to the magnificent”. The research suggests that on average doing this once a week is most likely to boost happiness. (Which, obviously, is why I am now going to be doing this practice weekly, on my blog, and posting to FB, every Sunday and why I invite you to play along). You can keep this fresh by dedicating different weeks to different areas of your life to count your blessings in.
  • Other paths to gratitude – everyone needs to find the way that works best for them, maybe you want to pick one thing that you are taking for granted, and really acknowledge and appreciate it. Or you might want to pick an ungrateful thought and find the way to substitute a grateful one for it. Or find a buddy to do this activity with [again, one more reason I am going to do this publicly, and would love to hear what you are grateful for].
  • Express gratitude directly to another – is there someone in your life that you owe a debt of gratitude? Find a way to concretely and directly express that to them, write a letter and give it them, go to visit them, whatever works for you. BTW, research suggests that even just writing the letter creates substantial boosts in happiness, regardless of whether you give it to them.

So here is where I am going with this… once a week, on Sunday (seems like a good day for gratitude), I am going to list 5 things for which I am currently grateful. My invitation to you is to participate right along with me. List your 3 to 5 things that you are currently grateful for. And then, during the week, if you are having a crappy day, or a frustrating time, or whatever, return to this blog and remember. Remember GRATITUDE and remember what you are grateful for, and hey, maybe even write up what you are grateful for in this new moment.

Who’s in?

Here is my first list of 5 things I am grateful for right now…

Related

Posted in Gratitude | Tagged Authentic, Brene Brown, Business Coach, Gratitude, Signy Wilson, Success Coach, Vancouver
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0 thoughts on “Expressing Gratitude”

  1. Barb on September 30, 2012 at 10:30 am said:

    Hi Signy,

    I am so very grateful for Bc Children’s Hospital for looking after my beautiful and courageous daughter this weekend.
    I am grateful and thankful for waking up to the sound of her young voice which is so full of life.
    I am grateful and thankful for a very strong and supportive husband who never questions and just does what needs doing to support us his girls.

    Thank you Signy for reminding me to be grateful today and everyday.

    Barb

    Reply ↓
  2. joely on September 30, 2012 at 7:10 pm said:

    Love this gratitude game Signy!!! Great timing for me to participate as my “sabo’s” voice has been noticeably louder lately causing negativity! so……..

    I am grateful for my health

    I am grateful for not letting nicotine run my life any longer

    I am grateful for my awareness

    I am grateful that I have beautiful friendships

    I am grateful that I have a comfy home and people to share it with!

    Reply ↓
  3. Signy on September 30, 2012 at 11:27 pm said:

    Yay Barb and Joely!!

    Love that you are getting into it. Gratitude it such a powerful force.

    Sending you both huge love.

    XO
    Signy

    Reply ↓
  4. Munira Premji on October 2, 2012 at 2:21 pm said:

    I am grateful to be spending time with my mom

    I am grateful for my family’s support as I battle dancer

    I am grateful that I have the best oncologist in the world

    I am grateful learning how to just be

    I am grateful to wake up each morning

    Reply ↓
  5. Signy on October 2, 2012 at 7:42 pm said:

    Munira, this is beautiful. Gratitude is such an amazing healer of the soul. I kind of like that you accidentally wrote Dancer instead of Cancer – it is a good image and maybe a way to ward off the evil specter of cancer!
    Sending you love.
    Signy

    Reply ↓
  6. Laura on October 4, 2012 at 5:14 pm said:

    Funny… they were just talking about gratitude on the CBC this morning and I have been meaning to do this all day and here you be…
    My turn… I am grateful…

    -for reconnecting with dear old friends and new friends who make me laugh and inspire me
    -for my 3 beautiful sons and my loving and faithful dog
    -for having been blessed with loving parents who taught me good values
    -for sunshine, rain, fresh air and colour…all of which inspire me daily
    for kind people… who try and lessen other people’s burdens and make the world a kinder place

    Reply ↓
  7. Kristen on October 15, 2012 at 6:25 am said:

    I too am grateful for this invitation to express gratitude this morning. Lately I have noticed how powerful gratitude has been for getting me through some tough times. Here it goes today, in this moment, I am thankful/grateful for:
    – being thankful
    – slowing down
    – listening to mySelf and making resonant choices (AND I am grateful for how easy life becomes from there)
    – Love & trust & taking risks
    – courageous conversations
    – ‘holding on tight for 2 more minutes…’

    Reply ↓
  8. Munira on November 5, 2012 at 1:59 pm said:

    I am grateful to have watched all the Harry Potter movies over a two week period!

    I am grateful to be reading “The Bigger Game”.

    I am grateful to have learnt to make two new dishes this week!

    I am grateful for CNN and the extensive coverage of the US elections.

    I am grateful that the Toronto Raptors won their first game last night!

    Reply ↓

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