Self-Care September Day 2: Make a Gratitude List

Today we get grateful.

​Gratitude is a classic self-care suggestion, with good reason. 

According to UCLA's Mindfulness Awareness Research Center, regularly expressing gratitude (the quality of being thankful and readiness to show appreciation) literally changes the molecular structure of the brain, keeps the gray matter functioning, and makes us healthier and happier.

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The word gratitude is derived from the Latin word gratia, which means grace, graciousness, or gratefulness (depending on the context). A gratitude practice can encompass all of these meanings.

​Gratitude is a thankful appreciation for what an individual receives, both tangible and intangible, as well as an opportunity to acknowledge what's good in their life. In the process of doing this, people usually recognize that the source of that goodness lies (at least partially) outside themselves. As a result, gratitude also helps people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.

In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.

In an article from Psychology Today, author Amy Morin shares seven scientifically proven benefits:

1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2014 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or send a thank-you note to that colleague who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.
   
   
2. Gratitude improves physical health. Grateful people experience fewer aches and pains and report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health. They exercise more often and are more likely to attend regular check-ups, which is likely to contribute to further longevity.
   
   
3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, from envy and resentment to frustration and regret. Robert Emmons, a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
   
   
4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a prosocial manner, even when others behave less kindly, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
   
   
5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
   
   
6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athletes’ self-esteem, an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs—a major factor in reduced self-esteem—grateful people are able to appreciate other people’s accomplishments.
   
   
7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder (PTSD). A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11. Recognizing all that you have to be thankful for —even during the worst times—fosters resilience.

Self-Care September Day 2: Make A Gratitude List
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Challenge yourself to acknowledge as many things as you can today for which you are grateful - maybe that's three things or ten things or 100 things. Maybe you set an hourly alert on your phone and add to your list as the day progresses. Maybe before you go to bed you play the game of "what if I wake up tomorrow with only the things I express gratitude for today?" 

However you decide to proceed, the point is to dig in and get grateful.

Thank you for being here - I am grateful for you!

I love you and I'll see you real soon!

​xo,
​Coach Alex