Adding gratefulness into your daily routine can achieve all of these health benefits.
- Quality sleep
- Life satisfaction
- Reduced heart rate
- Improved physical health
- Enhanced mental health
- Workplace positivity
Gratitude is something I encourage many of my clients to incorporate into their daily routine. It is a fantastic way to slow down and wind down in the evening after a busy day, and to get your mind and body in a positive, calm and relaxed state before bed. I encourage incorporating these moments of reflection by listing three things they are grateful for and discussing them with loved ones around the dinner table, reflecting on them over a cup of sleep promoting herbal tea, or to write about your reflections in a journal.
Practicing gratefulness is about the little things; the lady who smiled at you down the street, the welcoming “hello” from colleagues upon your arrival to work each morning, or the giggle from a child.
Studies have shown that practicing gratitude at least once a week for 10 weeks can have a positive impact on the following aspects of health:
- Sleep- improves sleep quality, quantity and reduces the amount of time it takes to fall asleep.
- Life satisfaction- increases optimism, quality of life and life satisfaction.
- Heart rate- practicing gratitude can activate the automonic nervous system and reduce heart rate.
- Physical health- shown to reduce pain scores, disease burden, and to have a positive impact on increasing daily physical activity and exercise.
- Mental health- greater happiness, higher self-esteem, promotes positive emotive language, strengthens relationships.
- Workplace- shown to build positive environments and relationships within the workplace.
Listing and reflecting on three things you are grateful for each day can enrich your health and life.
Kobau et al. 2011, ‘Mental Health Promotion in Public Health: Perspectives and Strategies From Positive Psychology’, Am J Public Health, 101(8)
Wood et al. 2009, ‘Gratitude influences sleep through the mechanism of pre-sleep cognitions’, J Psychosom Res, 66(1) 43-48.