As Marcus Tullius Cicero famously stated, “Gratitude is not only the greatest of virtues but the parent of all others."
Reflecting on these words, I have come to recognize the true power of gratitude. It wasn't until I began practicing gratitude daily that I truly witnessed its transformative effects.
Gratitude, often seen as mere politeness or obligation, holds profound significance as a powerful human emotion. Derived from the Latin word 'Gratia,' meaning thankfulness or gratefulness, gratitude is recognized as a sense of appreciation and happiness in response to receiving a gift, either a tangible benefit (e.g., a present, favor) or a fortunate happenstance (e.g., a beautiful day) (APA Dictionary of Psychology).
In recent years, positive psychology has underscored the importance of gratitude, optimism, and forgiveness for psychological well-being. While traditional psychology has predominantly focused on negative experiences and mental health challenges, scholars like Martin Seligman have emphasized the value of positive attributes such as strengths, happiness, resilience, and optimism.
Numerous studies on gratitude by Dr. Robert Emmons have yielded significant findings:
Let's explore how gratitude affects our mental health !!
Gratitude has been found to enhance mood, improve interpersonal relationships, and increase overall engagement with life. Its significance extends to mental well-being in various ways:
Now, let's move on to the practical side of cultivating gratitude. According to psychologists, gratitude is an emotion as well as a personality trait. Studies show that it can be cultivated as a value.
Cultivating gratitude can be challenging, but one can start just as Roy T. Bennett aptly puts it, “Start each day with a positive thought and a grateful heart.”
We tend to be more grateful for tangible things (degrees, achievements, health, status), and while there's nothing wrong with that, we sometimes forget to appreciate the smaller things such as sunshine, a great book, or a stranger’s kindness.
Many people express thankfulness for tangible things and have experienced the happiness it brings. In many cultures, people express gratitude to their parents, to the God they are devoted to, and even for the food before they eat. But have you ever wondered about the joy that gratitude for intangible things, which can only be felt, can bring? For example, starting the day with a small prayer, thanking for all the big and small things in life, gives a sense of hope and security.
As someone in a helping profession, when giving becomes overwhelming and takes a toll on my emotional well-being, a simple act of appreciation, like sipping tea while admiring the sunrise; energizes me for the day. Looking around, I feel thankful for the wonderful people in my life—family, friends, acquaintances—who make a big difference in small ways.
Feeling grateful for being safe, having good food, moments of smiles and laughter with friends, learning with colleagues, opportunities for personal and professional growth, forgiveness for my mistakes, and resilience during low times—all these add up to my gratitude journal. Initially, it was difficult to find things to feel grateful for. But once I started expressing gratitude, the list grew. Now, my day ends feeling satisfied, fulfilled, and peaceful. Gratitude evokes positive emotions, making me more hopeful and happier than before.
Incorporating simple gratitude practices into daily life, such as expressing thanks for another day, appreciating basic necessities, and acknowledging support from others, can enhance one's well-being and perspective on life. By prioritizing gratitude, individuals find greater value in meaningful experiences and reduce reliance on material possessions for happiness.
You may wonder how one can feel grateful when life seems unworthy of it. In times of stress, depression, or trauma, finding positivity may seem challenging. However, starting with small moments of pleasure can make a significant difference. Even the toughest situations often contain something to be grateful for. Practices such as mindfulness, meditation, writing notes of appreciation, reframing past events, and maintaining a gratitude journal can cultivate a sense of gratitude and resilience.
Choosing gratitude is a conscious decision that may initially seem challenging. However, once it becomes a habit, it significantly contributes to a happy and fulfilling life. This is also one simple technique of self-care and self-love, as it helps you see things positively and beautifully, complain less, see the good in others, and find peace amidst life’s challenges. Over time, you become a better and happier version of yourself.
In the words of Edmond Mbiaka, “With full appreciation, count your blessings no matter how small they might seem. Gratitude and unconditional self-love are the best gifts that you could ever give to your inner-self.”
So, let’s start our Gratitude Diaries!
