Need Inner Calm? An Anxiety Buster? More Happiness?The Answer Lies in this Simple (but Powerful) Best Life Tool!

By Erika Fehrenbach Prell

Gratitude. 

That’s the answer to combat stress and anxiety, boost your happiness factor, and bring so many other health benefits into your life. The field of positive psychology as well as other health professions such as nursing and medicine are showing the positive effects of gratitude on the body through study after study. These effects benefit all areas of your life - psychologically, physically, and socially. Here are a few examples:
        1. Psychological benefits of gratitude

• Positive emotions and thoughts
  
• Feeling more awake and aware
  
• Having more self-satisfaction
  
• Enhanced mood
  
  2. Physical benefits of gratitude
  
• Stronger immune system
  
• Less aches and pains
  
• Better blood pressure control and other heart benefits
  
• Improved sleep-wake cycle
  ​
  3. Social benefits of gratitude
  
• Better communication
  
• More feelings of empathy
  
• Stronger relationships with other people
  

It doesn’t stop there, DreamChaser! Studies have shown that expressing gratitude helps you to deal with adversity as well as bounce back from these hard times with more strength and motivation. As if that wasn’t enough, and this is my favorite one, studies have shown that practicing gratitude every day helps create neural pathways to naturally and permanently make you feel grateful, more positive, and happier daily. These studies have shown that a daily gratitude practice was as effective in treating mild to moderate anxiety symptoms as taking a daily prescription medication. Whoa! Think about it this way…if your anxiety is affecting your life to the point you need an intervention, you could treat it by taking a daily pill OR practicing daily gratitude. Do not get me wrong, being a nurse practitioner, I wholeheartedly believe you should take medications for illnesses when needed. But, the data from these studies support that practicing gratitude is one of the simplest, most effective ways to boost your overall health and wellness.

Okay, cynics…I hear you out there saying, “It’s too good to be true”. Being a bit cynical myself, I present you with the evidence; the answer to how gratitude works. Gratitude affects the prefrontal cortex of the brain, which is responsible for complex cognitive behaviors like focus, managing emotions, and predicting the consequences of one’s actions. Expressing and receiving gratitude stimulates the brain to release dopamine and serotonin, the two brain chemicals for emotions that result in an immediate positive boost in mood. It's like a calm button for the prefrontal cortex, making you feel happy from the inside-out. In case you missed this interesting point, you get the same effect from gratitude by expressing it or receiving it, meaning, telling someone you are grateful for them allows you AND them to benefit from the power of gratitude.

Convinced? I sure hope so, DreamChaser! Gratitude is one of the most powerful best life tools you absolutely must add to your Best Life Toolbox. Here’s how to do it:

1. Get a notebook - I suggest a special notebook and pen dedicated solely to your gratitude practice.
   
2. Put the notebook in a prominent place - The key to a new habit is remembering to do it! Put it by your alarm clock or bathroom sink so you see it first thing in the morning.
   
3. Write down 1 thing you are grateful for and why - I challenge you to write something new every day.
   

Yeah, that’s it! In a matter of a few minutes, you have brought the healing and life-boosting benefits of gratitude into your life. Really want to benefit from gratitude? Here are a few more ideas:

1. Up your morning gratitude to 3 items daily - don’t forget the why!
   
2. When you feel anxious, stressed, or negative during the day, stop and think of one thing you are grateful for. This will immediately shift your mood. 
   
3. Find the blessing in the stressing by looking for something to be grateful for during a challenging time.
   
4. Keep it simple - you can be grateful for big things like your health and small things like a warm cup of coffee on a chilly day. You get the benefits of gratitude from both!
   
5. End your day with one thing you are grateful for that happened that day.
   

All signs (and data…sorry, science nerd here) point to adding the powerful force of gratitude into your daily life. With Thanksgiving right around the corner, this is as perfect a time as any to start!

Shine on!