{"id":171518,"date":"2020-11-02T12:00:24","date_gmt":"2020-11-02T12:00:24","guid":{"rendered":"https:\/\/www.transcend.org\/tms\/?p=171518"},"modified":"2020-10-28T06:35:25","modified_gmt":"2020-10-28T06:35:25","slug":"why-gratitude-is-good-for-us-and-five-ways-to-practise-it-this-winter","status":"publish","type":"post","link":"https:\/\/www.transcend.org\/tms\/2020\/11\/why-gratitude-is-good-for-us-and-five-ways-to-practise-it-this-winter\/","title":{"rendered":"Why Gratitude Is Good for Us \u2013 And Five Ways to Practise It This Winter"},"content":{"rendered":"
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For many, this coming winter is tinged with sadness or anxiety. Science shows that, while it\u2019s no fix-all, nurturing gratitude can help by shifting our attention to what\u2019s positive.<\/em><\/p><\/blockquote>\n

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Photo: Joe Yates<\/p><\/div>\n

27 Oct 2020 – <\/em>For some it\u2019s instinct, for others a habit, but giving thanks is good for our bodies, minds and our relationships.<\/p>\n

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Scientists at the University of California, Berkeley, who studied<\/a> more than 1,000 people aged between eight and 80, found that those who consistently practised gratitude enjoyed a host of benefits.<\/p>\n

Physically, these people had stronger immune systems, were less bothered by aches and pains and enjoyed better sleep. At the same time, psychological benefits included feeling more joy and pleasure, experiencing more optimism and being happier. On the social side, they were more helpful, generous and compassionate, and they even reported feeling less lonely and isolated.<\/p>\n<\/div>\n

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Why is it so powerful? Gratitude allows us to celebrate the present; it diverts our attention from toxic, negative emotions, such as envy, resentment and debilitating regret; and science shows that grateful people have a greater sense of self-worth. Research even suggests that grateful people are better positioned to recover from serious trauma, adversity and suffering.<\/p>\n

If the prospect of the colder, darker (in the UK at least) months ahead feels particularly daunting this year, here are five suggestions to help nurture gratitude for yourself and others this winter.<\/p>\n<\/div>\n

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1) Keep a gratitude diary<\/span><\/h3>\n
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The theory here is that no matter how difficult life can sometimes feel, there\u2019s always something to be thankful for. Simply jot these things down \u2013 experts suggest daily is best \u2013 in a notebook, on your computer or by using a gratitude app. They can range from the biggies, like a promotion at work, a relationship in your life, to the seemingly small: a kiss from a loved one, the clean water the runs from your taps, or the way the morning light hit the autumn leaves through your window. There\u2019s a heap of evidence to suggest that journaling in this way reduces stress, promotes calm feelings and helps you focus in on what really matters to you. Image: Marco Paulo Prado<\/em><\/p>\n<\/div>\n<\/div>\n

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\"Five<\/p>\n

2) Take a gratitude walk<\/span><\/h3>\n
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Practising gratitude has multiple benefits and so does walking, which boosts wellbeing, reducing stress, and helps with problem-solving to name just three. So, together they make for a powerful combination. Take 20 minutes or whatever you can spare out of your day to walk somewhere that you enjoy, with an intention to be mindful. As you go, either write down or just think over: \u201cWhat am I grateful for in my life?\u201d Some people take their gratitude walks with a partner: taking turns to share as they go. Image: Freestocks<\/em><\/p>\n<\/div>\n<\/div>\n

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3) Give thanks online<\/span><\/h3>\n<\/div>\n
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If it feels right for you, why not share examples of what you\u2019re grateful for on social media? It could be a daily photograph of what makes your life worth living, a weekly reflection on what went right, or perhaps you could take time before 2021 rolls around to post what has kept you going during this tumultuous year. Sharing online in this way could encourage others to take up their own valuable gratitude habits \u2013 not to mention going some way to counteract the anxiety-provoking negativity that can too readily surface online today. Image: Christin Hume<\/em><\/p>\n<\/div>\n<\/div>\n

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4) Practise everyday gratitude<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n
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Nurturing gratitude doesn\u2019t have to be a standalone project but something you aim to build into everyday life. Actively thanking the people who serve you in your community for example \u2013 shopkeepers, bus drivers, teachers or doctors \u2013 is a reminder of our interconnectedness, especially in an age of pandemic-induced social distancing. Mentally giving thanks before you go to sleep works for some people, or what about making mealtimes a time to practise gratitude?<\/p>\n

Join forces with your family, flatmates or friends remotely if you live alone, to share what you\u2019re grateful for before or after you eat. It\u2019s easier said than done, but try to see the opportunity for growth in your mistakes, be grateful when you learn something new, and at times of difficulty, where possible, remind yourself of the people you love who helped you through. Image: Stefan Vladimirov<\/em><\/p>\n<\/div>\n<\/div>\n

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\"Five<\/p>\n

5) Focus on the positive<\/span><\/h3>\n<\/div>\n<\/div>\n<\/div>\n
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Nurturing gratitude works because it helps to give us a positive perspective. Of course, as 2020 has underscored for so many, life is downright difficult sometimes and by no means every situation has a silver lining. But reminding ourselves that positive developments are constantly happening as well as negative ones, and that there are millions of people working in myriad ways to help and support others, we see that we have the power to change things for the better rather than succumbing to what experts call \u201clearned helplessness\u201d.<\/p>\n

One way to help remind your loved ones of the positives in life, is to gift them a subscription to Positive News magazine<\/a> this festive season. By sharing rigorous, solutions-focused journalism that explores what\u2018s working in the world, you\u2019ll help them practise a positive mindset throughout 2021 and beyond. And with your support for our independent, inspiring journalism, we\u2019d be very thankful too.\u00a0 Image: Tim Mossholder<\/em><\/p>\n

Go to Original – positive.news<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

27 Oct 2020 – For many, this coming winter is tinged with sadness or anxiety. Science shows that, while it\u2019s no fix-all, nurturing gratitude can help by shifting our attention to what\u2019s positive.<\/p>\n","protected":false},"author":4,"featured_media":171520,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[63],"tags":[1177,2206],"class_list":["post-171518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspirational","tag-inspirational","tag-positive-news"],"_links":{"self":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/posts\/171518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/comments?post=171518"}],"version-history":[{"count":0,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/posts\/171518\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/media\/171520"}],"wp:attachment":[{"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/media?parent=171518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/categories?post=171518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.transcend.org\/tms\/wp-json\/wp\/v2\/tags?post=171518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}