Instilling Gratitude

The words you use, including should and must, can create your reality. By focusing on gratitude, individuals can recognize the goodness in their lives and feel connected to something larger than themselves, whether that is other people, nature or a higher power.

Gratitude leads to more positive emotions, a better ability to deal with adversity and stronger personal relationships. It not only can help you concentrate on what you have rather than the things you lack, but also combats depression. There are many ways to develop or increase gratitude. Some simple ones include:

If you are a parent, set the example. Thank your children for doing things that are helpful, even when they are chores. This will reinforce the behavior and let them know that they are appreciated.

Write a thank-you note to someone expressing how much you appreciate him/her and letting him/her know the impact that he/she has had on your life. Send at least one of these every month.

Pick a charity to donate to. Try making a wish on a penny for an acquaintance, a friend or a relative every night before bed. (If you are a parent give each of your children a penny.) Place the coins in a jar and when it is filled, donate the money.

Encourage adolescents to think of people who help them, from coaches to neighbors, and say thank you with homemade cookies or cupcakes.

Transform a Mason jar and small pieces of paper into a “gratitude jar.” Each day write one thing you are grateful for on one of the slips of paper and place it in the jar. As the jar gradually fills, your spirits will be lifted.

Notice the generosity of others. Call attention to people who help without being asked, are especially thoughtful or take time to do something because it is important to someone else.

Make a Gratitude Tree and record things you are thankful for on paper leaves.

Take the Gratitude Quiz developed by psychologists Mitchel Adler and Nancy Fagley.

Try counting blessings rather than sheep. Spending 15 minutes before bed recording the things you were grateful for during the day can help you sleep longer and better.

There also are a number of free apps for tracking gratitude. Consider:

• From Gratitude to Bliss (for Android and iOS) is a short-term app based on the printed journal, From Gratitude to Bliss: A Journey in Health and Happiness, that is intended to be used 5 minutes a day for a single month to develop a gratitude practice.

• Grateful: A Gratitude Journal (for iOS) greets you with a single question each day, like “What made you smile today?” You simply need to type an answer.

• Happy Feed – Gratitude Journal (for Android and iOS) permits you to add locations and photographs to your entries. It also sends daily reminders to help you reflect, learn or simply make you smile.

• hiMoment – Gratitude Journal (for Android and iOS) is a text and photo gratitude/motivational journal that allows you to add the best moment of your day to a calendar and, for a monthly fee, offers seven guided tracks with life coaches and 21-day challenges to improve your life.

• Simple Gratitude Journal (for Android and iOS) was designed as the easiest way to maintain a gratitude journal.

• Zest – Best Gratitude Journal (for Android) enables you to list what you are thankful for, including a picture to remember the day.

As Thanksgiving Day approaches, it is important to remember that gratitude truly can increase happiness and reduce depression. Each one of us has the ability and opportunity to cultivate gratitude throughout the year!