Your Surprising Superpower
Would you like to decrease your feelings of anxiety and worry, improve your outlook on life, and reduce your feelings of depression? You have the power to do a simple practice that can positively change your life in all these ways. I think of it as a superpower and research shows it is one of the most beneficial activities we can do to improve our overall mood and outlook on life. It is the simple practice of expressing gratitude. It turns out gratefulness really is a superpower. It can change your mood, your outlook and your overall sense of well-being. Let me show you why this is true and give you some fresh ideas for increasing gratitude in your life.
According to research cited in “The How of Happiness” by Sonja Lyubomirisky, people who “have learned to be more consistently grateful have been found to be relatively happier, more energetic and more hopeful and to report more frequent positive emotions. They also tend to be more helpful and empathetic, more spiritual, more forgiving and less materialistic. Furthermore, the more a person is inclined to gratitude the less likely he or she is to be depressed, anxious, lonely, envious, or neurotic” (page 90).
Why is this true? Why does gratitude work so well?
First, it’s about our focus. What we think, and what we put our focus on, greatly influences our emotions and our sense of well-being. Simply put; focusing on negative thoughts, events and circumstances will affect us negatively and focusing on the positive will affect us positively.
Second, the more mindful we can be in the present moment the greater our sense of well-being. The more you can be fully present at home or at work or with friends the more you will enjoy life. Gratefulness naturally brings both of these elements together in a wonderful way which is why it is like a superpower. It is a very present-oriented emotion, and it focuses on what is positive right now. Simply put, gratefulness empowers us to live positively in the here and now.
Scripture tells us that living our life with thankfulness and gratitude is God’s desire for us. The book of 1st Thessalonians says, “be joyful always, pray continually, give thanks in all circumstances for this is God’s will for you in Christ Jesus” (5:17-18). Paul wrote in Colossians “Whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through Him” (3:17). Earlier in that same book Paul encourages his readers to be “overflowing with thankfulness” (2:7). The Psalms are also full of encouragements to be grateful and give thanks to our Heavenly Father.
So, how do we do this? Let me give you a few fresh ideas to get you started in bringing more gratitude into your life.
1. Fill a page: One assignment I occasionally give a client is to find a quiet place for an hour, enjoy a coffee or favorite beverage, grab a pen and an empty page and fill it with gratitude. I ask them to write down everything they are grateful for and I encourage them to keep writing until the page is full. Nothing is too small, you can be grateful for the morning sunrise, the coffee in your hand, the roof over your head, or anything else that comes to your mind. It is amazing how this can affect your outlook on the day.
2. Gratitude journal: I almost always recommend that people keep a gratitude journal. It is so healthy for us to cultivate a thankful heart and focus on the things that bring us gratitude. Some research suggests doing this daily, while others recommend doing it once or twice a week. Try it both ways and see which works best for you.
3. A gratitude day: Pick a day and make it your goal to notice every specific thing throughout the day that makes you grateful. Throughout the day, express your gratitude to God. Again, pay attention to how this makes you feel by the end of the day.
4. A gratitude letter or visit: Think of someone you would like to express gratitude to and write down why you are thankful. Perhaps it is because of what they mean to you or maybe they helped you in a significant way somewhere along the road. Write a letter to them to express your gratitude and mail it to them or, better yet, set up a visit and read it to them in person. Research tells us the second option has the greatest effect, but both are very beneficial.
So here is my challenge to you: Pick one or more of these activities and give them a try for one month and see the difference gratitude can make.