Cultivating Happiness with Gratitude

“Expressing gratitude increases your happiness by helping you notice the good things that are already happening”  

  -Julie Fischer

Cultivating Happiness with Gratitude, Savoring and Nurturing Relationships Benefits and Tools for a Happier Life

This month, let’s work on gratitude, savoring and nurturing relationships as a path to a happier and more joy-filled life. Here are some benefits and tools to assist you on your journey.

 Expressing Gratitude

Expressing gratitude increases your happiness by helping you notice the good things that are already happening. It increases positivity by enhancing and enabling you to savor experiences.

Research shows grateful people have:  

·     Less negative self-preoccupation     

·     More satisfaction with life    

·     More pro-social behavior    

·     More other centered  

·     Better sleep and vitality   

·     More optimism

Ways of Expressing Gratitude

1.    Gratitude Journal

Write down 3- 5 things that you are currently grateful for…from the mundane to the magnificent. Challenge yourself to vary your entries. Do this as often as it brings you joy.  For some people, that is daily.  For some, that might be weekly. (I wouldn’t go longer that weekly for a positive impact).

2.    Personal Gratitude Expression

Take time once a week to express gratitude to a person by text, phone call, a written note or a personal visit. Telling people what you appreciate about them or how grateful you are that they are part of your life is a gift to them, as well as a gift to yourself.

3.    Gratitude Ping Pong

While we are in a Global Pandemic, it can be easy to feed off the negativity of the news, and a sense of helplessness and uncertainty. Grab a friend or friends and family and play Gratitude Ping Pong.  Each person has to say something they are grateful for and keep “lobbing” back and forth to each other.  It is amazing to see what people are grateful for!  Everyone is lifted up by the collective gratitude.

Savoring Life

Savoring is being attentive and appreciative of a particular experience. Many times it involves the use of our senses and staying present in the moment to notice the beauty and deliciousness of life’s events. Remembering life’s happy moments and attempting to reply them raises our positive emotions.  Research shows that savoring life:

·     Elicits conscious memories of a positive past 

·     Builds past, present, and future minded positive emotions, which build resilience and buffers against depression

·     Relieves any current stress and refocuses brain

Ways to increase Savoring 

1.    Savoring Album

Take a picture of something of beauty you encounter and write a short text description of what you found to be beautiful about it.  This is a great way to stop and take a good look at the things we admire and appreciate.

2.    Reply Happy Days

Spend time making “mental photographs” of pleasurable moments to review them in less happy times. Set aside time to look back and replay your happiest days.

3.    Savoring a Favorite Meal

So often, we eat to nourish our bodies, without thinking about the possibility of nourishing our souls.  The next time you sit down to eat something you love, spend time chewing and relishing each bite. (I would suggest slowly chewing each bite 20 times). Pause, and give yourself time to smell and taste each bite.  Think about what you appreciate about this particular food.

Nurturing Relationships

Nurturing relationships means proactively enhancing the quality of your relationships. Research shows that strong social ties is the only thing that separates very happy people from very unhappy people. Here is why it works:

·     Leads people to view themselves as generous, and to feel confident, efficacious, in control, and optimistic about their abilities to help 

·     Inspires liking and friendship by others, as well as their appreciation and gratitude ª   

·     Produces prosocial reciprocity 

Ways to Nurture Relationships

1.    Connect 

Contacting someone from your family or a friend you haven’t been in touch with for a while- someone with whom you want to strengthen your relationship. Think of a person who can benefit from your skills, time, and support. Make time to listen and to express your appreciation and affection 

2.    Create Group Sharing opportunities

In this era of social distancing and isolation, create opportunities for people to gather to share what they are going through, either via Zoom or in a social distanced outdoor setting. 

3.    Become a Mentor

Share your time and knowledge with someone who would benefit from your gifts.