There are compelling reasons to believe that people who are able to be grateful feel happier and healthier than those who are not.
They appreciate what they have instead of being obsessed with what they want.
They express their gratitude to others and, in general, receive more gratitude in return. For them, a new day is synonymous with a new opportunity to enjoy happiness and not to overcome problems.
There are people who are naturally more grateful, but everyone can acquire this skill and have the same perspective. Even if it will be difficult, you will be grateful to have made an effort!
10. Take a moment to feel gratitude.
Sometimes the best way to regain control and feel better is to take a break. You will need to identify why you are grateful, knowing that the opportunity to take a break is also a good reason to be grateful.
Take advantage of every moment to observe the little things worthy of gratitude, such as having a cup of hot coffee in the morning or having a pillow to protect your head when you sleep at night.
9. Tell someone how much you appreciate it.
Very often, we are overwhelmed by our daily lives to the point of forgetting to tell people how much they matter to us and that we notice and appreciate their efforts.
By thanking people, you are cultivating an atmosphere of gratitude that will spread little by little.
8. Talk about gratitude with your family.
Book a moment, for example during dinner, to share events of the day for which you are grateful. Give each family member an opportunity to share what they are grateful for.
7. Make sure to say thank you regularly.
Thank the bartender who serves you your coffee, thank the customer service person who helped you know why your phone was not working, or thank the person who is holding the door.
Saying the word “thank you” aloud will help you to anchor the feeling of gratitude in your life.
Consider the word “thank you” as a prayer or a mantra. You can thank for some things or just repeat that word in your heart. For example, say thank you for the meal you took this morning, the rain that washed the trees, the raincoat that protects you, and so on.
6. Look for reasons to be grateful even when it is difficult.
It is sometimes very difficult to find reasons to be grateful for one’s life. However, these moments are all the more important for cultivating gratitude, because they will help you to better overcome problems than to make you angry or upset.
To cultivate gratitude for a difficult or boring job, make a list of all the positive aspects of your work: you earn a lot of money to feed yourself and your accommodation, you have the opportunity to take the bus to get to in town and see the sunrise, etc.
If you just break up, give yourself time to grieve and be sad. Instead of ignoring the emotions you feel, such as sadness or anger, being grateful is like learning how to better deal with those feelings. After taking the time to mourn, make a list of all the things you learned from this relationship or for which you feel grateful. Then make a list of the aspects of the break for which you are grateful.
5. Keep a journal of gratitude.
Write down your reasons for being grateful each day to anchor them in your memory. No matter how hard you go through a difficult time in your life, there is always something to be thankful for.
Becoming aware of this will help you deal with the more difficult aspects of your life.
Every day, remember 5 things you are grateful for. It could be things as simple as “it was nice” or as important as “my boyfriend asked me to marry”.
Allow a little time each day to think about things that happened to you during the day and for which you feel grateful. You may even have more than 5 things to note.
If you need a reminder, download a special application that will send you daily notifications
4. Use the right words to describe your life.
Using negative terms can make a situation even more difficult and prevent you from feeling gratitude. For example, by saying “my horrible disease”, your situation will be more difficult than if you simply said, “the illness I am suffering from”.
In this last example, you dissociate yourself from the disease because you use neutral and non-negative terms.
Use the term “thankful” when describing your life. For example, you can say, “Even though I suffer from this disease, I am grateful to receive a very good treatment and to have the support of my family. “
3. Practice mindfulness.
By becoming aware of the present, you can prevent your thoughts from going astray and worrying about the future or rehashing the past. This exercise allows you to be grateful because when you practice mindfulness, you focus on what is happening around you and are grateful for what you are going through.
Practice mindfulness when you eat. Concentrate on the food you put in your mouth: is it hot? Cold? What is its texture? His smell? Is it sweet, salty, bitter?
Do the same by walking or simply sitting outside. Pay attention to the color of the sky and the shape of the clouds. Use your sense of smell to spot odors and listen to the wind in the trees.
2. Meditate regularly.
Meditation is an incredibly effective way to deal with mental disorders and overcome difficult times. In addition, meditation helps you become more and more grateful.
Look for a quiet place to meditate for at least 15 minutes a day. Sit in a comfortable posture while breathing deeply. Focus your attention on your breathing. If your mind is distracted, be aware of it and let all your thoughts dissipate.
1. Eat healthy.
Make sure you provide your body with food that will make you feel good and more grateful. Make it a habit to eat vegetables and fruits such as spinach, bananas, and carrots.
Eat good sources of carbohydrates, such as wholegrain rice, whole grains, oatmeal, and proteins such as salmon, nuts, eggs, and lean meats.
It is important to eat in moderation and to vary your diet. It should not be just fruits and vegetables, because your body also needs healthy protein and carbohydrates.
Avoid as much refined sugars and added salt as possible.