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Gratitude is a powerful practice that can significantly enhance mental and physical wellbeing. It involves recognising and appreciating the positive aspects of life, which can lead to increased happiness, reduced stress, and improved relationships. This article explores how to practice gratitude, supported by scientific research, to help you incorporate this beneficial habit into your daily routine.

Keywords: how to practice gratitude, benefits of gratitude, gratitude exercises, mental health, wellbeing, Australian mental health

Gratitude has been extensively studied in the field of psychology, with numerous studies highlighting its benefits. Gratitude can enhance psychological wellbeing by promoting positive emotions, improving resilience, and fostering a sense of connection with others (Emmons & McCullough, 2003). Research also indicates that gratitude can lead to physical health benefits, such as better sleep and lower stress levels (Wood, Joseph, Lloyd, & Atkins, 2009).

Practicing gratitude has been shown to reduce symptoms of depression and anxiety. It encourages a focus on positive experiences and reduces the impact of negative emotions (Watkins, Cruz, Holben, & Kolts, 2008).

Gratitude can strengthen relationships by promoting feelings of appreciation and fostering a positive feedback loop. Expressing gratitude can enhance social bonds and increase prosocial behaviour (Algoe, Gable, & Maisel, 2010).

Grateful individuals often report better physical health, including fewer aches and pains, and they are more likely to engage in healthy activities such as exercise and regular medical check-ups (Emmons & Stern, 2013).

Gratitude helps build resilience by promoting a positive outlook and helping individuals recover more quickly from stress and adversity (Fredrickson, Tugade, Waugh, & Larkin, 2003).

Incorporating gratitude into daily life can be simple and rewarding. Here are several evidence-based strategies to help you cultivate gratitude:

Keeping a gratitude journal involves regularly writing down things you are grateful for. This practice can help shift focus from negative to positive aspects of life.

• Daily Entries: Write three things you are grateful for each day. Be specific and focus on the details (Emmons & McCullough, 2003).

Writing gratitude letters involves expressing appreciation to someone who has made a positive impact on your life. This can strengthen your relationships and enhance your own sense of gratitude.

• Detail Your Appreciation: Describe specific actions and how they affected you. Consider delivering the letter in person for a more powerful experience (Seligman, Steen, Park, & Peterson, 2005).

Gratitude meditation combines mindfulness with the practice of gratitude. It involves focusing on the things you are grateful for and can be a calming and reflective practice.

• Guided Meditations: Use guided gratitude meditations available online or through meditation apps to help you focus your thoughts (Fredrickson, 2004).

A gratitude jar is a physical reminder of the positive things in your life. Write down things you are grateful for on small pieces of paper and place them in the jar. Over time, the jar will fill with positive reminders.

• Review Regularly: Take time to read the notes in your gratitude jar, especially during challenging times, to remind yourself of the good in your life (Lambert, Fincham, Stillman, & Dean, 2009).

Make it a habit to express gratitude in your daily interactions. Thank people for their kindness, acknowledge their efforts, and appreciate the small things in life.

• Verbal Appreciation: Take a moment to thank someone each day, whether it’s a friend, family member, or even a stranger who did something kind (Algoe et al., 2010).

• Be Consistent: Incorporate gratitude practices into your daily routine to make them a habit.
• Be Specific: Focus on specific things you are grateful for rather than general statements.
• Be Present: Engage fully in the moment when expressing or reflecting on gratitude.
• Stay Positive: Avoid comparing yourself to others and focus on your own journey.

Practicing gratitude is a simple yet powerful way to enhance mental and physical wellbeing. By incorporating practices such as gratitude journaling, writing gratitude letters, engaging in gratitude meditation, using a gratitude jar, and expressing gratitude daily, you can foster a more positive outlook and improve your overall quality of life. Start integrating these gratitude exercises into your routine and experience the numerous benefits they offer.

• Algoe, S. B., Gable, S. L., & Maisel, N. C. (2010). It’s the little things: Everyday gratitude as a booster shot for romantic relationships. Personal Relationships, 17(2), 217-233.
• Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.
• Emmons, R. A., & Stern, R. (2013). Gratitude as a psychotherapeutic intervention. Journal of Clinical Psychology, 69(8), 846-855.
• Fredrickson, B. L. (2004). The broaden-and-build theory of positive emotions. Philosophical Transactions of the Royal Society B: Biological Sciences, 359(1449), 1367-1377.
• Fredrickson, B. L., Tugade, M. M., Waugh, C. E., & Larkin, G. R. (2003). What good are positive emotions in crises? A prospective study of resilience and emotions following the terrorist attacks on the United States on September 11th, 2001. Journal of Personality and Social Psychology, 84(2), 365-376.
• Lambert, N. M., Fincham, F. D., Stillman, T. F., & Dean, L. R. (2009). More gratitude, less materialism: The mediating role of life satisfaction. The Journal of Positive Psychology, 4(1), 32-42.
• Seligman, M. E., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421.
• Watkins, P. C., Cruz, L., Holben, H., & Kolts, R. L. (2008). Taking care of business? Grateful processing of unpleasant memories. The Journal of Positive Psychology, 3(2), 87-99.
• Wood, A. M., Joseph, S., Lloyd, J., & Atkins, S. (2009). Gratitude influences sleep through the mechanism of pre-sleep cognitions. Journal of Psychosomatic Research, 66(1), 43-48.

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