This week episode of The DIVA Podcast covers how gratitude can increase your overall happiness, self-esteem, and so much more. Backed by scientific research and sprinkled with fabulous. Let me break it all down for you or you can listen below!
Gratitude, gratitude, gratitude. How often are you truly grateful? Do you make time just to recall moments you're grateful for? Girl, I used not to ever think about gratitude or being grateful!! However, after learning a lot, personally experiencing, and working through my own personal growth journey, things changed for me.
Gratitude is something that I firmly believe that is majorly essential for your daily happiness and wellbeing. Then after doing some research a while back, I found that there is actual scientific research on this topic. Don't worry, mama got sources and they are at the bottom of this post
According to the article 7 Scientifically Proven Benefits Of Gratitude by Amy Morin. Gratitude can benefit us in a variety of ways including:
Gratitude opens the door to more relationships.
Gratitude improves physical health.
Gratitude improves psychological health.
Gratitude enhances empathy and reduces aggression.
Grateful people sleep better.
Gratitude improves self-esteem.
Gratitude increases mental strength.
"In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships."
The article goes on to say how people can apply gratitude in a variety of ways; but the awesome part about it is it can be applied to your past, present, or future. Crazy right?? You can be grateful for childhood experiences, current experiences, or things you're looking forward to or manifesting for your future. That's some really powerful if you stop and think about it.
Here are some ways to cultivate gratitude on a regular basis according to the Harvard Health Review:
Write a thank-you note. You can make yourself happier and nurture your relationship with another person by writing a thank-you letter expressing your enjoyment and appreciation of that person's impact on your life. Send it, or better yet, deliver and read it in person if possible. Make a habit of sending at least one gratitude letter a month. Once in a while, write one to yourself.
Thank someone mentally. No time to write? It may help just to think about someone who has done something nice for you, and mentally thank the individual.
Count your blessings. Pick a time every week to sit down and write about your blessings — reflecting on what went right or what you are grateful for. Sometimes it helps to pick a number — such as three to five things — that you will identify each week. As you write, be specific and think about the sensations you felt when something good happened to you.
Pray. People who are religious can use prayer to cultivate gratitude.
Meditate. Mindfulness meditation involves focusing on the present moment without judgment. Although people often focus on a word or phrase (such as "peace"), it is also possible to focus on what you're grateful for (the warmth of the sun, a pleasant sound, etc.).
Keep a gratitude journal. Make it a habit to write down or share with a loved one thoughts about the gifts you've received each day.
My personal gratitude routine that I've been using and sharing for about two years, both morning and evening, is before I ever get out of bed, I take a moment and either write, type, or vocally state five or more things that I'm grateful for. THEN and only then do I proceed to get up and start the day. That simple.
Helped me so so much! Here is how I began using daily gratitude in my life::
Morning and night don't get out of bed without writing, typing, or vocally stating five or more things you're grateful for. THEN you can get up and start the day. That simple.
That is what led me to start creating the Daily Journal of Happiness, which by the way is available on amazon - wink wink-, which started as a way for me to extend my own daily gratitude practice and then it became something so much more.
It's been an essential tool in my daily personal growth journey and one I'm beyond thrilled to share with the world! It covers 100 days at a time to allow you to focus on small steps versus becoming overwhelmed with the task of being grateful 365 days. One day at a time, sis. One day at a time.
I want to hear your thoughts and opinions on this! Reach me on Facebook or Twitter with your input or you can keep it old school and shoot me an email. As always, connect with me on all social media!
You can find the podcast for this blog post under Episode 1
Download the transcript of this weeks episode by clicking here!