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Welcome! I'm grateful you are here. This podcast holds a safe space to host heart-centered conversations exploring all topics reflecting the human & spiritual experience. Our inspiring guests from all walks of life & I expand on our lessons, awakenings, relationships, careers, healing, feelings, transformations, & beyond. These honest & vulnerable conversations intend to touch your heart, mind, & Spirit. I have always deeply felt that in sharing our truth we cultivate community & foster growth. So, that's what we're doing here. Every conversation starts with gratitude & remains rooted in gratitude. New episode every Tuesday. Listen on your favorite podcast platform & watch on Youtube. Please rate & review the podcast if you enjoy it! Let's feel grateful, practice conscious awareness, & journey through expansion together. Ya girl, your host - Jocelyn

Welcome! I'm grateful you are here. This podcast holds a safe space to host heart-centered conversations exploring all topics reflecting the human & spiritual experience. Our inspiring guests from all walks of life & I expand on our lessons, awakenings, relationships, careers, healing, feelings, transformations, & beyond. These honest & vulnerable conversations intend to touch your heart, mind, & Spirit. I have always deeply felt that in sharing our truth we cultivate community & foster growth. So, that's what we're doing here. Every conversation starts with gratitude & remains rooted in gratitude. New episode every Tuesday. Listen on your favorite podcast platform & watch on Youtube. Please rate & review the podcast if you enjoy it! Let's feel grateful, practice conscious awareness, & journey through expansion together. Ya girl, your host - Jocelyn

Food for the Soul

Starting with Gratitude, thank you for these conversations that are the reminders we all need that invoke the peace in each present moment, the openness of our hearts, & the unconditional love within us all. Thank you Jocelyn for being the elegant conductor in guiding us through each episodic healing journey. Blessings

Unlike anything!

I have never written a review for anything - but this podcast has changed my life and I needed to share that with anyone debating on listening and supporting. I can not speak Jocelyn + all the interviewees + topics up enough. Jocelyn has such a way of connecting and conversing - listening to this podcast is what I look forward to weekly! I can't wait to see where this podcast goes. I am a fan for life <3

One of the best!

This is my all time new favorite podcast. I first heard her speak on The Blood That Heals IG page and was immediately drawn to her super calm demeanor and knowledgeable insight. I have a 9 hour Euro flight in a week so I'll be binge listening and taking notes throughout the flight. What a Gem, I'm so thankful for this community & the insight that they continuously share.

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‎Starting With Gratitude on Apple Podcasts

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Welcome! I'm grateful you are here. This podcast holds a safe space to host heart-centered conversations exploring all topics reflecting the human & spiritual experience. Our inspiring guests from all walks of life & I expand on our lessons, awakenings, relationships, careers, healing, feelings, tra...

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Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning professor Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.

Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning professor Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center.

Love!

I love listening to the Science of Happiness as I walk/jog in the morning. I've tried a few of the gratitude practices and found it to be very rewarding in my every day.

Life this podcast!

Every episode is well done and a great listen! Thank you!

amazing

I love this podcast !!!

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‎The Science of Happiness on Apple Podcasts

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Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe. Hosted by award-winning professor Dacher Keltner. Co-produced by PRX and UC Berkeley's Greater Good Science Center. Learn research-tested strategies for a happier, more meaningful life, drawing on the science of compassion, gratitude, mindfulness, and awe.

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Restoring a Happy Balance.

The Gratitude Garden is an app intended to help you maintain the gratitude practice of noting down three good things that have happened over the past 24 hours. Most of us find our minds naturally gravitate towards the problems and negative events in our lives, and this practice helps redress the balance, making us happier and more appreciative of what has gone right.

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The Gratitude Garden. The app that helps you cultivate gratitude!

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The Five Minute Journal uses proven principles of positive psychology to make you happier in 5 minutes a day with the guided gratitude journaling format

"There are plenty of benefits to journaling, whether you take time to write out your full thoughts or just spend a few minutes jotting down the things you're most grateful for every day or lessons you've learned. Five Minute Journal for the iPhone makes this process easy enough to do on the go." - Lifehacker

BENEFITS OF PRACTICING GRATITUDE

Cultivating gratitude can positively impact all areas of your life-from personal growth and emotional intelligence to meaningful relationships and enhanced productivity. A lot of thought leaders practice gratitude (including Oprah Winfrey, Richard Branson, Tim Ferris, and many others), as studies have found it improves health, has lasting positive effects on the brain, and is a key to mental wellbeing.

Practicing gratitude with the Five Minute Journal app brings you a more positive outlook on life and ability to notice wonderful things and capture the life-changing experiences. The key is consistency. With its thoughtful features and a structure to help you focus on what's good, you will find The Five Minute Journal app to be a great way to start and end your day.

WHAT OUR COMMUNITY IS SAYING

"Not only do I love the simplicity in the design, but the fact that it takes only a minute to update the entries means this is something I'll actually use. This app really gets you thinking about the positive things right before you start your day."

FIVE MINUTE JOURNAL APP FEATURES

- Beautiful, Intuitive Journaling Experience: The Five Minute Journal app has been designed to capture the physical Five Minute Journal experience. Getting around the app is a breeze and adding entries is easy with a guided flow for both your morning and evening entries.
- Easy Journal Entry Navigation: Quickly cycle through previous entries by scrolling your timeline or by tapping on a specific date in calendar view.
- Guided Journaling Flow & Prompts: A new guided process to help you get the most from your gratitude journal experience.
- Reminders: Set daily notifications to keep up with a rewarding journaling habit.
- Timeline View: Access previous journal entries and view short daily excerpts. Tapping an entry leads to a full day review.
- Daily Quotes & Weekly Challenges: Receive daily inspiring quotes and weekly challenges, and share them across social media.
- Passcode Protection: Keep all your journal entries private with secure passcode, Face ID or Touch ID protection.
- Dark Mode: Use your journal in either light or dark mode, which is especially great for late night journaling.
- Compatible With Any Device or platform: Use it on iPhone app, iPad app and Apple Watch companion app.
- Track your mindful minutes in the Apple Health app with our HealthKit integration
- Streaks: Track your personal progress and get insights on positive changes in your life.
- Backup/Export: Easily backup your entries and export your treasured memories and media to PDF, HTML, Dropbox, and more. You can select a date range or export all.

PREMIUM FEATURES

Five Minute Journal App offers an optional monthly or yearly subscriptions with free trials or lifetime license.

Here's what you get when you unlock the Premium:
- Photos and Video: Capture and view your magical moments with a daily photo or video. Attach media to any of your daily prompts.
- Personalized Practice: Create your own custom questions, tailored to your mood and goals.
- Space for Notes: Clear your thoughts and write freely in the new notes section.
- Mood tracker: Check in with yourself, express how you feel, and gain insights into how your emotions influence your days.
- Look Back Reminders: Get reminded of your memories with the "On this Day" feature.
- Timeline Photo View: See a photographic timeline view of all your daily photos.
- Widget: Add a thoughtful Five Minute Journal widget to your home screen.

Version 3.6.2

UPDATES & FIXES
* General stability and UX improvements

Honestly the best and worth the money.

You can't put a price on mental wellbeing. I've struggled with horrible depression and anxiety my entire life. Without getting too into it, my husband and I were struggling and even though I take medication that helps, I'm still miserable. I downloaded (6) different 'gratitude journal' apps and disliked them all for a few reasons. Paid for this one, I've only been using it for three days and I love it. It's easily worth the $5 several million times over; no subscription is really cool. The layout and UI makes it easy for even the most depressed folks (like me) to be able to complete this easily and quickly and actually feel better. To me, the little things make this more enjoyable as well. It's easy to type and then press "enter" and it goes to the next number, and it's easy to add a photo. I'd like to be able to add two photos per day but the app is so fantastic the way it is. I usually know within the same day of downloading if I will continue to use an app. This one, I will for sure. Thanks for making it. You're helping people. ♥️

Thank you so much for your detailed review! Happy it is making a difference in your life. If you ever get stuck, feel free to reach out and we'll do our best to keep you on track :)

Still Disappointed

Objectively, the update is very nice. Considering the chaos of the unexpected and ill prepared update, the loss of access to my account for a week (experienced by many), and the removal of once included features now made premium by a subscription model...the update is pretty bad. I have been a user since 2016 and have adored this app, especially the feature of having a photo for each day. I have raved about it for years, even purchasing and gifting the app to friends. Without a doubt, before this update any review I left would be 5 stars. The developers should graciously show appreciation to longtime users, but currently they have not. In a similar situation years ago, a wellness app I cherished and had used since 2015 changed to a subscription model. In contrast, I opened the app to find I was automatically given a lifetime subscription as a token of appreciation. A page should be taken out of that book. $25 for a lifetime subscription as a longtime user I would consider, but what the current offer is...not so much. Once my one year free trial is expired I have no intention to pay monthly or yearly, even my almost 6 years of journaling could not convince me of that. In the meantime, I will be preparing to move to a different app or leave app based journaling completely. I'm so disheartened that the userbase is being treated this way because of greed by an app that is constructed around gratitude and mindfulness.

We're happy to confirm that your journal entries are safe and sound but it's likely that you accidentally created a new account using Apple or Google signin. The Five Minute Journal app will not allow you back into your old account if you have accidentally created new accounts under a different sign-in method like through Apple ID or Google. You must delete these new accounts first, before being able to access your existing account. To do this, we ask that you please tap the Account icon on the top bar, select your Account/Profile and confirm the date that you joined. If it shows you have joined this month at the bottom, you can safely delete this duplicate empty account by visiting "Account Security". Keep doing this to any and all new accounts you may have created. This must be done first. Then, you will be able to sign in to your old account, likely via Email + Password, or Facebook, especially if you are a long-time user. Once you are back in, this will give you the option to update your account, import your entries and receive the 12 months of premium for free. Please feel free to email our support at hello@intelligentchange.com if you require further assistance. We're happy to help.

I did love this app but...

Update: moved it from 1 stars to 2 because using it more it has slightly grown on me but I'm pretty sure I'm going to change to something else due to its his yearly cost. Hopefully someone provides the simple features and layout of the old app with either a one time fee like this old app was or a lifetime fee option unlike this one.

Ok, I really did love this app back with the old style but then it really changed everything with the recent update. First they added a subscription, now I'm not anti subscription model because you want to reward the developers for their time (and they did offer a 1 yr subscription to all previous owners of their non subscription app which is good) but $25 a year lol really I'm going to pass. A $5.99 or even maybe a $9.99 yearly amount makes sense but this app is not worth $25 a year for something you can do in the note app or other apps do for free one time fee. Finally the new layout is not as simple as the old model. It takes more time to do your journaling which is even more sad then the change to a subscription model. Someone is going to capitalize on their old simple model and offer a one time or lifetime subscription option or a yearly $5 subscription option and will steal consumers from them. I'll keep it maybe about month to see if I can get use to it but will probably not since I'm not paying $25 a year for this app.

We're very sorry to hear of your disappointment with the update. We've worked very hard to implement all sorts of new features that have been requested by users over the years. With all these updates, in order to maintain a sustainable future for the Five Minute Journal app, we did have to make adjustments to the pricing structure. However, as an existing user, you will be eligible for a free one-year subscription to the premium features. We're confident that you will thoroughly enjoy all the new premium features. If you have any other questions, please feel free to email our support at hello@intelligentchange.com. We're happy to help.

The developer, Intelligent Change LLC, indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

Seller

Intelligent Change LLC

Compatibility

iPhone

Requires iOS 13.0 or later.

iPad

Requires iPadOS 13.0 or later.

iPod touch

Requires iOS 13.0 or later.

Family Sharing

Some in‑app purchases, including subscriptions, may be shareable with your family group when Family Sharing is enabled.

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‎The Five Minute Journal uses proven principles of positive psychology to make you happier in 5 minutes a day with the guided gratitude journaling format "There are plenty of benefits to journaling, whether you take time to write out your full thoughts or just spend a few minutes jotting down the t...

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Kiss your brain: The science of gratitude | Christina Costa | TEDxUofM

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The Gratitude Jar - A children’s book about creating habits of thankfulness and a positive mindset.: Appreciating and being thankful for the little things in life.

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The Gratitude Jar - A children’s book about creating habits of thankfulness and a positive mindset.: Appreciating and being thankful for the little things in life. - Kindle edition by Liu, Katrina, Ansori, Bella. Download it once and read it on your Kindle device, PC, phones or tablets. Use features…

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The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time

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The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time [Davis Kho, Nancy] on Amazon.com. *FREE* shipping on qualifying offers. The Thank-You Project: Cultivating Happiness One Letter of Gratitude at a Time

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Thanks for visiting. Don't miss your FREE gift.

The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School

Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.

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Giving thanks can make you happier - Harvard Health

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Thanks for visiting. Don't miss your FREE gift. The Best Diets for Cognitive Fitness, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, and more.

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Try one or more of the following practices for a few weeks, and see how it makes you feel.

1. Start by just thinking about it once a day

"Take some time every day, a few moments, to reflect on what you're grateful for," Moskowitz recommends. The easiest way to build this into your day? Reflect while you're doing a chore or routine that you do every day. Making your bed in the morning, unloading the dishwasher, washing your face at night-these little activities can double as the time you intentionally savor the things you are grateful for. That way it becomes habitual and doesn't require any rearranging of your day.

A minimum of three things is a great place to start, Moskowitz says, and "they don't have to be brand new every day." You might use ones like your health, your spouse, or your pet over and over again. They can also be seemingly trivial, Moskowitz adds-as small and simple as the fact that the sun is out or your coffee tastes good.

2. Keep a gratitude journal

As the most-studied intervention, keeping a gratitude journal is a great idea, Korb says. "This is just directing your attention to three or five things that happened that day, or parts of your life that you're grateful for, and writing them down."

It's better to take a few moments to really reflect on these little gifts, cognitive psychologist Emiliana Simon-Thomas, Ph.D., science director of the Greater Good Science Center at UC Berkeley, tells SELF, instead of rushing to jot them down like a grocery list. She also recommends including people, or considering how a person might be the source or reason behind one of the things on your list.

You can do it a couple of times a week or every day, Stern says. Try keeping a journal next to your bed to use in the morning or at night. While you can definitely keep it simple, if you do want to get more serious about gratitude journaling, the Greater Good Science Center has more tips here.

3. Tell people thank you, verbally or in writing

This one is a great addition to reflection or journaling because it brings in the social connectedness element of gratitude. "Start saying thank you to people more often, and in a particular way," Simon-Thomas says. The recipient can be anyone-a best friend, a spouse, a barista, a coworker, a sibling-but it's more than saying "Thanks!"

The most effective expressions of gratitude-the ones that make both the thanker and the thanked feel good-hit three things, Simon-Thomas says. Here are the three main elements of a super-effective expression of gratitude:

Describe what the person did

Acknowledge the effort that the person put in, including if they sacrificed or forewent something

Describe how it benefited you

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4 Small Ways to Practice Gratitude Every Day

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Try one or more of the following practices for a few weeks, and see how it makes you feel. "Take some time every day, a few moments, to reflect on what you're grateful for," Moskowitz recommends. The easiest way to build this into your day?

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Join the largest gratitude community in the world - Over 1 million grateful members

THE BEST JOURNAL APP FOR GRATITUDE AND SELF-CARE

365 Gratitude is a science-based gratitude journal that makes self-care fun!

No more blank pages - we will send you a new personal gratitude prompt every day with stories that teach life-changing lessons to deal with difficult emotions, cultivate positivity, self-love, joy and much much more.

Experience lower stress, less anxiety and happier self with our daily affirmations, guided journal prompts and science-based courses.

365 Gratitude is more than a grateful journal - we are a community, a happiness coach, bundle of affirmations, mood tracker and more - we will help you focus on what truly matters in your life!

"It's not really an 'app'. It's a family of gratitude warriors that want to improve their lives and I know it has helped to save mine many times over. Beyond wonderful."

- Shannon Dohr-Andersen

"Making a gratitude list is one thing, and having prompts to guide your writing is a whole different level! This is where 365 excels. The prompts are thoughtful and thought provoking."

- Tony Fuentes

With dozens of lessons ranging from personal growth, self-care for women, self-improvement, positive body image, daily self care and self-love we are sure you will find what you are looking for in our happiness courses.

----

GratPlus subscription prices: $4.99 monthly, $34.99 USD annually. Price may vary by location. Subscriptions will be charged to your credit card through your iTunes account at the end of the trial period unless cancelled 24 hours prior. Your account will automatically charged $4.99 for monthly and $34.99 for yearly subscription at the end of the period unless canceled at least 24 hours earlier. You will not be able to cancel the subscription once activated. Manage your subscriptions in Account Settings after purchase.

Any unused portion of a free trial period, if offered, will be forfeited when the user purchases a subscription.

Privacy Policy: https://365gratitudejournal.com/privacy/index.html

Terms of Use: https://365gratitudejournal.com/privacy/index.html

----

In just five minutes a day, you can change the way you think about yourself and the world with this powerful-yet-simple practice of self-care.

Change your attitude – and change your life! – with 365 Gratitude.

What’s New

Apr 14, 2022

Version 6.0.84

Bugfixes to improve your journaling experience

4.7 out of 5

2.4K Ratings

A M A Z I N G

I downloaded this app literally 10 minutes ago, and I’m already in love with it. Everything about this app is just so amazing. It’s like you’re at peace during this time, and you have absolutely no worries. It’s like you’re in a whole different place where no one or nothing can hurt you. I mostly love this app because of all the detail and organization that it has. One of my favorite parts of this app is the gratitude jar. It’s like I’m filling a real life jar with money, except in here, I’m filling the jar with things that I’m grateful for. I cannot even explain how this made me feel in just a couple minutes of using it. It really makes you realize how much gratitude you have, and how much you should be carrying around with you every single day. To anyone who is doubting this app and hesitating to download it, please don’t. Just press the download button. You will not regret it. If I could rate this more than five stars multiple times, I would. You can even write a little gratitude card to someone you love. I did that exact thing and not only did it make me happy, it made my loved one happy as well. The thought that was put into this was absolutely outstanding. I would genuinely like to thank the people who made this app. I will continue using this literally every single day.

Best Kept Secret! ⭐️

This year (2018) I went through a really bad life trauma that left me with PTSD and I struggled! Having two small children that desperately needed me to pull through and quickly (and faster than my 2 therapists were able to help), I decided to start searching for a helpful app. I wanted something that was journal type with some added bonus material and prompts. Something that helped me investigate myself and start helping me change from within. Something to help with my mindset. Man, was I surprised by this app! I have paid for 4 different mood trackers and journals in the last 4 years and NONE of them can compete with this one! None! The small daily prompts help you really put life in to perspective and help refocus you on what is more important... Gratitude for what you DO have, no matter what that is, you always have something! This app is worth every penny and profound! Sincerely, it has helped me more than my dedicated therapists have so far! With an online community within the app, it is easy to share gratitude and lift each other up! We need that WAY more than Facebook! 💕

Hello Halfmagic3, thanks for your wonderful review. We have selected your review for "LIFETIME" promotion. You have won a LIFETIME free subscription for 365 Gratitude. Please reach out to me using the "Contact Developer" button under "More" tab to claim your prize :)

App Privacy

The developer, UofHappy, LLC, indicated that the app’s privacy practices may include handling of data as described below. For more information, see the developer’s privacy policy.

Data Used to Track You

The following data may be used to track you across apps and websites owned by other companies:

Usage Data

Data Linked to You

The following data may be collected and linked to your identity:

Contact Info

User Content

Identifiers

Usage Data

Data Not Linked to You

The following data may be collected but it is not linked to your identity:

Usage Data

Diagnostics

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

Seller

UofHappy, LLC

Size

61.6 MB

Category

Lifestyle

Compatibility

iPhone

Requires iOS 12.0 or later.

iPad

Requires iPadOS 12.0 or later.

iPod touch

Requires iOS 12.0 or later.

Mac

Requires macOS 11.0 or later and a Mac with Apple M1 chip.

Age Rating

4+

Copyright

© Justin Sebastian

Price

Free

In-App Purchases

GratPlus Yearly $34.99

GratPlus Yearly $34.99

GratPlus Yearly $17.99

App Support

Privacy Policy

App Support

Privacy Policy

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‎THE BEST JOURNAL APP FOR GRATITUDE AND SELF-CARE 365 Gratitude is a science-based gratitude journal that makes self-care fun! No more blank pages - we will send you a new personal gratitude prompt every day with stories that teach life-changing lessons to deal with difficult emotions, cultivate p…

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The Gratitude Podcast - Stories That Inspire Positive Thinking & Gratitude

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The Gratitude Podcast - Stories That Inspire Positive Thinking & Gratitude

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Gratitude is the one thing that helped me most in my life from all the personal development and spiritual practices that I did and that's why I want to inspire 100.000 people to discover how to feel grateful more often and live a happy life.

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Let's be honest-it can be hard to make time for conscious gratitude...sometimes it's hard to even understand why you should be grateful for anything at all. But focusing on thankfulness can have rewarding effects on a person's health-mentally, spiritually, and even physically. The following audiobooks offer helpful ways to practice gratitude, and insights into why it's vital to do so, with listens for both children and adults.

Gratitude Listens for Adults

Gratitude Listens for Children

Gratitude isn't just for adults. The next two listens speak directly to children, aiming to help youngsters start their journey towards gratitude before they pick up the negativity habits of their elders.
Emily Martin received her PhD in English from the University of Southern Mississippi. She currently writes for Book Riot and co-hosts the podcast Book Squad Goals.

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The Best Audiobooks and Podcasts on Gratitude

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Let's be honest-it can be hard to make time for conscious gratitude...sometimes it's hard to even understand why you should be grateful for anything at all. But focusing on thankfulness can have rewarding effects on a person's health-mentally, spiritually, and even physically.

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5 Minute Guided Meditation for Gratitude | Mindful Movement

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The Power of Gratitude - Inspirational Video

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Do you want to teach your children how to be grateful for the things they already have?

Little Betsy will learn that happiness is made up of simple things in life, both small and big. With the help of the magic stone, she will begin to feel gratitude for her parents, friends, and toys. But what happens when little Betsy forgets to use the magic of her stone? She will realize that the power of gratitude is hidden in her heart.

"Gratitude is my superpower" will teach your little ones to appreciate the warmth of home, time spent playing with friends, and family relationships.

This book will help your kids in many ways:

they will focus on the blessings they receive every day,

they will begin to appreciate what others do for them,

they will feel true happiness when they realize that they have everything they need.

Practice Daily Gratitude

Also included Gratitude Journal to improve happiness and gain a new appreciation for your life and life or your children.

***

"Gratitude's in all of us and all we have to do,

is stop and think how thankful we are, instead of feeling blue!"

***

From the bestselling author of Kindness is my Superpower

This lovely story is filled with charming illustrations and touching rhymes. With this book, you will spend perfect moments with your child.

"Gratitude is my superpower" is suitable for kids, their parents, and those who work with children.

Get your copy now!

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Gratitude is My Superpower: A children's book about Giving Thanks and Practicing Positivity (My Superpower Books)

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Amazon.com: Gratitude is My Superpower: A children's book about Giving Thanks and Practicing Positivity (My Superpower Books): 9798533341301: Ortego, Alicia: Books

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Putting our best book forward

Each Great on Kindle book offers a great reading experience, at a better value than print to keep your wallet happy.

Explore your book, then jump right back to where you left off with Page Flip.

View high quality images that let you zoom in to take a closer look.

Enjoy features only possible in digital - start reading right away, carry your library with you, adjust the font, create shareable notes and highlights, and more.

Discover additional details about the events, people, and places in your book, with Wikipedia integration.

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Raising Grateful Kids in an Entitled World: How One Family Learned That Saying No Can Lead to Life's Biggest Yes

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Raising Grateful Kids in an Entitled World: How One Family Learned That Saying No Can Lead to Life's Biggest Yes [Welch, Kristen] on Amazon.com. *FREE* shipping on qualifying offers. Raising Grateful Kids in an Entitled World: How One Family Learned That Saying No Can Lead to Life's Biggest Yes

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Think of a time you told someone how grateful you were for their help, support or even just for being in your life. How did that moment make you and that person feel?

Or maybe you can remember a time someone gave you something, something you didn't buy or ask for - just a token of their appreciation? It felt pretty good, didn't it?

This article will look at the ways we can best express our gratitude, the benefits of expressing the gratitude we feel towards others, and how you can practice the act of gratitude whilst learning to appreciate the positive emotions that accompany it.

Before you read on, we thought you might like to download our 3 Positive Psychology Exercises for free. These science-based exercises will explore fundamental aspects of positive psychology including strengths, values and self-compassion and will give you the tools to enhance the wellbeing of your clients, students or employees.

"We cannot do great things on this earth, only small things with great love." - Mother Teresa

'Gratitude' is a multi-layered, complex concept with multiple definitions. It can be regarded at many levels of analysis ranging from momentary affect to long-term dispositions (McCullough, 2004), as a general state of thankfulness and/or appreciation (Sansone & Sansone, 2010), and as the recognition and appreciation of an altruistic gift (Emmons, 2004).

There is a wealth of evidence reflecting on the benefits we derive from expressing gratitude and appreciation; such expressions evoke an array of psychological, social, and physical benefits that promote our psychological, social and physiological health (Wood, Froh & Geraghty, 2010).

How Can We Best Express Gratitude Towards Others?

"There is no duty more indispensable than that of returning a kindness" - Cicero

Gratitude can have a lasting positive impact if we work towards incorporating it into our daily lives. The expression of gratitude is a self-promoting exercise, grateful people are found to be more likely to respond with gratitude to a wider range of scenarios and recognize the beneficence on the part of others.

This leads to a positive, self-renewing, feedback loop - the more gratitude we display, the more our subjective well-being and resistance to negativity increases, and the more grateful we are likely to be (Emmons & Stern, 2013).

Actions that display gratitude are more valuable than solely feeling gratitude towards others (Lambert, Clark, Durtschi, Fincham, & Graham, 2010). For this very reason, it's important to recognize the methods by which we can express gratitude effectively and exercise them as and when the situation warrants.

How we choose to express gratitude can depend significantly on the social context - taking a partner to their favorite restaurant to thank them for their support may be a completely suitable practice, but would not be a measured expression of gratitude towards, say, a stranger who held open a door.

Below are just a few ways in which you can express gratitude to others - the list is by no means definitive but is a starting point for finding methods of expressing your thanks.

Random acts of kindness. Random acts of kindness can yield substantial reward in terms of subjective well-being (Rowland & Curry, 2018). If you see a stranger struggling under a heavy load of shopping, offer a hand. Donate unwanted clothes to charity. Help someone lost with directions. The list is nigh inexhaustible!

Be respectful. Maintain standards of etiquette in your day-to-day interactions with strangers. Just because you don't know them, it doesn't mean you should withhold the common courtesy you expect yourself. Hold the door open, respect their space, and be mindful of how your actions impact them.

Tip your server. Going to the effort to make your experience a positive one, service-industry employees are often unsung heroes. In a fast-paced service environment, stopping a server to read them a gratitude letter isn't likely to be received well but dropping a tip in the jar (if you can afford to) lets the staff know you're thankful for their efforts.

Volunteer in your community. Volunteering is not only a great way to connect with others and gain experience, it has also been found to increase subjective well-being and pose significant health benefits. Thoits and Hewitt (2001) found volunteer work to have a positive impact on elements of personal well-being. Those who undertook volunteering opportunities reported increased levels of happiness, life satisfaction, self-esteem, sense of control over life, physical health and lower levels of depression.

The Benefits of Expressing Gratitude For Life and Others

"Feeling gratitude and not expressing it is like wrapping a present and not giving it." William Arthur Ward

Expressing gratitude can lead to significant increases in subjective, psychological, spiritual, and physical well-being; the benefits of expressing gratitude are many.

Hill et al (2013) postulated that grateful individuals are better able to form social bonds, utilize coping skills to defer stress, maintain positive affect, and are more creative in problem solving. Bartlett (2012) suggested gratitude is related to increases in relationship satisfaction, social affiliation, and facilitates socially inclusive behaviors, even when those actions come at a personal cost to oneself.

Social Benefits

The expression of gratitude plays a pivotal role in building and maintaining social relationships. Research into the role of gratitude in real, ongoing, relationships looked at naturally occurring gratitude in college sororities during a week of anonymous gift-giving from existing members to new members (Little Sisters).

Little Sisters' gratitude was found to be a predictor of their feelings of integration within the sorority and indicated gratitude is about more than repaying benefits; it is about building relationships and aiding the integration and cooperation of group members.

Gratitude serves the social function of promoting relationships with others who are responsive to our likes and dislikes, our needs and preferences, helping us get through difficult times and flourish in good times (Algoe, Haidt & Gable, 2008).

Additionally, expressions of gratitude also increase prosocial behavior (behaviors that are intended to benefit others) by enabling individuals to feel social worth and support while simultaneously reducing their feelings of uncertainty about whether they can help effectively (Grant & Gino, 2010).

Well-being

Experiencing gratitude is one component that contributes to the fostering of positive feelings, contributing to one's overall sense of well-being. Emmons and McCullough (2003) examined the emotional benefits of gratitude and the link to well-being. Participant groups kept a daily or weekly journal under three experimental conditions: 'negative life events', 'things I am grateful for' and 'neutral life events'.

Across the study conditions, the gratitude sub-sample consistently showed higher self-reported levels of alertness, enthusiasm, attentiveness, determination and energy in comparison with the other two study groups.

Additionally, gratitude is connected to our self-esteem - Kong, Ding, & Zhao (2015) revealed a significant path from gratitude to overall life satisfaction through social support and self-esteem among undergraduate students.

Happiness

Gratitude expression is uniquely important to psychological well-being and linked to enhanced positive emotions, resilience, better coping skills, and an improved ability to manage stress, and an increase in happiness (Sansone & Sansone, 2010. Wood, Joseph, & Maltby, 2009).

Happiness is subjective; the essence of what it means to be happy will almost certainly differ depending on who you ask. What is more absolute is that we all want to be happy regardless of what our own definitions may be.

Peterson et al. (2005) suggested the tendency to pursue happiness via the route of gratitude is a way to live 'the good life'. This was compounded by Lashani, Shaeiri, Asghari-Moghadam, & Golzari, (2012) who concluded that gratitude can increase positive affectivity, happiness and optimism.

Physical Health Benefits

Gratitude expression correlates positively with self-reported physical health and, through the mediation of psychological health, increases healthy activities and willingness to seek help for health concerns (Hill, Allemand & Roberts, 2013).

Studies aimed at investigating the efficacy of recording gratitude yielded impressive findings in terms of positive subjective outcomes. Emmons & McCullough (2003) found that individuals who kept and updated gratitude journals on a weekly basis reported fewer physical symptoms while feeling better about their lives in general and more optimistic about the future.

7 Ways to Express Thanks and Gratitude to Friends, Teachers, and Parents

When you think about expressing gratitude and thanks, how does it make you feel? Embarrassed? Awkward? You are not alone. For some, expressing gratitude does not come easily, even to those people who mean the most to us. Whether it's a friend, teacher, or parent, the positive impact a little bit of gratitude can have is immense for both parties.

It is often the simplest of gestures that speak volumes in showing your gratitude. We all have people in our lives who inspire us and generally just make life better by being in it; here we will look at ways to express gratitude to those who should really hear it.

1. Say the words!

Words are powerful and the simplest, most direct, way to express gratitude to the people we may take for granted. Given proximity, a verbal expression of your appreciation in person is effective - if you can't do it in person, make the phone call and brighten somebody's day.

2. Write a gratitude letter or note

Spend some time thinking about what you appreciate most about your friends, teacher, or parents and draft a letter by hand, expressing your sentiments. While recognizing your gratitude is important - just writing it down is enough to make you feel warm inside - actually reading the letter out loud is worth so much more.

Maybe jumping in with a full gratitude letter is too big a first step for you to make, that's OK! Why not try a thank you note in a thoughtfully selected or handmade card? While writing thank you notes is a bit of a lost art; it takes almost no time at all but is a sincere expression of gratitude.

3. Show gratitude through creative expression.

We can't all be talented artists, but it really is the thought and effort put in that counts. Often homemade gifts mean the most, a little bit of creativity goes a long way.

4. Give a gratitude gift

When choosing a gift aimed specifically at expressing gratitude, opt for meaningful over monetary value. Gratitude in itself is a gift but giving a thoughtful, personal gift that can be kept, displayed and treasured is something really special.

5. Express your appreciation face to face with a gratitude visit

While expressing gratitude in person might be a big step for some, the gesture of going out of your way to tell someone how much you appreciate them is enough for everyone to feel the benefits. If you can't make the visit in person, send a personalized video message.

6. Ask how they are (and listen to their response!)

It's easy to feel overwhelmed; the simple act of actively listening to your loved ones can be an effective way to show you value them. Put down your phone, remain attentive and let them steer the conversation.

7. Make a gratitude scrapbook

If you are thinking of how to show appreciation for a teacher, try making your own scrapbook or even better, ask your entire class to get involved, each student can add a page of gratitude then put it all together in a book. Make one for your friend or parents and fill it with photographs of special moments over the years.

Friend, teachers and parents are probably the people we're most grateful for but show least gratitude towards. Expressing gratitude is personal to you - you know the person best, think about what would have the most value to them.

What are Gratitude Gifts? (Incl. Ideas)

Gift-giving can be viewed as a reciprocal practice, whereby responding with gratitude after receiving some 'benefit' is a moral obligation (Watkins, Scheer, Ovnicek, & Kolts, 2006). However, we shouldn't think of it as a 'debt of gratitude', rather as a meaningful way to cultivate social support, which is beneficial for both individuals and society as a whole.

A gratitude gift might be something of material value but it does not need to be, a thoughtful and personal show of gratitude can be worth its weight in gold.

Here we will look at some ideas for gratitude gifts that will beautifully express just how thankful you are.

A gift that can be kept and treasured will always remind them of the positive emotions they experienced when it was received.

Handmade gifts:

Frame a picture - find a meaningful photograph that evokes positive memories for you and more importantly the person who is the focus of your gratitude.

Gift a packet of seeds, flowers from your garden, or a plant and every time they tend to them they will remember you for this simple act of gratitude - you don't have to spend a lot of money to show someone how much you appreciate them.

Bring over lunch - preparing meals, especially if you're stressed and overworked, can be a chore. Don't you know someone who'd be delighted if you'd surprise them with a tasty lunch?

A journal - a journal can be a beautiful gift, the recipient can either fill it with their own feeling of gratitude and continue the gratitude cycle or as a normal journal for their thoughts and musings. Each time they pick it up they will know that you are grateful to have them in your life.

A little jar full of thanks - fill jar with gratitude notes and that special person can read one a day (or whenever they feel like they need a boost) - imagine starting each day knowing you are appreciated.

A gift of encouragement - maybe the object of your appreciation has started a new hobby or enjoys painting, why not gift them that brush they've had their eye on or another related item that they'll really appreciate.

A playlist of their favorite songs or music that means something to both of you and evokes the very best memories you have together.

52 gratitude cards - this one might take some time and effort, but it really is the gift that keeps giving - even when you aren't there in person. They can open up a card each week for an entire year!

Gifts to buy:

Gift a book - if that person is an avid reader, buy a copy of their favorite book, you can take this a step further and write a note of appreciation on one of the pages, or tuck your gratitude letter between the pages. (See this list of best gratitude books for ideas!)

Find out their favorite restaurant or place to shop and get them a gift card to indulge.

Give them tickets to see the latest movie, their favorite sports team, or a ballet/opera/musical.

A scented candle with their favorite fragrance, whether it's a neighbor, a coworker, a friend or loved one who could use a lift, this is a wonderful way to show your gratitude for all this person means to you.

A board game or jigsaw you can complete/play together - knowing that you want to spend time with them is a great way to make someone feel appreciated.

What is a Gratitude Challenge?

People who cultivate and consciously participate in gratitude are more patient, make better decisions, develop better relationships and generally feel more positive and optimistic about their lives than those who do not (Emmons & Stern, 2013). If you are thinking about ways you can gain more enjoyment from life, a good starting point to propel you into a grateful way of life is a 21 day gratitude challenge (or longer if you so choose!).

The gratitude challenge helps cultivate gratitude by encouraging us to actively seek out all the things that are good in life and practice the expression of appreciation.

A Meaningful Challenge For You

There are countless versions of the gratitude challenge, meaning there is something to suit everyone - some are more structured, giving you specific exercises to follow each day, others are far less so. While each version is different from the next, they all share the same idea; every day for three weeks, focus on the things or people you are grateful to have in your life, and then express your gratitude for them.

If the idea of practicing gratitude is completely new to you, a more structured challenge can help you to negotiate the initial uncertain stage and prompt you to start really paying attention to the world around you. The gratitude challenge helps cultivate a state of mindfulness and appreciation for the simple things and to recognize the positive aspects of even the most difficult and challenging situations.

Your challenge could include gratitude meditation and yoga, both have been found to promote a tendency towards gratitude as a quality of mindfulness and have been found to produce elevated experiences of love and thankfulness (Shapiro, Schwartz, & Santerre, 2002).

Taking It Further

Why stop at 21 days? Once you have experienced the positive emotions that go hand in hand with the challenge don't be surprised if you want to continue long after the 3 weeks are up.

The ultimate goal of the gratitude challenge is to make people happier and to gain more enjoyment from life by consciously developing gratitude. Really, there is no right or wrong way to take part in a gratitude challenge, simply begin and discover what comes naturally to you.

7 Tips for Setting a Gratitude Challenge

We are all guilty of letting the stresses of daily life get in the way of recognizing and expressing gratitude, we often forget to stop and think about the things we are most grateful for. While the journey to gratefulness may not happen overnight, these tips will help focus your attention on setting your own personal gratitude challenge.

The first moments of the day are often when we feel most focused before the tasks of the day take their toll. Try introducing a morning gratitude ritual that allows you to start the day grounded in gratitude. This could be as simple as taking a few moments to focus on the positive, ask yourself, 'what am I grateful for today?'

Appreciate the small things; it's not just about the big stuff. Write a list that is unique to you and where you are in your life right now. This can include family, friends, health, your community - even the weather!

Develop your own mindfulness session and practice 'being in the moment', focus your attention on the ways that life is good right now rather than thinking too much about the future. The trick is to picture it in your mind and immerse yourself in the feeling of gratitude.

Appreciate the good and the bad - while much of the gratitude challenge is about positive experiences, thinking about difficult situations can really help you to appreciate the good.

Have a daily recap - spend some time writing down the things you are grateful for before going to bed. Writing down all those thoughts is a good way to keep track of the positives in your life and you can look back on them at any time.

Download an app - there are multiple gratitude challenge apps available that help focus your attention, record your appreciation and send friendly reminders to encourage your gratitude development.

Use a gratitude challenge calendar - many of these have daily prompts to help focus your mind on all the things you might not even consider.

Letter of Gratitude Ideas for Thanking Parents

How often do we thank our parents for everything they've done for us? It can be easy to take the guidance, support and love of parents for granted. Why not take the time to brainstorm the things you are grateful for and why you value them so much, then put pen to paper.

To help you get started, here are some letter of gratitude ideas for thanking parents.

Remember specifics - recalling a specific memory that fills you with appreciation is much more effective than a general 'Thank You'. Think of the little things, from teaching you to tie your laces to reading bedtime stories - the fact that you remember these small moments will mean so much.

Include inspirational quotes that reflect your feelings of gratitude.

Think of some prompts to help guide your writing, like 'I always remember when you...', 'I am so thankful for...' and 'I am inspired by your...'

Think of the life lessons they've taught you - how have these impacted you?

Thanking your parents for their time - did your parents drive you to practice every weekend? Or stand at the sidelines cheering you on? Tell them how much it meant and still means to you.

The way they make you feel, both now and as a child, it may seem obvious but relaying just how special your parents make you feel is something they have likely never heard before.

Finish off by reiterating just how grateful you are.

The important thing is to be sincere and make it personal, only you know what your parents will value hearing the most.

More Ideas for Gratitude Emails and Posts

In today's modern world, technology allows us to take our expressions of gratitude to the global stage by way of email or even social media posts. These avenues may be preferred if you aren't sure when you will see the individual or if you wish to express gratitude to a group, wherein writing individual letters or emails may not be a practical or timely approach.

It's tempting to ramble on when writing an email, especially when the subject matter may prompt some self-consciousness - we have a tendency to dance around the subject of import. A gratitude email doesn't need to be long, focus on succinct sincerity and always proofread before hitting 'send' as typos can diminish the sentiment behind the gesture.

The sample below is just to give you an example of a short gratitude email - every situation will vary. Remember to be specific and avoid generalized statements, 'Thanks for all your help putting together the [Client name] project', is better than 'Thanks for all your help'.

Include how their actions helped you, or in the case of a workplace, how their actions impacted positively on a business deliverable.

Subject: Thank you!

I just wanted to write you a quick email to say thank you very much for all your help putting together last week's client proposal

I really appreciate the hard work you put into getting the graphics just right and the clients seemed equally impressed when we pitched this morning. Keep up the great work and I look forward to working closely with you on future projects.

You may choose to opt for a social media post if want to express gratitude to a large group. Connecting via social media removes any geographical restrictions while also allowing you to address a wider audience. The private message function found on most social media platforms also provides an avenue to connect directly if you'd rather not post publicly. If it's a friend, remember to drop the formality you may feel compelled to include in workplace expressions.

The examples below can be used to get you thinking about how to express gratitude on social media either directly or via a public post.

Direct message: You're the best! Thanks so much for giving me a lift yesterday; I don't know what I'd have done without you!

Post: So thankful to all my wonderful friends who helped me moving house. I really couldn't have done it without you. Thank you, thank you, thank you!

Social media also represents a novel arena in which to record daily gratitude posts. Remember, the expression itself will promote subjective well-being; your expressions need not be individual or even group-directed.

An example could be 'Today I'm grateful for caffeine, bringer of life, and for my parents who looked after the kids last night so I could get a decent night's sleep!'

You can even include a prompt such as 'Let me know what you're grateful for' to encourage those that see your post to engage with it positively - every time you get a notification of a like or comment you're revisiting and reinforcing the positivity that expressing gratitude yields.

Related: The 29 Best TED Talks And Videos on The Power of Gratitude

5 Gratitude Stories

The following links can help you access stories about gratitude... enjoy.

In on Forbes.com, Homayun relays how reading John Krilak's book called 'A Simple Act of Gratitude' helped him to cope with his life following the sudden death of his father. The book inspired him to think about the people he should thank, and subsequently, he wrote thank-you to these people.

This website gives some background information about gratitude, which is interesting. It also contains links to three stories about gratitude - Aesop's "Androcles and the Lion", a folktale from Japan called "The Grateful Crane" and "King Midas and the Golden Touch".

This article, appearing in the Reader's Digest, is an inspiring story about a teacher's experience of setting her a task in which they reflected upon what they had to be thankful for.

This is essentially a children's story, however reading "An Octopus in Trouble" is a heart-warming way to capture the power of gratitude in just a few minutes.

Inspiring Reflections for Gratitude

In an ideal world the things we are most grateful for would always be at the front of our minds, unfortunately that isn't always the case. But all is not lost! Sometimes all we need are some gentle reminders to guide our thoughts in the right direction.

If this sounds like you, the following inspiring reflections for gratitude will help focus your attention on your own feelings and encourage you to think about some of the insights others have had on the concept.

Inspiring Reflections On Gratitude:

Think of a time when someone was kind to you, what emotions did you experience? Take 60 seconds to feel your gratitude.

Ask 3 other people what they are grateful for.

Take a walk and use the time to clear your mind, take some deep breaths and think about the things around you that make your feel grateful. What are you grateful for in nature?

What memory are you grateful for? Why are you grateful for that experience?

What challenge in your life are you grateful for?

What small thing that happened today are you grateful for?

Take a moment to consider the people around you, what makes you feel grateful to have them in your life?

Think about why you want to experience and express gratitude, what benefits mean the most to you?

Think about how expressing more gratitude has positively impacted you.

Inspiring quotes on gratitude:

"It is not happiness that makes us grateful, but gratefulness that makes us happy."

David Steindl-Rast

"Enjoy the little things, for one day you may look back and realize they were the big things."

Robert Brault

"Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of our past, brings peace for today, and creates a vision for tomorrow."

Melody Beattie

"At times, our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us."

Albert Schweitzer

Thankfulness may consist merely of words. Gratitude is shown in acts."

Henri Frederic Amiel

"Feeling gratitude and not expressing it is like wrapping a present and not giving it."

William Arthur Ward
5 Ideas for Expressing Everyday Gratitude

The expression of gratitude is an exercise in positive psychology and like all exercises, repetition and practice make perfect. Ingratitude is the "essence of vileness," wrote the philosopher Immanuel Kant while David Hume opined that ingratitude is:

"the most horrible and unnatural crime that a person is capable of committing."

By exercising methods of expressing everyday gratitude you not only reap the rewards in terms of promoting a positive mental state while reducing negativity, but also get into the habit of focusing on the positive - in time it can become second nature.

The following are five simple ways that we can embed the expression of gratitude into our daily routines:

Keep a gratitude journal. Amid the humdrum and bustle of modern life, it's easy to forget the small acts of kindness we receive. By mentally revisiting and recording these events, we reinforce the positive impact and can revisit it to remind ourselves of how much we have to be thankful for and, in turn, find expressing gratitude a more natural response.

Remember to express your gratitude in person. This may seem an obvious one but it's easy to forget to verbalize or otherwise show your appreciation to friends, colleagues or clients in the day-to-day. Expressions don't have to be extravagant, simply stopping for a moment to let someone know you are grateful helps foster an environment of gratitude and is another simple way to get into the habit of expressing everyday gratitude.

Be respectful and treat others with the level of courtesy you would like to receive. As children we're taught to treat those around us how we would like to be treated. This mantra can serve you well in your day to day expressions of gratitude. While we can express gratitude through directly telling someone we are thankful, how we conduct ourselves and our actions provide another avenue for the expression of gratitude.

Remember to smile, be patient, listen and express kindness whenever possible. Next time you're heading on the coffee run, offer to bring back drinks for your colleagues - this lets them know you value them and chances are next time they're on the coffee dash they'll return the favor and you can be on the receiving end of some gratitude.

Try not to complain. We have a tendency to focus on the negative; we're evolutionarily hardwired to focus on the events which yielded negative outcomes so we can avoid them in future (Seligman, 2012). Every time we complain we're reinforcing a negative state of mind, making it more difficult to feel and express gratitude. Remember some things are out with your control and focus on something positive instead.

Designing a Gratitude Bulletin Board at Work

The workplace can be a significant source of negative emotions which in turn can lead to stress, malaise and general dissatisfaction (Ganster & Schaubroeck, 1991). While your work activities may be constrained to the 'four walls' of your work environment, your emotional state is unbounded by the physical. You can leave your work at work, but your emotions persist regardless of your spatial placement.

Fostering a positive emotional environment doesn't have to blow the departmental budget, one simplistic gratitude technique gaining in popularity is to display a gratitude bulletin board in the workplace. To set this up all you need is a physical board, a bit of wall-space and (depending on the type of board) pens, post-it notes or pins.

Getting Started

When setting up your gratitude board, remember to place it somewhere prominent to help achieve maximum visual impact. Many people struggle expressing gratitude - especially in formal environments such as a place of work where professionalism may inhibit such expressions (Frohman, 2009) - so it's a good idea to kick-start the process by adding as many gratification notices as you can, being as inclusive as possible, to encourage colleagues to follow suit.

How many times have you found yourself utterly drained and emotionally defeated on the homeward bound commute? Or been in your place of work, feeling under-appreciated and trying to muster the motivation to maintain cordiality and carry out your tasks? By providing a medium through which to express gratitude, you and your colleagues can take the opportunity to post a note on the board to say what it is that you're grateful for.

Gratitude Boards 2.0

What can you do if your team isn't centralized? Perhaps your work takes you on the road for extended periods. Perhaps you are part of a virtual team (VT). Well, modern problems call for modern solutions. While it lacks the visual impact of a physical gratitude board, creating an additional 'gratitude' group chat with your colleagues can achieve a very similar outcome.

Work is a huge part of our lives! That's why it's as, if-not-more, important to try to promote a positive emotional environment for yourself and those around you. By applying techniques which encourage the expression of gratitude, everyone can feel appreciated and positive, turning the daily grind into the daily grin.

Make a Gratitude Visit

By now you're hopefully beginning to appreciate the powerful impact that gratitude, both the expression and receiving of, can have in increasing your feelings of well-being and happiness.

The gratitude visit represents one of the most well researched and validated examples of the positive outcomes that gratitude can have yield for an individual's well-being.

Thrust into the spotlight by one of the founding fathers of positive psychology and former president of the American Psychological Association, Dr. Martin Seligman (2012), the gratitude visit combines both introspective reflection and the outward expression of gratitude in an exercise that will increase your happiness and reduce levels of depression in as little as a month.

Furthermore, studies show that for a full month after a gratitude visit, happiness levels tend to go up, while boredom and other negative feelings go down.

In fact, the gratitude visit is more effective than any other exercise in positive psychology (Tomasulo, 2011).

Simply put, the gratitude visit consists of writing and delivering a letter to a person whom you appreciate.

To start, take a moment to reflect on the positive impact others have had on your life. Focus on a time when perhaps you weren't able to thank the individual properly or until now had let the good deed go unrecognized.

Your next task involves writing a letter of gratitude to the individual emphasizing how you recognize the positive impact that their actions had on you, how it helped you and how you still recall what they did.

Not to be remiss, give the individual a call and check if and when they would be available for a face-to-face visit. While an out-of-the-blue contact may raise questions, try not to get into specifics about why you would like to visit, the gratitude visit has the greatest oomph when it comes as a surprise to the recipient.

Next, the visit! While you may feel self-conscious, the positive psychological outcome for both yourself and the individual to whom you're expressing gratitude will outweigh any temporary feelings of embarrassment.

Take your time and personally read the letter you've written - giving them the physical letter is a nice touch as it allows them to revisit the moment as an when they wish.

Findings by Seligman (2012) indicated that the positive outcomes of a gratitude visit are myriad and include; increasing our sense of well-being, enhancing our relationship with the gratitude recipient, helping us alter the way we think about past events - with a focus on the positive rather than negative, prompting an immediate sense of well-being and encouraging us to think about the future in a more positive manner.

When is Gratitude Day? (It's Not Just Thanksgiving!)

Of course there are occasions when expressing gratitude is more of a focus than others, Christmas and Thanksgiving for example, are times of the of year that resonate with an abundance of messages relaying gratitude. Family, friends, and even complete strangers convey their appreciation towards one another, and while this collective expression of gratitude is heartwarming, why should it be confined to just a few times a year?

With this in mind let's explore Gratitude Day, a day to encourage the celebration of gratitude for all things great and small, in a whole host of ways.

World Gratitude Day was first conceived in 1965; it was later adopted by the United Nations Meditation Group and has been celebrated by a growing number of people on the 21st September every year since.

How To Take Part

How you choose to celebrate World Gratitude Day is entirely up to you, and that's part of the beauty. Simply taking some time to positively reflect on the people and things we are grateful for can impact us in a multitude of ways, most importantly by improving our well-being and making us happier people.

Whether you choose to take a moment to think about the blessings you are grateful for, or verbally express your gratitude to others, immersing yourself in the practice of gratitude helps you be aware of the positives in your life and encourages regular practice (Allen, S. 2018).

Living a grateful life takes time and practice, but with commitment and participating in days such as this, you can cultivate the attitude of gratitude into your daily life.

Put it in your diary! World Gratitude Day - Saturday 21st September, 2019.

About Gratitude Month

After your taste of expressing gratitude on Gratitude Day, you may find Gratitude Month helps cement your gratitude practices. Running through the month of November, Gratitude Month is an exercise that encourages the daily practice of gratitude, encouraging the reciprocal cycle of appreciation. Focusing on gratitude is a great way to spend a month and creates a habit of positive thinking - a means to help navigate the stresses and chaos of daily life.

During Gratitude Month, people are encouraged to journal their gratitude, participate in charity work, and give back to their community. At first you might struggle to think of what you are truly grateful for but that's why it's so important - through practice the act of gratitude becomes easier.

The important thing is to keep your mind focused on your feelings of gratitude, practice expressing your gratitude and in time you will develop a tendency towards a grateful life.

A Take Home Message

Based on the advice we are given as children when learning to cross the road, Steindl-Rast (2013) offers practical advice for living gratefully, moment by moment.

STOP: We rush through life and miss opportunities because we don't stop to recognize and act on them.

LOOK: We must use all our senses to enjoy the richness that life has given to us.

GO: We should do whatever life offers to us in that present moment. Sometimes that might be difficult, but we should go with it and do our best to enjoy every moment.

The positive impacts of expressing gratitude are long-lasting, grateful people and those who receive gratitude are likely to experience greater psychological, spiritual, and physical well-being.

If we fail to appreciate the things we take for granted and continue the search for more 'stuff' that might make us happy in the future, will that search ever really end?

I hope you've enjoyed discovering more about how best to express gratitude and the benefits of doing so! Let us know in the comments how you express gratitude to the people in your life.

For further reading:

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If you wish for more, our Positive Psychology Toolkit© contains over 300 science-based positive psychology exercises, interventions, questionnaires and assessments for practitioners to use in their therapy, coaching or workplace.

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How To Express Gratitude to Others (19 Ideas + Gifts & Challenges)

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Think of a time you told someone how grateful you were for their help, support or even just for being in your life. How did that moment make you and that person feel? Or maybe you can remember a time someone gave you something, something you didn't buy or ask for - just a token of their appreciation?

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And, not only did having gratitude help prevent me from relapsing back into depression over the last ten-plus years, but throughout that time, it's also been one of the biggest reasons why I've been more happy than I ever thought I could be!
This is because gratitude leads to:

I hope that by now, my friend, you are sold on the benefits of gratitude, and that you can see how it can play an important role in helping you overcome depression and build a life that's filled with joy, positivity and happiness.
And, with that goal in mind, I've put together this Ultimate Guide To Practicing Gratitude When You Have Depression - to share with you how I was able to cultivate so much gratitude, and teach you some ways that you can do the same!
As you can probably tell by now, this is a topic that I'm super passionate about - so I really can't wait to jump into everything with you!

The Ultimate Guide To Practicing Gratitude When You Have Depression

Part 1: Why I Always Felt Full Of Gratitude (Even When I Had Depression)

Here's the thing, my friend: there are a lot of different exercises you can do to feel more grateful - and in this guide, I'm going to share many of these exercises with you.
However, after thinking about it, I realised that even before doing lots of exercises to enhance how grateful I feel, the reason why I've always been so full of gratitude is because I've never felt as if the world OWES me anything.
This mindset, core belief or whatever else you want to call it is in my opinion the most important ingredient to living a life that's rich with gratitude - because when you don't believe the world owes you anything, you naturally view everything you have as a gift, and as a result, you truly appreciate-, value- and cherish everything you have.

On the other hand, when you feel as if you're owed or entitled to things - such as a job, money, relationships, a house, food, a comfortable lifestyle, happiness or anything else - then one of two things happens:

If you have whatever you feel you are owed or entitled to, then you're unlikely to appreciate it.

If you don't have something you feel you are owed or entitled to, then you're likely to feel upset about not having it, as well as jealous and resentful of the people who do.

To see how these differing belief structures strongly influence how much gratitude you have - and therefore your life satisfaction, your relationships and your mental health - let's consider the example of food, water, shelter and safety.

Now, because I've always felt that the world doesn't owe me anything, I've always viewed food, water, shelter and safety as a privilege that I'm very fortunate to have. For this reason, I've always been highly appreciative of each of these things, and never, ever taken them for granted.

And, as a result of this gratitude, it has meant that:

Firstly, while I was struggling with depression, then even though I had a lot of problems and I felt really miserable, I never, ever considered myself unlucky - because I knew that in spite of my depression and my problems, I'd still been blessed with so many things that a lot of other people in the world don't have.

Consequently, I was able to remain much more positive than I otherwise would've been - and like I've been saying, this positivity played a big role in helping me overcome my depression.

Secondly, even now that I've recovered from depression, having gratitude for the fact that I have food, water, shelter and safety has a very positive impact on my life.

This is because, for example, every time I'm about to eat something, I take a moment to be thankful for my meal, and to acknowledge how fortunate I am to be able to eat it - which makes me feel positive emotions like uplifted, lucky and blessed.

Similarly, before I go to sleep, I take a moment to acknowledge how fortunate I am to be able to do so in a warm, comfortable bed - which once again, makes me feel uplifted, lucky and blessed.

Additionally, I also feel the same way when I'm walking safely down the street to go to the grocery store, for instance.

And, being continuously flooded with positive emotions like so significantly contributes to me feeling very happy and healthy on a day-to-day basis 🙂
On the other hand, my friend, everything would be very, very different if rather than having the core belief that the world doesn't owe me anything, I instead had the core belief that the world does owe me food, water, shelter and safety, and that rather than being a privilege, these things are something that I'm entitled to.
In this case, I would have much less - if any - appreciation and gratitude for them, and as a result:

Firstly, while I was struggling with depression, I would've been much more likely to feel sorry for myself, and pay homage to negative thoughts like "I'm so unlucky", "everything is so unfair" and "my life is so bad".

As a result, I would've felt bitter, angry, hopeless, and even more miserable than I already did, which would've made it infinitely harder - and perhaps impossible - to ever beat my depression.

Secondly, even if I had still managed to beat my depression, I wouldn't be continuously flooded with all of the positive, uplifting emotions I'm flooded with now as a direct result of being grateful for having access to food, water, shelter and safety.

And, as a result, I believe I would be considerably less happy.

Reinforcing This "The World Doesn't Owe Me Anything" Perspective

Like I've been emphasising, my friend, this perspective is the foundation upon which my gratitude is based, and if you too want to live a life full of gratitude and reap all of the rewards that come from doing so, then I believe that you also need to give up any feelings of entitlement you have, and adopt the core belief that the world doesn't owe you anything either.

I hope this is something that I've convinced you of, and if you'd like further convincing, then I encourage you to undertake some volunteer- or non-profit work, since, for example:

When you're helping to feed people who don't have anything to eat, it really emphasises just how fortunate you are to have food, and helps you to cultivate gratitude for your food.

Another example: when you're volunteering in a homeless refuge, it really highlights just how privileged you are to have shelter and a warm bed to sleep in - which makes you feel much more appreciative and grateful for these things as a result.

Doing volunteer- and non-profit work like so really does help to eliminate feelings of entitlement, and instead cultivate a "the world doesn't owe me anything" perspective.

And, once this "foundation of gratitude" has been laid, you can then continue building upon it by practicing "gratitude exercises" - a wide variety of which I'm now about to show you!

The Ultimate Guide To Practicing Gratitude When You Have Depression, Part 2: How To Practice Gratitude When You're In The "Storm Zone"

In case you don't know, my friend, you can be said to be in the "Storm Zone" of The Depression Project's Storm To Sun Framework when your depression is at its worst - i.e. when it feels like there's a storm raging in your mind. When you're in this Zone:

Now, sceptics of practicing gratitude would argue that you can't do so when you're currently feeling this depressed - because your symptoms are too intense for you to feel grateful, and because if your ability to function is so compromised that it's a struggle to get out of bed for instance, then you can't possibly have the emotional capacity to do a gratitude exercise.

I respectfully yet strongly disagree - however:

I do believe that certain gratitude exercises which require less emotional capacity are more appropriate for the Storm Zone than other ones which require a higher mental capacity.

I also believe that even these "easier" gratitude exercises should be done in a way that takes into account the intense severity of your present symptoms.

And, with that in mind, my friend, let me now share with you some simple yet powerful gratitude exercises that I believe you'll find really, really helpful when you're in the Storm Zone!

Storm Zone Depression Gratitude Exercise #1: Write A List Of All The Things You're Grateful For (Storm Zone Edition)

The notion of making a list of all the things you're grateful for is one of the most well-known gratitude practices there is - however, it can be difficult to connect to a lot of the things you would otherwise be grateful for when you're in the Storm Zone and feeling at your most depressed.
For this reason, my friend, when you are in the Storm Zone, it's my belief that you'll find this exercise most helpful if you focus your list of "things to feel grateful for" on what you can best connect to at that moment in time.
For example:

The couch you're lying on - which is a comfortable place for you to curl up when your depression's really intense and you just want somewhere to rest.

Netflix on your laptop - which you can switch on any time you want to distract yourself from your depression.

The creamy mug of hot chocolate you're going to drink while you watch your favourite show.

Food delivery services - which mean that instead of having to cook when you're feeling really depressed, you can have a delicious meal delivered straight to your door.

Your partner - who's always so sweet, loving and caring towards you.

Your best friend - who you know will always be there for you as well.

Self-help books - which are teaching you the strategies you need to know in order to overcome depression, so that you won't have to live like this forever.

Of course, not all of these examples may apply to you, but next time you're in the Storm Zone, if you're able to come up with your own list of things to feel grateful for in that moment, then it will almost certainly give you a lift.

Storm Zone Depression Gratitude Exercise #2: Keep A Gratitude Journal

The idea behind this is pretty simple: every night before you go to sleep, write down three things that you're grateful for that day. An example of what this might look like when you're in the Storm Zone could be:

I'm grateful for my dog - who loyally lay down beside me next to my bed until I could gather the strength to pull myself out of it.

I'm grateful for my brother - who called me to see how I'm feeling, and spent half an hour reassuring and encouraging me.

I'm grateful for ice-cream - because the two scoops I had after dinner made me feel a little bit better.

Keeping a gratitude journal like so is a great exercise for the Storm Zone, because it's relatively easy to do and can really help you find light in your darkest days when you need it most.

Storm Zone Depression Gratitude Exercise #3: Keep A "Gratitude Jar"

A "gratitude jar" is a fun kind of spin on a gratitude journal, and is another simple yet effective exercise you can try to cultivate gratitude and give yourself a much-needed boost when you're in the Storm Zone.

All you need to do is this: place a jar (or a box, or a bowl, etcetera) somewhere that's easily accessible, and any time you feel grateful for something (such as your dog loyally sleeping beside you, your brother calling to check on you, etcetera), write that something down on a little piece of paper, and then pop it into your gratitude jar.

Just like when it came to keeping a gratitude journal, I encourage you to aim to drop in three little pieces of paper a day. If you can do this, then your gratitude jar will gradually fill up, and then any time you need a pick-me-up, you can take out your little notes and read them over to give yourself a lift.

Storm Zone Depression Gratitude Exercise #4: Gratefully Recall Pleasant Memories

When you're in the Storm Zone, then of course, it's really difficult to find joy, pleasure or beauty in the present moment.

So, when this is the case, one strategy that can really lift your mood is to do a mindfulness exercise that's focused on gratefully recalling joyful, pleasurable or beautiful moments from the past.

Give this a try: Sit or lie somewhere comfortable, and take long, slow, soothing breaths. Then, when your breathing has found a comfortable rhythm and you feel yourself relaxing a little bit, recall a time when you felt happy.

This could be for any reason, my friend - for example:

At the sight of the sun setting by the beach on a weekend trip away;

A memory of spending time with someone you love;

A major life event like your wedding ceremony or the day your child was born.

No matter how big or small the moment was, focus on that memory. Try to recall it as vividly as possible, conjuring up all of the warm, positive, beautiful emotions you felt at the time. Then, while you bask in the pleasure of that moment, calmly declare to yourself:
"I'm grateful I got to experience that in my life."
Repeat this to yourself as you continue to relive the happiness you enjoyed in that instance. Then, when you feel ready to, release this memory from your focus, and choose another happy memory from your life to look back on.

Repeat the same process for that memory as well, and continue doing so for as many memories as you'd like.

Storm Zone Depression Gratitude Exercise #5: Make A Gratitude Collage

This is a creative way of cultivating gratitude, and is great for when you're in the Storm Zone since it's relatively simple once again, and also, because doing something creative can be a welcome distraction from your severe depressive symptoms!

For this exercise, find some pictures of the things you're grateful for, and then - as the name suggests - make a collage out of them. Some pictures you might like to include in your collage may be, for example:

I think this gratitude exercise is a super cool one, so I really encourage you to give it a try!

The Ultimate Guide To Practicing Gratitude When You Have Depression, Part 3: How To Practice Gratitude When You're In The "Rain Zone"

Next, we're going to look at some of the most effective ways you can practice gratitude when you're in the "Rain Zone" - i.e. when your depressive symptoms are only moderately intense.

In particular, when you're in this Zone:

While you'll still struggle with negative thoughts and the painful emotions that are associated with depression, their intensity will be significantly less than was the case when you were in the Storm Zone.

Because your symptoms are only moderately severe, you can likely still uphold your responsibilities and carry on with life - however, you'll probably get tired much quicker than you otherwise would if you weren't struggling with any symptoms of depression at all.

Feeling "burned out" is common, and you're prone to snapping easily.

When you're in the Rain Zone, because your depression is moderately severe and you consequently have a moderate ability to function, then in addition to the gratitude exercises that you were able to implement in the Storm Zone, you'll also be able to do some additional gratitude exercises that require a higher mental capacity. For this reason, you'll be able to cultivate significantly more gratitude when you're in this Zone.

And now, my friend, let me show you some of the gratitude exercises that can be particularly helpful when you're in the Rain Zone!

Rain Zone Depression Gratitude Exercise #1: Cognitive Reframing To Turn Negative Thoughts Into Positive Thoughts

An extremely powerful way to build gratitude is to try to reframe negative thoughts which fuel depression into positive thoughts which uplift you.

In order to do this, a helpful starting point is to ask yourself:
Is there a more positive, grateful way that I could be viewing the situation or circumstance that I'm in?
This was a strategy that my psychologist taught me while I was struggling with depression, and it really helped me to look on the bright side, and therefore turn negative thoughts that could've kept me trapped in depression into positive thoughts that contributed to me overcoming depression.

For example, let's take the negative thought: "It's so unfair how _______ really hurt and betrayed me - I feel so miserable".

However, a more positive, grateful situation I cognitively reframed this perspective into was:
"I'm really fortunate that _______ is now out of my life; that my awful experience with them has taught me a LOT about relationships; and that moving forwards, I'll be able to use this newfound wisdom and experience to have much healthier, happier relationships in the future".
Rain Zone Depression Gratitude Exercise #2: Make A "Different Kind Of Comparison" To Avoid Negatively Comparing Yourself To Other People

A contributing factor to a lot of people's depression is feeling miserable, unfulfilled or jealous as a result of constantly thinking about what they don't have, instead of feeling grateful for what they do have.

Often, this problem is then further exacerbated by social media, which leads many people to negatively compare their life with others', and become dissatisfied when they feel as if their own doesn't measure up.

So, in order to overcome this problem, rather than negatively comparing your life to someone else's and/or focusing on what that person has that you don't (which is looking at the "half-empty" part of the glass), I encourage you to make a different kind of comparison - where you instead think about the things you do have in your life, and imagine what it would be like to not have those things (which is looking at the "half-full" part of the glass).

For instance:

To continue with our social media example, if you're on social media, then you presumably have either a smartphone, a laptop, and/or a tablet. Now, ask yourself: what would life be like if I wasn't lucky enough to have these things? How would it make me feel to not have access to a smartphone, a laptop or a tablet - in the same way that so many other people in the world don't?

You probably have plentiful access to food and water, as well as a comfortable place to sleep at night. Now, ask yourself: what would life be like if I wasn't lucky enough to have these things? How would it make me feel?

Now think about someone you love - like your mum, your partner, or your children for example - and ask yourself: what would my life be like if I wasn't lucky enough to have them in it?

I really encourage you to ask yourself this question for everything in your life that you value, my friend - both the "big" things (such as your family, the roof over your head, and your job, for example), and also the "small" things (such as your favourite television series, your favourite sports team, and your favourite food).

I'm guessing that if you really think about what your life would be like without any of these things you value, that you'll find yourself feeling much more uplifted, positive, and fortunate for the fact that you do have them - as opposed to feeling dissatisfied, jealous and unfortunate when you focus on what you don't have and negatively compare your life with somebody else's.

Rain Zone Depression Gratitude Exercise #3: Recall The Recent Times When You've Been Gifted An Act Of Kindness

For example:

Being mindful of all the acts of kindness you've been gifted is really good for your relationships, and - just like with all gratitude exercises - it's also good for your mood as well.

Rain Zone Depression Gratitude Exercise #4: Cultivate Gratitude For Your Surroundings

When it comes to this particular exercise, you can do it at any time, but it's particularly effective when you're out and about in nature, or when you're witnessing something beautiful like a sunset, the splendour of a rainbow, or the golden leaves of a tree during autumn.

After all, moments like these don't come around every minute, so to appreciate them in all their beauty and give your spirits a lift, I encourage you to try the following mindfulness exercise!

Either sitting down somewhere comfortable or walking at a slow, leisurely pace, take a few deep, soothing breaths, and then gradually look for sights that appeal to your eyes. If you're at the beach for example, one might be the gentle breaking of waves on the shore. If you're in a park, it might be the golden, gorgeous autumn leaves that I mentioned before.

Then, when you've found something beautiful to focus your sight on, bring awareness to your other senses as well.

For example:

Anytime you catch your mind wandering off, just bring it back to the lovely scenery around you, and notice how pleasant it is for your senses. Then, simply bask in this beauty for as long as you'd like to.

Rain Zone Depression Gratitude Exercise #5: Cultivating Gratitude For The "Good" In The World

This exercise is helpful if you feel misery, anger, frustration and/or hopelessness for example about the state of the world, or about some of the upsetting or devastating things that are taking place within it.

When situations such as these are triggering your depression, I encourage you to also try to cultivate some gratitude for the world as well, by:

Trying to bring awareness to all of the positive change that has taken place over time - for example, compared to even the relatively recent past, there is much less war, there have been enormous medical advancements, extreme poverty is falling, life expectancy is increasing, child labour is on the decline, the supply of nuclear weapons is decreasing, literacy rates are rising, and more people live in a democracy than ever before. It's important to remember this progress, because even though the world is far from perfect and there are still a lot of areas in which we need to improve, having gratitude for the progress that we've made can help you to feel hopeful and optimistic that we can keep on improving, and gradually make the world a better and better place to live.

Even when bad things happen, try to bring awareness to any positive consequences that can potentially come out of them. This is by no means designed to diminish the pain or the suffering caused by those bad things in question, or to try to pretend that those bad things aren't actually bad. Rather, it's just about trying to find the "silver lining" - which can make you feel more hopeful and positive about the future than you otherwise would. In order to do this, some relevant questions to ask yourself include:

What positive change may come out of this situation?

How may it have altered people's attitudes in a positive way?

How may this bad situation prevent even worse situations from occurring in the future?

Lastly, try to bring awareness to- and cultivate gratitude for the people and organisations that are bringing about positive change in the world. An effective way of doing this is to make a list of the people and organisations you admire that are bringing about positive change, and to read over this list from time-to-time to remind yourself that there are indeed a lot of good humans out there who are fighting the good fight.

The Ultimate Guide To Practicing Gratitude When You Have Depression, Part 4: How To Practice Gratitude When You're In The "Cloud Zone"

So thus far, my friend, we've talked about some of the most effective ways that you can practice gratitude when you're in the Storm- or the Rain Zone - which means that last but not least, we're going to cover practicing gratitude when you're in the Cloud Zone.

Now, when you have depression, the Cloud Zone is a good place to be, since:

The Cloud Zone is where the symptoms of your depression are only mild (as compared to "very severe" in the Storm Zone and "moderately severe" in the Rain Zone).

As a result of your depressive symptoms being only mildly severe, you're able to think at your clearest, and your ability to function is also at its highest - to such an extent that it's common to feel almost "back to normal" (i.e. the way you felt before you started struggling with depression).

For these reasons, the Cloud Zone is when you can cultivate the deepest, most long-lasting levels of gratitude. This is because:

You can "connect" to more things to feel grateful for in the Cloud Zone than at any other time. Consequently, the gratitude exercises that I recommended you try in the Storm- and Rain Zones are often even more powerful when you try them in the Cloud Zone.

Due to being able to think at your clearest and function at your highest capacity, you'll be in a position to try the most in-depth - and therefore the most profound and enriching - gratitude exercises (which unfortunately, often tend to be beyond your capacity when you're in the Storm- and Rain Zones).

I'm really excited to share these Cloud Zone gratitude exercises with you, my friend, because I think you may well find them the most helpful of all!

Cloud Zone Depression Gratitude Exercise #1: Writing An "If We'd Never Met" Letter To Your Partner / An "If You'd Never Been In My Life" Letter To The People You Love

In this letter - as the name suggests - you would candidly tell your partner / loved one all of the ways your life would have been different if you hadn't been lucky enough to have them be a part of it.

In particular, I encourage you to think about and consider including in your letter:

How you would feel emotionally if that person had never been in your life;

The wonderful memories that you would not have made;

The things they taught you that you may not have otherwise learned;

The achievements you may not have managed without their assistance;

The difficult times you may not have gotten through (or gotten through as well) without their help;

All the other positive impacts they've had on your life.

After you've written this letter, I do encourage you to share it with your partner / loved one - because:

Firstly, it will no doubt make them feel extremely appreciated, cared for and loved;

Secondly, it will make you feel really happy to see them so happy;

Thirdly, it will likely bring you and your loved one even closer together.

However, if for whatever reason you don't feel comfortable giving your partner / loved one your letter, then I still encourage you to thoughtfully write it - not just because you might change your mind about giving it to them once you've finished it, but because just the mere act of writing it is likely to fill you with an immense amount of gratitude for that person.

Cloud Zone Depression Gratitude Exercise #2: Cultivating Gratitude For People Who've Helped You Out Along The Way

Some common examples of this include:

Your parents - who worked really hard to provide for you during childhood;

A really good teacher;

A mentor who took you under their wing;

A partner who encouraged and motivated you when you needed a cheerleader;

A friend who gave you really good advice;

A boss who wrote you a great reference that helped you get a job you were after;

A counsellor who helped you overcome your fear of public speaking.

Of course, not all of these examples may apply to you, but in the same way as above, I encourage you to think about everything you've achieved, and then make a list of the people who helped you achieve those things.

And, to get the most out of this exercise, I also encourage you to take it a step further, and actually journal how each of these people helped you accomplish what you did, as well as how much more difficult that accomplishment would have been without their help.

Cloud Zone Depression Gratitude Exercise #3: Cultivating Gratitude For A Previous Bad Experience

Doing this can help you to view such an experience in a much more positive way: i.e. rather than something that's "really bad" or a "disaster", something that instead is - in many cases - actually a blessing in disguise (or at least something in which a lot of good can / will come out of it).

Now, when it comes to how to actually cultivate gratitude for painful experiences, there are three important questions that I really encourage you to thoughtfully ask yourself.

What have you learned / could you learn from this experience that could benefit you moving forwards?

Did this painful event prevent something potentially even worse from happening in the future?

What new opportunities have come about as a result of this experience?

Cloud Zone Depression Gratitude Exercise #4: Cultivating Gratitude For Your "Narrow Misses"

If you look back at your life, my friend, then I'm guessing that you can probably recall some occasions when you thought: "wow! That was REALLY lucky!"

And, if you can, then a powerful way to cultivate gratitude for your life is to recall all of these near misses, reflect on them, and remind yourself of just how incredibly, amazingly lucky you were to avoid the worst-case scenario. After all, if the worst-case scenario had in fact occurred, then you almost certainly wouldn't have the life you have today - am I right?

Cloud Zone Depression Gratitude Exercise #5: Cultivating Gratitude For Your Stage Of Life

Yet another way of cultivating gratitude for the life you have is to try to appreciate the stage of it that you're currently in, and to embrace it for all of its (often unique) opportunities.

For example:

Being 25 has many advantages over being 65 (for example, being in the physical prime of your life). However, being 65 also has lots of advantages over being 25 (for example, having more wisdom, being less prone to making reckless mistakes, usually being more financially secure, perhaps having the relaxation of retirement, etcetera).

Being in a relationship has lots of advantages over being single (such as the benefits of companionship, having someone who (hopefully) understands you really well, having someone who's there to support you, etcetera). However, being single also has lots of advantages over being in a relationship (for example, having more freedom / time to explore your interests, to pursue new hobbies, to travel, to meet new people, etcetera).

So, to cultivate gratitude for the stage of life that you're in - whatever it may be - I encourage you to really consider where you're at in terms of your age, marital status, job status, where you live, etcetera, and rather than focus on where you aren't in your life, to instead take some time to think about- and appreciate the benefits of where you are.

After all, this may be the only time in your life when you're in this particular position, which means that in the future, some of the advantages you have from being where you're at now will be gone. So, please try your best to be grateful for those opportunities and to make the most of them!

That's it for this Ultimate Guide To Practicing Gratitude When You Have Depression!

So, we are finally at the end of this Ultimate Guide To Practicing Gratitude When You Have Depression!

From the bottom of my heart, I really, truly hope that you've found it helpful; that moving forwards, you try to add more gratitude into your life; and that doing so can have as profound an effect on you as it's had on me.

Sending you lots and lots of love and strength,

Danny Baker,

Ex-depression sufferer, and Co-founder of The Depression Project.

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The Ultimate Guide To Practicing Gratitude When You Have Depression

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And, not only did having gratitude help prevent me from relapsing back into depression over the last ten-plus years, but throughout that time, it's also been one of the biggest reasons why I've been more happy than I ever thought I could be!

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Taking Charge of Your Health & Wellbeing

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For years, researchers have been publishing studies about the effectiveness of an intervention that produces positive outcomes in nearly every arena of health and wellbeing. They have discovered that it boosts your immune system, lowers blood pressure, makes you feel more optimistic, decreases depression, improves your love life, and helps you cope with even the most life-threatening crisis.

Plus, it's available to everyone, with no physical effort, and it's totally free.

Interested? You should be. This magic therapy is gratitude, and you can start collecting its benefits today.

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10 Ways to Be a More Thankful Person | Taking Charge of Your Health & Wellbeing

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For years, researchers have been publishing studies about the effectiveness of an intervention that produces positive outcomes in nearly every arena of health and wellbeing. They have discovered that it boosts your immune system, lowers blood pressure, makes you feel more optimistic, decreases depression, improves your love life, and helps you cope with even the most life-threatening crisis.

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3 Ways to Practice Gratitude - For Teens

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Everyone can benefit from making an effort to practice gratitude every day. These 3 steps can help you start feeling more grateful, and appreciative of the good things in your life:

Notice good things, look for them, appreciate them.

Savor, absorb, and really pay attention to those good things.

Express your gratitude to yourself, write it down, or thank someone.

Notice the Good Things in Your Life

Start to notice and identify the things you are grateful for. Tune in to the small everyday details of your life and notice the good things you might sometimes take for granted.

Try these ideas:

Each day, think of 3 things you are grateful for. Nature. People. Community. Shelter. Creature comforts like a warm bed or a good meal. It's amazing what you notice when you focus on feeling grateful.

Start a gratitude journal. Making a commitment to writing down good things each day makes it more likely that we will notice good things as they happen.

Practice gratitude rituals. Some people say grace before a meal. Pausing in gratitude before eating doesn't have to be religious. It's a simple habit that helps us notice and appreciate the blessing of food on the table.

Once you're aware of the blessings of everyday life, the next step is to savor them.

Savor the Feeling of Gratitude

There are moments when you naturally, right then and there, feel filled with gratitude. These are moments when you say to yourself, "Oh, wow, this is amazing!" or "How great is this!"

Pause. Notice and absorb that feeling of true, genuine gratitude. Let it sink in. Soak it up. Savor your blessings in the moment they happen.

Express Gratitude

Expressing gratitude is more than courtesy, manners, or being polite. It's about showing your heartfelt appreciation. When you thank someone, you're also practicing the first two gratitude skills: you've noticed something good, and you've genuinely appreciated it.

Try this:

Show your appreciation to someone who did something nice. Say: "It was really kind of you to...," "It really helped me out when you...," "You did me a big favor when...," "Thank you for listening when...," "I really appreciated it when you taught me...," or "Thank you for being there when...." You also can write your gratitude in a letter.

Express gratitude by doing a kindness. Gratitude might inspire you to return a favor, or act with kindness or thoughtfulness. Or you might see a situation when you can "pay it forward." Hold the door open for the person behind you, even if it means waiting a little longer than you normally would. Do someone else's chores without letting the person find out it was you. Notice how you feel afterward!

Tell the people in your life how you feel, what they mean to you. You don't have to be mushy or over-the-top. We all have our own style. But if you say what you feel in the right tone at the right moment, even a simple, "Mom, good dinner. Thanks!" means a lot.

True gratitude doesn't leave you feeling like you owe other people something - after all, if you've done someone a favor, you probably don't want the person to feel like you expect something back in return. It's all about feeling good and creating a cycle of good.

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Everyone can benefit from making an effort to practice gratitude every day. These 3 steps can help you start feeling more grateful, and appreciative of the good things in your life: Notice good things, look for them, appreciate them. Savor, absorb, and really pay attention to those good things.

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Writing a thank-you note or email message is a lovely gesture to express your appreciation, as well as your gratitude for the support someone has provided you.

There are many opportunities to send them, too. A thank-you note could make the difference between getting the job, the client, or the contract and being passed over in the business world. An interview thank-you note can solidify the impression you left with the interviewer and make you stand out from the competition.

Writing a personal thank-you note is a way to show how much you appreciate the recipient. If you take the time to write a personal thank-you note, it will always be appreciated, regardless of the circumstances. People like to be thanked, and they remember those who take the time to send a note or email.

Words and Phrases to Use to Say Thank You

What's the best way to show your appreciation? When you're writing a thank-you note, choose a phrase that fits the reason you are saying thank you.

If someone has helped you at work, on a project, or with a problem, let them know you appreciate the assistance. If you are sending a job interview thank-you note, thank the interviewer for his or her consideration. When people give you career advice or a tip on a job opening, tell them you appreciate the guidance or the suggestion.

When you're sending a personal thank-you letter or message, simply stating your thanks and appreciation is often all you need to do. That is, your note does not need to be very lengthy.

General Thank-You Phrases

These general thank-you phrases can be used for all personal and professional communications:

Thank you so much.

Thank you very much.

I appreciate your consideration/guidance/help/time.

I sincerely appreciate ....

My sincere appreciation/gratitude/thanks.

My thanks and appreciation.

Please accept my deepest thanks.

Thank you for your assistance/consideration/encouragement/guidance/support/thoughtfulness/time.

Review Examples: General Thank-You Letter and Email Messages

Business Thank-You Phrases

Sending a business thank-you note is not only professional; it's a way to build a relationship with your professional business contacts.

I appreciate your assistance and look forward to your continuing to work on our account.

Many thanks for giving me this opportunity.

Thank you for referring [individual name] to me for [services provided].

Thank you for referring us to [company name].

Thanks very much for the assistance you provide my business. It is sincerely appreciated.

Review Examples: Business Thank-You Letters and Emails

Personal Thank-You Phrases

Use these phrases to let someone know how much you appreciate what they have done for you:

I am grateful for your support.

I appreciate you.

I appreciate your taking the time.

I value the insights and guidance you provide.

I wanted to thank you as soon as possible.

I truly appreciate the confidence you showed in me.

I very much appreciate your help.

It was very thoughtful of you.

Thank you for your assistance.

Thank you for everything you do.

You are always so helpful.

You are the best.

You have been most helpful.

You have my gratitude.

Professional and Career-Related Thank-Yous

It's always a good idea to thank everyone who has helped with your job search and your career or provided other professional advice or assistance.

I am so very thankful for your time.

I appreciate the information and advice you have shared.

I sincerely appreciate the assistance.

Many thanks for your assistance.

Many thanks for your time.

Thank you for accepting my connection request.

Thank you for connecting with me. It's an honor!

Thank you for the assistance you have provided me with during my job search.

Thank you for all the help you have given me with my job search.

Thank you for taking the time to talk to me. I very much appreciate the time you spent discussing career options with me.

Thank you for providing me with advice.

Thank you for sharing your expertise.

Thank you for speaking with me. Your insights were truly helpful.

Thank you for spending time with me.

Thank you for taking time from your schedule to talk to me.

Review Examples: Professional Thank-You Letters and Emails

Thank You for Your Consideration

When you're requesting something from an individual or an organization, be sure to add "thank you for the consideration" or one of the following options to your email or letter:

Thank you very much for your consideration.

Thank you for your consideration and forthcoming response.

Thank you for your consideration and attention to this matter.

Thank you for considering my request.

I am very grateful for your consideration.

I appreciate your consideration and look forward to hearing from you.

Your consideration is sincerely appreciated.

Thank You for Help and Support

Has someone helped you out? Be sure to take the time to relay your gratitude.

I appreciate your help.

I am grateful for your help.

I am so very grateful for your time.

Thank you for such a wonderful contribution.

Thank you for taking the time.

Thank you for taking the trouble to help me.

Thank you for all the help!

Thank you for your assistance with this matter.

Thank you so much for the help. Please let me know if I can return the favor.

Your help is greatly appreciated.

I am grateful for your help.

I very much appreciate your support.

Thank you for your support.

Thank You for a Job Interview

Thanking the interviewer after a one-on-one interview not only shows your appreciation. It's also a reminder that you're a strong candidate for the job.

I appreciate having the opportunity to speak with you today about the [job title] position at [company name].

I appreciate the time you and the [company name] team spent interviewing me.

I appreciate your time and consideration in interviewing me for this position.

I enjoyed speaking with you about the opportunity to work with your company.

I greatly [or, "sincerely"] appreciate the time you took to interview me.

I sincerely enjoyed meeting with you to discuss the [job title] opening.

I would like to thank you and your staff for the opportunity to meet with you.

Many thanks for the opportunity to meet with you.

Thank you for speaking with me about the [job title] position at [company name].

Thank you for the courtesy you extended to me during my interview.

Review Examples: Thank-You Letters and Emails for a Job Interview

Thank You for Providing a Reference or Referral

Reference writing can be labor-intensive, and it can also take time to refer someone for a job. Your connections will appreciate receiving a thank-you email or message.

I appreciate your taking the time to write a reference for me.

I really appreciate the reference you gave to [company name] on my behalf.

Thank you for taking the time to provide me with a reference.

Thank you very much for recommending me for the position.

Thank you for referring me for the job at [company name].

Thank you so very much for referring me for the [job title] position at [company name].

Thank you so much for putting me in touch with [individual name] at [company name].

Thank you so much; I really appreciate it!

Review Examples: Thank-You Letters and Emails for a Reference

Workplace Thank-You Phrases

Bosses and employees love to be thanked, especially when they do something extra.

I really appreciate the effort you have contributed to your team's project.

I sincerely appreciate your flexibility and willingness to help.

I wanted to express my personal gratitude for the effort and extra time you have contributed.

Thank you for your confidence and support.

Thank you for your help. I'm thrilled to have you on our team.

Thank you for always going above and beyond.

Thank you for showing what it means to be part of a team.

Thank you so much for meeting with me yesterday regarding the project I'm working on.

How you end your message or note is important, too. A professional closing such as "Sincerely," "Best regards," or "With appreciation" will add a nice finishing touch to your communication.

Review Examples: Employee (and Boss) Thank-You Letters and Emails

The Benefits of Sending a Thank-You Note

When you're job searching, you'll have many different opportunities to say thank you to those who help you and to prospective employers.

When you write a thank-you note after an interview, the gesture shows appreciation for the employer's interest, time, and attention, reiterates your enthusiasm and interest in the job opening, and reminds the employer about your qualifications and experience.

You can also use a thank-you note to clarify or clean up a less-than-ideal response you provided during the interview.

Usually, an interviewer will explain the next steps in the process and let you know when you can expect to hear back from the company. If they did not discuss this or you have yet to hear from them, use your thank-you letter as an occasion to follow up.

Doing so in a thank-you note can express your gratitude and show your unwavering interest in the position while simultaneously checking on the process.

Review Thank-You Message Examples

Thank-you notes can be handwritten, typed, or emailed, depending on preference and circumstance. Thanking someone for acting as a reference for you or for letting you shadow them at their job doesn't require the swift delivery that an interview thank-you would (where the hiring process is going to move along quickly, requiring you to send your thanks immediately after your interview).

Timing is almost as important as what you say. An email will make an immediate impression. That's key if you're in contention for a job, especially at a medium-sized to large company.

A handwritten note will give the reader a tangible reminder of your appreciation. A small business or a colleague may look kindly on a handwritten note, while a corporate contact will probably expect, and prefer, an emailed note.

Review these thank-you note samples for a variety of situations, and then choose an appropriate phrase to include in your personalized thank-you note.

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Use These Phrases to Write a Perfect Thank-You Note

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Writing a thank-you note or email message is a lovely gesture to express your appreciation, as well as your gratitude for the support someone has provided you. There are many opportunities to send them, too. A thank-you note could make the difference between getting the job, the client, or the contract and being passed over in the business world.

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11 Best Gratitude Apps To Increase Your Wellbeing

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Today is a great day to develop gratitude. Take a moment to reflect on what you have, and try these gratitude apps to get you in the habit.

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Have you heard? Gratitude is good for you - literally. It's good for your heart and your relationships. It's a balm against anxiety and depression, and even changes your brain for the better.

That said, feeling grateful isn't always easy, especially when life throws you a curveball - and especially when you are in the throes of young adulthood. But seeing stories of hardship through the lens of gratitude can help transform your outlook on life and can make you a more positive person overall, says science. So, let's get reading.

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YA Stories to Inspire Teens to Be Grateful | Brightly

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Have you heard? Gratitude is good for you - literally. It's good for your heart and your relationships. It's a balm against anxiety and depression, and even changes your brain for the better. That said, feeling grateful isn't always easy, especially when life throws you a curveball - and especially when you are in the throes of young adulthood.

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Putting our best book forward

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View high quality images that let you zoom in to take a closer look.

Enjoy features only possible in digital - start reading right away, carry your library with you, adjust the font, create shareable notes and highlights, and more.

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Wake Up Grateful: The Transformative Practice of Taking Nothing for Granted

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Wake Up Grateful: The Transformative Practice of Taking Nothing for Granted [Nelson, Kristi, A Network for Grateful Living, Steindl-Rast, Brother David] on Amazon.com. *FREE* shipping on qualifying offers. Wake Up Grateful: The Transformative Practice of Taking Nothing for Granted

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Keep a daily record of life's little blessings with this keepsake gratitude journal filled with a year's worth of insightful prompts, inspiring quotes, and ample room for reflecting on all the things that make life great.

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Gratitude: A Journal: (Thankfulness Journal, Journal for Women)

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Amazon.com: Gratitude: A Journal: (Thankfulness Journal, Journal for Women): 8601411000683: Price, Catherine: Books

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Gratitude | A tool to help you improve your long-term well-being.

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Gratitude | A tool to help you improve your long-term well-being.

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Write journal entries for your gratitude journal, construct self-affirmations, receive daily quotes, and build a vision board that consists of images and goals.

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My kids are shy around adults and often get too nervous to remember their manners until I remind them. They'll murmur a quiet "thank you" and dash away. Insisting that my kids express gratitude for someone's kindness is not a torture tactic I've thought up to make their lives more awkward (contrary to what they might think). Rather, gratitude helps us feel happier and get the most out of life. When my kids are feeling down, forget their manners, or need a reminder about all the good things they have, I read these books about gratitude with them.

by Suzy Capozzi, illustrated by Eren Unten

In this cheerful story for early readers, a boy spends Thanksgiving Day thinking positively about the joy his life holds, even when things don't go perfectly.
(Ages 4 - 6)

Editor's note: This article was originally published in 2016 and updated in 2020.

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17 Books That Show Kids What It Means To Be Thankful | Brightly

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When kids are feeling down, or need a reminder about all the good things they have, these books about gratitude are here to help.

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Gratitude has been a hot topic in the world of positive psychology research for many years.

In fact, if you type "gratitude" into Google Scholar, you'll get about 1.32 million results!

Gratitude is a popular area of research not only because it is an inherently "positive" topic, but also because of the amazing potential benefits of gratitude.

Before you continue, we thought you might like to download our three Gratitude Exercises for free. These detailed, science-based exercises will help you or your clients connect to more positive emotions and enjoy the benefits of gratitude

A regular practice of gratitude, or "attitude of gratitude" as some call it, can enhance your life in a multitude of ways, including:

Enhanced well-being and satisfaction with life

Higher quality relationships with loved ones

Better physical health

Reduction in symptoms of depression

This is just a sample of the many positive outcomes of a regular gratitude practice. To learn more, check out our piece on the potential benefits of gratitude.

If our recent fixation on gratitude has piqued your interest in the subject and left you wanting more, you're in luck! There are several books on gratitude that range in tone from academic to intimate. Some of these books are fantastic resources for learning about the latest in gratitude research, while others provide a window into a personal journey to gratitude.

Whatever the basis of your interest in gratitude, you should find at least one or two of these books useful, informative, and engaging.

Before you continue, we thought you might like to download our three Gratitude Exercises for free. These detailed, science-based exercises will help you or your clients connect to more positive emotions and enjoy the benefits of gratitude.

5 Best Books on Gratitude

It's hard to narrow down such a long list of books, but we did our best!

This list includes our top 5 favorite books on gratitude, in no particular order.

1. Words of Gratitude for Mind, Body, and Soul by Robert Emmons and Joanna Hill

You will see Robert Emmons' name several times on this list, and that's no mistake. Dr. Emmons is a veritable force of nature in gratitude research, with a multitude of books and articles published on the subject.

Words of Gratitude is written in the sweet spot of tones, comfortably in between academic and intimate. While the authors outline some of the major gratitude research, it is described with minimal jargon in clean and simple prose. If you're looking for a book that will work double duty, teaching you a few new things while also inspiring you to a gratitude-filled life, this is the book for you!

You can find it for purchase on Amazon here.

2. The Psychology of Gratitude by Robert Emmons and Michael McCullough

Another favorite from Robert Emmons and fellow researcher extraordinaire Micheal McCullough, this book is perfect for students, professionals, or anyone interested in a more solid foundation in the theory, philosophy, and evidence surrounding gratitude as a psychological construct.

The Psychology of Gratitude draws from multiple perspectives and borrows from multiple fields to put together a comprehensive backstory for this hot research topic. You will learn about the theories behind gratitude, including from an evolutionary perspective, from a moral viewpoint, and even with a focus on physiology.

This book can be described as a "must-have" for any current or future student of positive psychology, although readers with less of a background in positive psychology may want to start with the first book on our list. You can find The Psychology of Gratitude here to read reviews or browse the purchase options.

3. Thanks! How the New Science of Gratitude Can Make You Happier by Robert Emmons

Emmons' final entry on our list is Thanks! How the New Science of Gratitude Can Make You Happier. This is another book that aims to teach and inspire, and judging by the positive reviews, it has succeeded.

The author weaves in a little bit of gratitude research, some perspective from literature, psychology, religion, and anthropology, and finishes it all with a call to action on cultivating gratitude. This is a fantastic read for anyone who is looking to learn more about why gratitude can be such a life-changing addition, and how they can apply gratitude to their own life.

Thanks! is available for purchase from Amazon here.

4. A Simple Act of Gratitude: How Learning to Say Thank You Changed My Life by John Kralik

In this personal and touching memoir, John Kralik describes how he went from an all-time low to a happy and flourishing life through the simple act of writing thank-you notes. During a particularly difficult time in his life, Kralik had an epiphany:

perhaps he would find life more manageable if he focused on what he did have rather than what he didn't have.

He began his gratitude journey by setting a goal for himself: over the next year, he would write 365 thank-you notes, one per day. As he produced each handwritten note, he noticed profound changes occurring in his life. In A Simple Act of Gratitude, Kralik outlines a roadmap for anyone struggling to make similar changes in their life.

As the Amazon description says, "To read A Simple Act of Gratitude is to be changed." To check out this book, click here.

5. The Gratitude Diaries: How a Year Looking on the Bright Side Can Transform Your Life by Janice Kaplan

This New York Times bestselling book details one woman's efforts to keep her New Year's resolution of being more grateful and optimistic. Janice Kaplan, a journalist and the former Editor-in-Chief of Parade magazine, weaves academic research and evidence-based findings in with her own personal journey to present readers with an excellent reason to give gratitude a shot.

This book is an excellent choice for more casual readers interested in gratitude, as the tone is informal and accessible, but it also presents a message that everyone can benefit from receiving. If you'd like to join Kaplan on her gratitude journey, you can find the book on Amazon here.

Gratitude by Oliver Sacks - A Short Summary

No list of books on gratitude would be complete without including Oliver Sacks.

Oliver Sacks was an extraordinary man, for many reasons. Not only was he a prolific author and respected neurologist, he was also a thoughtful and generous person who exuded a bright-eyed wonder and gratitude for life.

He made his mark with books like Awakenings (1983), The Man Who Mistook His Wife for a Hat (1985), and Musicophilia (2007), but it may be his final essays, crafted with both a scientific pragmatism and an enthusiastic zest for life, that many of his fans and well-wishers will remember for years to come.

Sacks announced that he had been diagnosed with terminal cancer in January 2015 with a stirring and emotional essay in The New York Times. Towards the end, Sacks shares his current state with the following words:

I cannot pretend I am without fear. But my predominant feeling is one of gratitude.

This sentiment is a fitting one for Dr. Sacks and captures the essence of his final book. Gratitude is an ode to life, to love, to mortality, and to the unique pleasures and challenges that accompany being human.

The book is composed of four essays that were originally published in The New York Times, including the essay announcing his illness, complemented by words from his partner and a longtime collaborator as well as photographs from the last few years of his life.

Gratitude is a thought-provoking and heart-wrenching look at life, death, and everything in between, with a message encouraging the reader to be grateful for every second of it. You can find the book on Amazon here.

Oliver Sacks was not a big name in gratitude research. He did not publish dozens of articles on gratitude or conduct random controlled experiments on gratitude. He didn't make startling new discoveries or think up new academic theories about gratitude.

Sacks' contribution to our understanding of gratitude was a result of how he lived his life: grateful for each moment. You can see it in his books, his essays, and in the photographs he left behind.

You can read about it in the book his partner published after his death, Insomniac City: New York, Oliver, and Me.

You can hear it when reading his words aloud to yourself, words written with care and compassion for each patient-turned-subject.

Sacks did not just think about or write about gratitude, he lived it. He imbued his work with gratitude, and that gratitude shines through.

I heartily recommend any of Oliver Sacks' books or essays. His writing is accessible, clear, and pleasantly free of jargon, considering his career in neuroscience.

This article from The Atlantic provides an excellent reading list for those curious about his work.

10 Other Suggested Readings on Gratitude

If each of these books is already on your bookshelf or if you're looking for an even more comprehensive reading list on gratitude, you might want to give these books and articles a try:

1. The Little Book of Gratitude

By Robert Emmons

This book discusses the benefits of gratitude and provides easy ways to enhance and promote gratitude every day by doing simple techniques. It also includes an 8-week gratitude plan.

Available from Amazon.

2. Choosing Gratitude: Your Journey to Joy

By Nancy Leigh DeMoss

This book comes from a religious viewpoint. It is taken from the popular 'Revive our Hearts' radio series, and challenges readers to live a life of intention and thankfulness for God and the blessings of others to discover true joy.

Available from Amazon.

3. 365 Thank Yous: The Year a Simple Act of Daily Gratitude Changed My Life

By John Kralik

This follows the journey of the author who, inspired by a simple yet beautiful thank you note he received, set himself the goal of writing 365 thank-you notes in a year.

Available from Amazon.

4. The Gratitude Diaries

By Janice Kaplan

Taking advice from a range of professionals, Kaplan shared both personal experiences and extensive research to explore how gratitude can transform every aspect of life. In this warm, funny book, Kaplan shares with her readers the value of appreciating what you have.

Available from Amazon.

5. Everyday Gratitude: Inspiration for Living Life as a Gift

This is a beautiful collection of quotes and reflections that set out to help readers discover gratefulness as the key to happiness. It makes a perfect gift.

Available from Amazon.

6. The Psychology of Gratitude

Editors: Michael McCullough, Robert A. Emmons

This text combines the work of prominent scientists from a range of disciplines to look closely at gratitude. It covers historical, philosophical and theoretical foundations of gratitude, then presents current research from a wide variety of sources.

Available from Amazon.

7. Words of Gratitude Mind Body and Soul

By Joanna Hill and Robert A. Emmons

Words of Gratitude looks at a study showing that gratitude resulted in more positive emotional states and led people to be more helpful to others. In the introduction, Brother David Steindl-Rast writes, " Love wholeheartedly, be surprised, give thanks and praise - then you will discover the fullness of your life."

8. Attitudes of Gratitude: How to Give and Receive Joy Every Day of Your Life

By M. J. Ryan

This is a collection of thought-provoking essays, teaching readers how to discover and distill a sense of gratitude in every aspect of our lives. It includes practical suggestions to enable readers to unlock the fullness of life.

Available from Amazon.

9. Living in Gratitude: A Journey That Will Change Your Life

By Angeles Arrien

Angeles Arrien asks readers to think about making gratitude their focal point for a whole year. Bringing together teachings from social science, she presents a 12-month 'gratitude plan'.

Available from Amazon.

10. Thanks! How the New Science of Gratitude Can Make You Happier

By Robert A. Emmons

Emmons provides an in-depth study of the wide range of benefits that can be achieved by a person systematically cultivating gratitude.

Even More Recommendations
Enjoy your reading, and let us know if there are any other books on gratitude you recommend!
We hope you enjoyed reading this article. Don't forget to download our three Gratitude Exercises for free.

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5+ Best Books on Gratitude + Oliver Sacks' Gratitude Book

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Gratitude has been a hot topic in the world of positive psychology research for many years. In fact, if you type "gratitude" into Google Scholar, you'll get about 1.32 million results! Gratitude is a popular area of research not only because it is an inherently "positive" topic, but also because of the amazing potential benefits of gratitude.

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Kid President’s 25 Reasons To Be Thankful!

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An Experiment in Gratitude | The Science of Happiness

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The Art of Practicing Gratitude and Life's Simplest Pleasures

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Listen to an incredibly inspiring talk by the award-winning author and philanthropist, Travis Roy, discuss the importance of focusing on the small pleasures in life. After, a life-changing hockey accident, Travis had to change the way he interacted with the world around him.

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American society doesn't encourage gratitude. For proof, consider that mere hours after a feast celebrating thankfulness we are encouraged to go on a shopping spree rather than keep the feeling of gratitude going through the coming season. And with toy ads and lists, teaching kids gratitude can certainly get muddled when they start to believe the world owes them. If that's the case, what does a child need to feel grateful for?

Gratitude is a powerful antidote to the selfish messaging of American culture. It's powerful because it's viral and uplifting. Thankfulness is a prosocial emotion that can cement bonds in a community. But teaching a kid gratitude can feel like swimming against the stream. And the harsh truth about teaching those lessons is that, unless gratitude has a strong foundation in the parent, it likely won't flourish in a kid. Parents who give have thankful kids.

A 'Spoiled Child' Can Still Learn Gratitude

The concept of spoiling persists among adults who feel ingratitude and selfishness are a product of participation trophies and permissive parenting. The problem is that these adults also feel that parenting with austere attitudes towards affection, praise, and material goods will automatically build gratitude. That's simply not true.

The term "spoiled child" is essentially short-form for a kind of kid who engages in selfish, bratty, and entitled behavior. But the reason children act in a "spoiled" manner has nothing to do with how many toys or hugs they've received from their parents. In fact, children who receive unconditional love and support from parents are often better behaved. They are less stressed and less likely to lash out.

Kids who are ungrateful get that way when parents reinforce the societal norm of selfishness. Spoiled, ungrateful parents, essentially, raise spoiled, ungrateful kids. Luckily, parents also have the power to change that selfishness and ingratitude by changing themselves.

For Kids to Be Grateful, Parents Must Model Gratitude

Interestingly, some of the most privileged kids can turn out to be the most thankful, grateful, and gracious. And those attitudes are largely a product of how parents have shown them to live in the world.

It's important to note that telling a kid to be thankful doesn't actually do anything. Kids learn by example. Parents who live in a way that shows gratitude for what they have will foster gratitude in their child. A parent who doesn't walk through the world with a feeling of entitlement will likely raise a gracious kid. A parent who acknowledges the generosity of others will raise kids who are thankful.

Is that a tough pill for many parents to swallow? Yep.

Parents Should Show Gratitude to Their Children

Some parents feel that just because kids are kids, they don't deserve thanks. That's because many parents have an idea that children should simply do as parents say without question. But demanding unflinching obedience is not how you raise a grateful child, it's how you raise a kid that will defer to anyone who they perceive to have the most power.

Saying thank you to a child can be really powerful. For one, if it's said with sincerity and excitement, a child understands they've done something good, which reinforces their behavior. A "thanks" also helps kids build a foundation of empathy by learning to recognize gratitude in others. Finally, thank you implies they had a choice, and kids love choice.

Saying thank you may feel weird to some parents, but it's important. It might help to consider that a child doesn't have to put in the effort to do as a parent asks. And in fact, they often don't. So saying thank you for the effort a child put in, against their selfish instincts, is totally appropriate.

Children Learn Gratitude in Charitable Families

One of the ways children develop a sense of gratitude is by fostering it in others. Children who grow up in a family that practices charity and spends time helping in their community will begin to recognize what gratitude looks like.

This is a simple calculation. Learning is experiential. It's not that children learn gratitude by giving things away, it's that they begin to recognize gratitude in the faces, attitudes, words, and behavior of others. And, in seeing gratitude, they are able to build emotional intelligence and empathy and better show gratitude themselves.

Cultural Traditions Teach Children Gratitude

During holidays, when gratitude and thankfulness are expected, there's little to be gained by telling a child to be grateful without context. It's much easier, however, when there are cultural and religious traditions that pin gratitude to a larger message.

Children often view holidays as times of receiving. After all, that's largely the message they hear from popular culture. But when parents are able to give a child the "real" meaning of a holiday - celebrating togetherness, peace, charity, forgiveness - there is far less emphasis on receiving. If a kid understands the important part of Thanksgiving is to be with family, they will likely be less likely to look for gifts when grandma rolls in, knowing the best gift is grandma being there at all.

Gratitude Is Great, but Kids Should Be Allowed to Feel Disappointed

It's important for adults to remember that kids are kids. They do not have the full intellectual capacities that adults do. The part of their brain that helps them regulate emotion, in particular, isn't well developed. So, they'll get sad when they want a gift that doesn't arrive.

There's nothing wrong with disappointment. It's natural. Kids should be able to express disappointment and have that disappointment acknowledged. A disappointed kid isn't an ungrateful kid. They're a human kid.

There's Nothing Wrong With Kids Faking Thankfulness

It might take a while before kids develop a strong sense of gratitude. In fact, there are many many adults in the world who still haven't grasped the concept. But that doesn't mean they're off the hook for showing their thanks. They can fake it. In fact, in many instances, they need to.

Parents will be doing their kids a solid by coaching them how to show gratitude even if they don't feel it. They may open an awful gift from grandma, but they should still understand why and how they need to say thank you to grandma. And, as we know, when they see the happiness from grandma, the act of being thankful is being reinforced. So ultimately, faking the gratitude could easily turn into actual gratitude.

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American society doesn't encourage gratitude. For proof, consider that mere hours after a feast celebrating thankfulness we are encouraged to go on a shopping spree rather than keep the feeling of gratitude going through the coming season. And with toy ads and lists, teaching kids gratitude can certainly get muddled when they start to believe the world owes them.

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In a time when many middle school kids carry around $600 phones that they take for granted, teaching gratitude can feel like an uphill battle. But despite the challenges you might face in helping kids feel grateful in a world that seems to value overabundance, it can be worthwhile.

Research and Evidence

A 2019 study published in the Journal of Happiness Studies﻿﻿ found that gratitude is linked to happiness in children by age 5. This means that instilling gratitude in your kids at a young age could help them grow up to be happier people.

According to a 2008 study published in the Journal of School Psychology ﻿﻿ , grateful children (ages 11 to 13) tend to be happier, more optimistic, and have better social support. They also report more satisfaction with their schools, families, communities, friends, and themselves. Grateful kids also tend to give more social support to others as well.

According to a 2011 study published in Psychological Assessment ﻿﻿ , grateful teens (ages 14 to 19) are more satisfied with their lives, use their strengths to improve their communities, are more engaged in their schoolwork and hobbies, and have better grades. They've also been shown to be less envious, depressed, and materialistic than their less grateful counterparts.

It's true that much of the gratitude research focuses on adults, but the benefits of gratitude are numerous for everyone. A 2010 study published in Clinical Psychology Review ﻿﻿ linked gratitude to everything from improved psychological well-being to better physical health. Grateful people tend to sleep better and even live longer.

A 2018 study published in the Journal of Positive Psychology ﻿﻿ found that grateful adults are happier and more hopeful. Gratitude was a better predictor of hope and happiness than other constructs, like forgiveness, patience, and even self-control.

Additionally, the study found that people who were grateful for things that happened to them in the past, felt happier in the present and more hopeful about their future. Perhaps giving your kids a childhood they feel grateful about now will help them reflect more on reasons to be grateful as an adult.

So clearly there are a lot of good reasons to help kids experience and express gratitude. Here are a few strategies that can help your kids feel more grateful.

Teach Your Child to Say Thank You

Encourage your child to say "Thank you" on a regular basis. Offer gentle reminders like, "Your brother let you go first. What should you say to him?" or "What do you say to Grandma for giving you a cookie?"

So even if it doesn't seem like genuine appreciation when your child needs a reminder, encouraging them to verbally express appreciation can be an important learning tool for genuine gratitude down the line.

You can also encourage your kids to write "thank you" notes to people who give them gifts or show them kindness. Your child might color a picture for a grandparent who purchased a birthday gift for them. Or you might encourage your teen to write a "thank you" letter to a special coach who has made an impact on their lives.

Make sure to point out times when your child shows gratitude without a prompt from you. Praise prosocial behavior by saying things like, "I really like the way you thanked your friend for sharing with you today," or "Nice job remembering to say 'thank you' to your teacher when she reminded you to get your backpack." Positive attention will reinforce the importance of showing gratitude.

Ask Gratitude Questions

Once your child remembers to say "thank you" on a regular basis, it can be time to dig a little deeper to ensure that they aren't just going through the socially-prescribed motions of saying "Thank you." Start having conversations about what it means to be thankful, and take their understanding of gratitude to a whole new level by incorporating more gratitude components.

The Raising Grateful Children Project at UNC Chapel Hill has revealed that gratitude has four parts:

Noticing - Recognizing the things you have to be grateful for.

Thinking - Thinking about why you've been given those things.

Feeling - The emotions you experience as a result of the things you've been given.

Doing - The way you express appreciation.

Researchers found that most parents stayed focused on what children do to show gratitude. While 85% of parents said they prompted their kids to say "thank you," only 39% encouraged children to show gratitude in a way that went beyond good manners. In addition, only a third of parents asked their kids how a gift made them feel, and only 22% asked why they thought someone had given them a gift.

Researchers from UNC encourage parents to ask kids questions to help foster a deeper sense of gratitude. Here are some questions that can help kids experience all four gratitude components:

Notice - What do you have in your life to be grateful for? Are there things to be grateful for beyond the actual gifts someone has given you? Are you grateful for any people in your life?

Think - What do you think about this present? Do you think you should give something to the person who gave it to you? Do you think you earned the gift? Do you think the person gave you a gift because they thought they had to or because they wanted to?

Feel - Does it make you feel happy to get this gift? What does it feel like inside? What about this gift makes you feel happy?

Do - Is there a way to show how you feel about this gift? Does the feeling you have about this gift make you want to share this feeling by giving to someone else?

Perform Acts of Kindness

There are many things your child can do to show appreciation for other people. This might involve returning a favor, like loaning a toy to a friend who is kind.

Or it could involve an act of service like doing yard work for a relative who attends their basketball games.

Make it clear that there are many ways to show people that you're grateful for all they do.

You might even decide to take on a family project, like writing thank you letters to the first responders in your community after a natural disaster. Make it clear that you don't need to reserve gratitude for those individuals that you know personally-there are many people in the community whom you might feel grateful for as well.

Model Gratitude

A 2016 study published in Applied Developmental Science ﻿﻿ found that grateful parents tend to raise grateful children.

There's a good chance this is because kids learn to be grateful by hearing and seeing their parents experience gratitude.

Here are several ways you can model gratitude for your children:

Say "Thank you." Whether you thank the clerk at the store or you thank your child for clearing the table, make sure you're thanking people often.

Talk about gratitude. Make it a point to share what you're grateful for. Even when you have a rough day or something bad happens, point out that there's still a lot to feel grateful for. Instead of complaining about the rain, talk about being grateful that the plants are being watered so you'll have food to eat.

Express gratitude. When your child sees you writing "thank you" notes or sending a token of appreciation to someone, you'll teach them to do the same.

Create a Family Gratitude Project

A family project can be a good way to get everyone involved in expressing gratitude.

For example, you could create a family bulletin board where everyone can add notes about what they're thankful for. Whether you use sticky notes, a whiteboard where everyone writes with a marker, or colorful pages that can be tacked up, either way it's a great family project.

It can be a great conversation piece as well. You might talk about certain things someone feels grateful for or you might talk about how fast the board fills up because you have so many good things going on in life.

You could also create a gratitude jar that everyone contributes to.Keep a jar in an easily accessible place, like the kitchen, and keep some slips of paper handy. Encourage everyone to write down something they're grateful for (maybe once a day) and put it in the jar.

Then, you can read over the slips of paper together as a family-maybe once a week or once a month.

It can be a great way to honor all the good things happening in everyone's lives.

No matter what type of family project you start, make it something that gets everyone thinking and talking more about gratitude. Listening to the things everyone else is grateful for can encourage even more gratitude in the family.

Establish a Gratitude Ritual

Make it a habit to regularly express gratitude in your family. Here are some examples of rituals you might establish:

Everyone takes turns during dinner sharing one thing they're grateful for from their day.

At bedtime, you ask each child to say three things they feel grateful for.

During the car ride to school, everyone thanks someone else in the car for something.

Each Sunday night at dinner, everyone discusses how they'll express gratitude and who they'll express it to over the course of the week.

Every Saturday morning, everyone writes a note of appreciation to someone for a specific reason.

Although it might seem like gratitude should be spontaneous rather than rehearsed, making gratitude a habit can ensure that kids practice it on a regular basis, and it can become like second-nature.

Look for the Silver Lining

Help your kids see that something good can come from difficult circumstances. If a soccer game gets rescheduled due to rain, talk about the bright side of the situation. Say something like, "Well at least we don't have to be outside in the cold. We can play board games together instead and that will be fun."

You might also point out how to be grateful for what you had, even when it's no longer here. For example, you might say, "It's really sad our fish died but I'm grateful we got to have him for six months." Of course you don't want to sound uncaring and callous but you can make it clear that you can be both grateful and sad at the same time while honoring a loss.

Ask questions that help your child discover the potential silver lining in a tough situation. Ask, "What's something good that could come from something hard like this?"

In a really tough situation, asking that question too soon might seem insensitive (like 10 minutes after failing a test). So you might give it some time before encouraging your child to look on the bright side. But helping your child do this often, you'll teach them to begin doing it on their own and they'll start to see that they have a lot to be grateful for, even on their worst days.

A Word From Verywell

Make gratitude a priority in your home. Not only will your child benefit, but the adults will likely get a much-needed boost in happiness and well-being also. Experiment with different strategies to help determine which gratitude practices help everyone best experience and express their grateful feelings.

Of course, there will be times when your kids seem to be ungrateful. This doesn't mean you've failed in the gratitude department, however. It's normal for kids to experience entitlement at times.

So turn these times into teachable moments. Work on new gratitude strategies and keep modeling how to be thankful, and you'll likely see these moments of entitlement fade away.

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How to Teach to Experience and Express True Gratitude

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In a time when many middle school kids carry around $600 phones that they take for granted, teaching gratitude can feel like an uphill battle. But despite the challenges you might face in helping kids feel grateful in a world that seems to value overabundance, it can be worthwhile.

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13 Simple Ways To Express Gratitude Daily

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Bringing a little gratitude into our lives can make us remember that we have so much to be thankful for. Here’s how to express gratitude daily.

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There are plenty of reasons to practice gratitude, including benefits to your overall mental health and well-being.

Practicing gratitude can mean different things to different people. From daily journaling to evening prayers, gratitude practice can take many forms.

Read on to find out the benefits of practicing gratitude every day and how to get started.

Gratitude is simply defined as the state of being grateful. It involves expressing thanks or appreciation for something, from a gift to life itself.

Gratitude involves recognition of the positive things in your life and how they affect you. This can range from acknowledging a beautiful flower you pass on the sidewalk to the feeling of thanks that comes from recovering from a serious illness.

You can practice gratitude in lots of different ways, like:

gratitude exercises, such as journaling

paying attention to the little things in life, like the birds in the trees

telling someone you're grateful for them or for something they did, even if it was a long time ago

doing something kind for someone in your life to express your gratitude

meditating on the positive aspects of your life

giving thanks through prayer

If you're looking to start practicing gratitude regularly, there are plenty of useful exercises to help you integrate it into your daily life.

Gratitude journaling

Gratitude journaling is a technique that involves keeping a diary of things you're grateful for every day. This is one of the most popular ways to practice gratitude.

Some good starting points are to recount a favorite moment from the day, describe a special person in your life, or list five things you're grateful for that day.

It doesn't even have to be a physical journal. It can be as simple as a note in your phone. This makes it easier to quickly record something you feel grateful for in the moment.

Gratitude mapping

Gratitude mapping is perfect for visual learners. It involves creating a visual mood board of everything you're grateful for. You then place this board somewhere in your home to remind yourself to be grateful every day.

Gratitude jars

Gratitude jars are a simple idea that's easy to put into practice.

Whenever something good happens or you feel thankful for something, write it down on a piece of paper and put it in a jar. Next time you're feeling down, give the jar a shake and pick out one slip of paper.

This technique will remind you of something good in your life that you can appreciate. It can help you recall simple pleasures that you might have otherwise forgotten.

Morning meditation

A morning meditation practice can also involve gratitude.

You can choose to meditate on things you're grateful for, or you may find it easier to meditate on how you've gotten to where you are now.

To do this, remember the past, both good and bad. Reflect on how far you've come since then. This puts the present into context and allows you to clearly see it, helping you feel grateful for what brought you to this point.

The morning is often the best time to practice gratitude meditation, as it sets you up for the day with an optimistic outlook. It can also be beneficial to use your practice as a way to wind down before bed.

Prayer

Prayer is another way to practice gratitude. Whatever you believe in, prayer can be a helpful tool for generating feelings of gratitude. It's also been linked to positive health outcomes.

Expressing gratitude to a higher power or simply to the universe can be a profound way to evoke a sense of awe and appreciation. As you pray, you can express gratitude for the world you live in, the air you breathe, and the body that carries you from point A to point B.

Prayer is a chance to marvel at life and the miracle of existence. It doesn't have to involve a particular belief or tradition, but can simply be a way of giving thanks for being alive.

Volunteering

Volunteering is a practical way to practice gratitude. Helping those in need can inspire you tp reflect on your own circumstances and bring on a sense of compassion for humanity as a whole.

It's also been shown to improve health and offer several other benefits.

There are many benefits of practicing gratitude, both mental and physical. Regular practice has been shown to have measurable positive effects on health.

Boosts the immune system

Gratitude has been shown to help contribute to an overall sense of well-being.

Stress lowers the immune response to potential bodily threats, whereas increased mental well-being can help your body fight off illness, according to a 2004 research review.

Practicing gratitude also has the ability to improve other aspects of physical health, with one early-stage suggesting it can reduce the risks associated with heart failure.

Improves mental health

Gratitude is one of many factors that contributes to positive mental health outcomes.

One 2020 study showed that regularly practicing gratitude can help ease symptoms of anxiety and depression. An older study from 2003 noted that gratitude was linked to improved mood.

Practicing gratitude fosters positive feelings and can contribute to a sense of well-being when done regularly.

Improved relationships

Gratitude not only improves your physical and mental well-being; it may also improve your relationships.

Gratitude plays a key role in forming relationships, as well as in strengthening existing ones.

When it comes to romantic relationships, gratitude can help partners feel more satisfied with each other. One 2010 study showed that partners who demonstrated gratitude toward one another reported increased relationship satisfaction and improved happiness the following day.

Increased optimism

Being an optimistic person can have plenty of health benefits, including healthy aging, according to a . If you're not naturally optimistic, gratitude practice can help you cultivate an optimistic outlook, as suggested by a 2018 study.

In an older 2003 study, it took just 10 weeks of regular gratitude practice for participants to feel more optimistic and positive about their present lives and the future.

Practicing gratitude can be a beneficial daily habit both for physical and mental health. It also offers potential benefits for relationships.

To get started with a gratitude practice, you can try meditation, journaling, or simply paying attention to the little things in life that bring you joy. If practiced regularly, gratitude will likely provide positive long-term effects to your mental health and well-being.
Bethany Fulton is a freelance writer and editor based in Manchester, United Kingdom.

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The Benefits of Gratitude and How to Get Started

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There are plenty of reasons to practice gratitude, including benefits to your overall mental health and well-being. Practicing gratitude can mean different things to different people. From daily journaling to evening prayers, gratitude practice can take many forms. Read on to find out the benefits of practicing gratitude every day and how to get started.

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What Is Gratitude?

Gratitude is a positive emotion that involves being thankful and appreciative and is associated with several mental and physical health benefits. When you experience gratitude, you feel grateful for something or someone in your life and respond with feelings of kindness, warmth, and other forms of generosity.

The word gratitude can have a number of different meanings depending on how others use it and in what context.

"In general terms, gratitude stems from the recognition that something good happened to you, accompanied by an appraisal that someone, whether another individual or an impersonal source, such as nature or a divine entity, was responsible for it," explain researchers Lúzie Fofonka Cunha, Lucia Campos Pellanda, and Caroline Tozzi Reppold in a 2019 article published in the journal Frontiers in Psychology.

History of Gratitude

The subject is something that has interested religious scholars and philosophers since ancient times. Research on gratitude didn't take off until the 1950s, as psychologists and sociologists began to examine the impact that gratitude could have on individuals and groups. Since then, interest in the topic has grown considerably as the potential health benefits became increasingly apparent.

Signs of Gratitude

So what does gratitude look like? How do you know if you are experiencing a sense of gratitude? Expressing your appreciation and thanks for what you have can happen in a number of different ways. For example, it might entail:

Spending a few moments thinking about the things in your life that you are grateful for

Stopping to observe and acknowledge the beauty of wonder of something you encounter in your daily life

Being thankful for your health

Thanking someone for the positive influence they have in your life

Doing something kind for another person to show that you are grateful

Paying attention to the small things in your life that bring you joy and peace

Meditation or prayer focused on giving thanks

Gratitude is often a spontaneous emotion that you feel in the moment. Some people are naturally prone to experiencing it more often than others, but experts suggest that it is also something that you can cultivate and learn to practice more often.

Measuring Gratitude

You can evaluate your tendency to experience gratitude by asking yourself the following questions.

Do you feel like you have a lot to be thankful for in your life?

If you made a list of all the things you are grateful for, would that list be very long?

When you look at the world, can you find many things to be grateful for?

Do you feel like your appreciation for life and other people has grown stronger as you get older?

Do you frequently experience moments where you appreciate someone or something?

Do you appreciate a wide variety of people in your life?

If you answered yes to most of these questions, you probably have a strong sense of gratitude. If you answered no to many or all, you could take steps to bring more gratitude into your life.

Types of Gratitude

At times, we can categorize gratitude in three different ways:

As an affective trait, meaning that it is related to a person's general disposition. Some people naturally experience gratitude more frequently than others. However, research has not demonstrated a clear connection to any of the Big Five personality traits such as conscientiousness, agreeableness, and extroversion.

As a mood, which means it may fluctuate over time. People might experience periods where they feel more grateful in general, and at other times they may experience this less often.

As an emotion, which is a briefer feeling that people experience in the moment. People might have a particular experience that inspires feelings of gratitude.

How to Practice Gratitude

Developing a sense of gratitude isn't complex or challenging. It doesn't require any special tools or training. And the more you practice it, the better you will become and put yourself into a grateful state of mind. Here's how to do this:

Observe the moment: Take a second to focus on your experience and how you are feeling. Take stock of your senses and think about what is helping you cope. Are there people who have done something for you, or are there particular things helping you manage your stress, feel good about your life, or accomplish what you need to do? You may also find the practice of mindfulness, which focuses on becoming more aware of the present moment, a helpful tool.

Write it down: You might find it helpful to start a gratitude journal where you jot down a few things you are thankful for each day. Being able to look back on these observations can help when you are struggling to feel grateful.

Savor the moment: Give yourself time to really enjoy the moment. Focus on the experience and allow yourself to absorb those good feelings.

Create gratitude rituals: Pausing for a moment to appreciate something and giving thanks for it can help you feel a greater sense of gratitude. A meditation, prayer, or mantra are examples of rituals that can inspire a greater sense of gratitude.

Give thanks: Gratitude is all about recognizing and appreciating those people, things, moments, skills, or gifts that bring joy, peace, or comfort into our lives. Show your appreciation. You might thank a person to show you are thankful for them, or you might spend a moment simply mentally appreciating what you have.

Expressing your appreciation for others is an important component that can affect your interpersonal relationships, particularly those with your partner. People who are high in gratitude experience sharp declines in marital satisfaction when their partner does not express gratitude in return.

Showing your gratitude for those around you can help improve the quality and satisfaction of your relationships.

Impact of Gratitude

The practice of gratitude can have a significant positive impact on both physical and psychological health. Some of the benefits of gratitude that researchers have uncovered include:

Better sleep

Better immunity

Higher self-esteem

Decreased stress

Lower blood pressure

Less anxiety and depression

Stronger relationships

Higher levels of optimism

Research also suggests that people who tend to be more grateful are also more likely to engage in other health-promoting behaviors, including exercising, following their doctor's recommendations, and sticking to a healthier lifestyle.

According to psychologist Robert Emmons, gratitude can have a transformative effect on people's lives for several reasons. Because it helps people focus on the present, it plays a role in magnifying positive emotions. He also suggests that it can help improve people's self-worth. When you acknowledge that there are people in the world who care about you and are looking out for your interests, it can help you recognize your value.

Robert Emmons, professor at UC Davis

Gratitude blocks toxic emotions, such as envy, resentment, regret, and depression, which can destroy our happiness.

- Robert Emmons, professor at UC Davis

Tips for Developing Gratitude

Many different exercises and interventions have been shown to help people cultivate a stronger sense of gratitude in their day-to-day life. To develop your gratitude, you might want to:

Keep a gratitude journal: Spend a few minutes each day writing about something you are grateful for. This doesn't need to be a long or complex process. Simply listing two or three items each day and focusing on experiencing gratitude for them can help. In one study, healthcare workers who wrote down "three good things" each day experienced decreased emotional exhaustion and depression and improved their work-life balance and overall happiness.

Reframe experiences: Another way to increase gratitude is to compare current situations to negative experiences in the past. Doing this not only allows you to see how your strengths helped carry you through those events, but it also helps you focus on the things you can be grateful for in the here and now.

Focus on your senses: Emmons suggests taking moments to focus on what you see, hear, taste, touch, and feel. This can help you gain a greater appreciation of the world around you and what it means to be alive.

Potential Pitfalls of Gratitude

While gratitude is generally viewed as having a host of wide-ranging benefits, there are situations where it may have some downsides. For example, if you view it as a situation that creates a debt, it may make you feel a sense of obligation that could potentially contribute to feelings of stress.

The pressure to feel grateful, particularly around certain times of the year such as Thanksgiving and Christmas, can also contribute to feelings of stress.

And sometimes putting all your energy into feeling grateful can cause you to neglect things that actually do require some criticism. For example, if you are so focused on feeling grateful for your partner, you might overlook or accept certain behaviors that are harmful to your well-being.

A Word From Verywell

However, it is important to remember that these potential pitfalls are relatively minor compared to the overwhelming benefits of practicing gratitude. You shouldn't put too much pressure on yourself, but making an effort to cultivate a sense of gratitude is something worth adding to your daily life.

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Gratitude involves feeling thankful and appreciative for something in your life. It can have a variety of health benefits. Learn how to practice gratitude.