Gratitude PROJECT
Looking to feel happier and more fulfilled this January? Simply learn to say thanks more often, say the experts, and you’ll reap the benefits. You’re welcome!
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ed up with starting the year feeling a bit, well… glum? Giving thanks can help. It can be as easy as thinking about what you’re thankful for and then saying it out loud or writing it down. Before you cringe at the idea, countless studies over the past decade have revealed impressive benefits linked to expressing gratitude. Back in 2003, a study by Dr Robert Emmons and Dr Michael McCullough found that practising gratitude increased happiness by 25% – the subjects were also more optimistic and even exercised more. Giving thanks has since been shown to boost all kinds of positive emotions, while reducing anxiety and depression. It can even help you sleep better and lower blood pressure. Who knew?
THREE TIMES LUCKY ‘Just before bed, write down three good things about that day,’ explains Ilona. These can be as small as the sun shining, or a helpful shop assistant. ‘Research shows that doing this every day for a week can increase your happiness for up to six months,’ says Ilona. Seems a fair trade-off!
RECEIVE GLADLY NOT FEELING IT? ‘It isn’t about being naturally grateful, but about training yourself in the act of gratitude,’ says positive psychologist Dr Ilona Boniwell. Nor does it mean ignoring the bad stuff. ‘Our minds dwell on negative events,’ explains Izzy McRae, creator of the Gratitude Garden app. ‘Reminding ourselves of good things helps us put the less pleasant parts of life in perspective.’
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Many exercises, from meditation to journal-keeping, have been shown to help people practise gratitude. But as with most things, it’s about what works for you. You don’t have to do it all, and you don’t need to practise daily to benefit. As Izzy says, ‘be your own experiment’.
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Next time someone offers to do something nice for you, let them. ‘We tend to feel uneasy, as if we’ll owe them a favour,’ says Izzy. ‘But allow them to be kind and then express your gratitude.’ You may even start a trend: ‘Grateful people tend to help others,’ says Dr Blaire Morgan, from Birmingham University.