Recently I was having dinner with a group of people and (for the purpose of this blog!) we
went around and said one thing we were grateful for that day. The answers were varied:
… roast potatoes … cousins … the beach … a warm house …
For some at the table an answer came easily, for others it took more thought.
I wonder how often you stop and acknowledge things you are grateful for?
Most of us would agree that identifying and reflecting on people, things or situations for
which we are thankful makes us feel good, but a growing body of research has
demonstrated that the benefits of practising gratitude go beyond this.
Higher energy levels; feeling more happy, enthusiastic, attentive, determined, optimistic;
better quality sleep; lower levels of depression and anxiety; improved ability to cope with
hard times; closer relationships and improved physical health are some benefits that have
been linked to the practice of gratitude.
Research also suggests that it takes as little as 3 weeks of actively practising gratitude to
rewire your brain to start scanning the world for the positive, compensating for our brain’s
natural tendency to focus on the negative aspects of life.
The more you bring your attention to that which you feel grateful for
the more you notice there is to be grateful for!
So, how can we incorporate the practice of gratitude into our everyday lives
so we can reap these benefits?
Like many good habits, building your capacity for gratitude isn’t hard, it just takes practice!
Here are some suggestions of how to get started:
- Start a gratitude journal – this can be as simple as jotting down a few things you are thankful for or that went well for you during the day / weekAsk yourself and/or share with others:
- What was the best thing that happened to me today?
- Who am I most grateful for today and why?
- What am I most looking forward to about tomorrow?
- Perhaps you can incorporate your gratitude practice in your broader journaling or during your meditation, mindfulness or prayer time.
Practicing gratefulness is a wonderful adjunct to engaging in a therapeutic process with a mental health professional. The clinicians at the Centre for Effective Living are able to help you incorporate different strategies like gratefulness into your daily living to improve your well-being and to live in more effective and present ways.
Katelyn (M Clin Psych, BA (Hons – First Class), MAPS) has experience working at a leading university research clinic in the area of anxiety disorders, as a school counsellor and in private practice work for adult mental health in the the North Shore area of Sydney. Katelyn is committed to establishing a strong therapeutic relationship with her clients by providing them with a safe and secure space to share their story. As a mother of school aged children with a busy load herself, she is well positioned to understand the challenges faced in doing life, school and work.
Katelyn’s approach takes an evidence-based focus, while maintaining a flexible and collaborative manner, to ensure that treatment is in line with her clients’ needs. She uses a range of evidence-based interventions, including Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), Dialectical Behavioural Therapy (DBT) and supportive counselling with the overall aim of helping people of all ages utilise their strengths to achieve their desired outcomes and enhance their quality of life.
Katelyn is the wife of an Anglican Minister and has a particular interest in supporting clergy wives and families cope with the challenges that ministry can present.