Wellness Café

An Attitude of Gratitude

Nov 22, 2022

A little gratitude can go a long way. There is increasing evidence that the benefits of gratitude don’t end with “feelings”, they extend to physiological measures, like lowered blood pressure, less anxiety and improved mood. Expressing gratefulness also improves interpersonal connections, which has its own set of health benefits.
The theory is that gratitude does 3 things. First, it highlights the good we have in our lives, second, it offsets negativity that we are exposed to, and finally, it connects us with others, strengthening our relationships. So, it essentially does the exact opposite of what stress does! In this way, the more grateful you feel, the less stress you experience. One study associated gratitude with a 23% decrease in levels of cortisol, the stress hormone. That in itself has far reaching implications to your overall health.
Grateful people tend to experience fewer aches and pains and they report feeling healthier than others. They are also more likely to take better care of their health, by exercising more, sleeping better and regularly seeing their doctor. They are more optimistic, have better mental resilience, a lower risk of depression and higher self- esteem.
There is no wrong way to show gratitude. Smile, be patient, be an active listener, always say thank you, give someone a hug, count your blessings or simply be mindful of all you have and all that is around you. Whenever you are expressing gratitude — in a journal, to yourself, or to others — make sure you include WHY you are grateful for it. This makes your gratitude even more intentional and powerful.
We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve. Developing an “attitude of gratitude” is one of the simplest ways to improve your satisfaction with life, and your overall well-being.

References:

UCDavis Health. Gratitude is good medicine. Practicing gratitude boosts emotional and physical well being
Hill PL, Allemand M, Roberts BW. Examining the Pathways between Gratitude and Self-Rated Physical Health across Adulthood. Pers Individ Dif. 2013 Jan;54(1):92-96. doi: 10.1016/j.paid.2012.08.011. PMID: 23139438; PMCID: PMC3489271.
Digdon, N. and Koble, A. (2011), Effects of Constructive Worry, Imagery Distraction, and Gratitude Interventions on Sleep Quality: A Pilot Trial. Applied Psychology: Health and Well-Being, 3: 193-206. https://doi.org/10.1111/j.1758-0854.2011.01049.x
Lung Hung Chen & Chia-Huei Wu (2014) Gratitude Enhances Change in Athletes’ Self-Esteem: The Moderating Role of Trust in Coach, Journal of Applied Sport Psychology, 26:3, 349-362, DOI: 10.1080/10413200.2014.889255
Fredrickson BL, Tugade MM, Waugh CE, Larkin GR. What good are positive emotions in crises? A prospective study of resilience and emotions following the terrorist attacks on the United States on September 11th, 2001. J Pers Soc Psychol. 2003 Feb;84(2):365-76. doi: 10.1037//0022-3514.84.2.365. PMID: 12585810; PMCID: PMC2755263.

LATEST POSTS

5 surprising facts about ADHD

Think attention-deficit/hyperactivity disorder (ADHD) is shorthand for someone who can’t sit still and focus?
In fact, it’s not an inability to focus, it’s about regulating attention. Many people with ADHD describe becoming intensely focused on some tasks – known as ‘hyperfocus’ – while struggling to start or complete things that don’t grab their attention.

When children get cancer

No one wants to hear that a child has cancer. Fortunately, childhood cancer is rare and accounts for less than 1% of all cancers.
The danger is that many childhood cancers progress very quickly, so it’s important for caregivers to be aware of warning signs – and seek help.
With September being Childhood Cancer Awareness Month, now is the time to learn more.

When breastfeeding does not work for you

Breastfeeding is often portrayed as one of the most natural parts of motherhood – an instinctive, nurturing interaction between mother and child. But what if that image of effortless nursing doesn’t reflect your reality?
You’re not alone. In fact, 60-80% of new moms say they have difficulty breastfeeding. What’s more, in South Africa, the tally for infants under six months that are exclusively breastfed is less than one in three.

Why you should start building bone today

Over the years, your bones gradually break down – and for women after menopause, it’s a particularly big problem.
Your bones may seem solid, but they’re actually living tissue constantly renewing itself – like a well-maintained building. New parts replace old ones all the time, but if the building loses more bricks at a rate than they can be replaced, the structure becomes weaker.

How to stay healthy all winter long

Want to stop the sniffles in their tracks this season? These five strategies will protect, nurture and support your body.
South Africa’s colder months can bring a mixed bag of winter woes. More time indoors, closer contact with others, indoor heating – the perfect conditions for colds and flu. Shorter days also affect vitamin D levels and mood. It’s not surprising that many of us end up feeling less than sunny.