# data[].attributes.body
Food that is high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and nuts.

# data[].attributes.attachment_link.description
Data on Americans’ excessive consumption of added sugars. Intake varies by sex, age, and race.

# data[].attributes.attachment_link.readable_text
Plant-based or plant-forward eating patterns focus on foods primarily from plants. This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy. Rather, you are proportionately choosing more of your foods from plant sources.

Mediterranean and vegetarian diets

What is the evidence that plant-based eating patterns are healthy? Much nutrition research has examined plant-based eating patterns such as the Mediterranean diet and a vegetarian diet. The Mediterranean diet has a foundation of plant-based foods; it also includes fish, poultry, eggs, cheese, and yogurt a few times a week, with meats and sweets less often.

The Mediterranean diet has been shown in both large population studies and randomized clinical trials to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers (specifically colon, breast, and prostate cancer), depression, and in older adults, a decreased risk of frailty, along with better mental and physical function.

Vegetarian diets have also been shown to support health, including a lower risk of developing coronary heart disease, high blood pressure, diabetes, and increased longevity.

Plant-based diets offer all the necessary protein, fats, carbohydrates, vitamins, and minerals for optimal health, and are often higher in fiber and phytonutrients. However, some vegans may need to add a supplement (specifically vitamin B₁₂) to ensure they receive all the nutrients required.

Vegetarian diet variety

Vegetarian diets come in lots of shapes and sizes, and you should choose the version that works best for you.

Semi-vegetarian or flexitarian includes eggs, dairy foods, and occasionally meat, poultry, ﬁsh, and seafood.

Pescatarian includes eggs, dairy foods, ﬁsh, and seafood, but no meat or poultry.

Vegetarian (sometimes referred to as lacto-ovo vegetarian) includes eggs and dairy foods, but no meat, poultry, ﬁsh, or seafood.

Vegan includes no animal foods.

8 ways to get started with a plant-based diet

Here are some tips to help you get started on a plant-based diet.

1. Eat lots of vegetables. Fill half your plate with vegetables at lunch and dinner. Make sure you include plenty of colors in choosing your vegetables. Enjoy vegetables as a snack with hummus, salsa, or guacamole.

2. Change the way you think about meat. Have smaller amounts. Use it as a garnish instead of a centerpiece.

3. Choose good fats. Fats in olive oil, olives, nuts and nut butters, seeds, and avocados are particularly healthy choices.

4. Cook a vegetarian meal at least one night a week. Build these meals around beans, whole grains, and vegetables.

5. Include whole grains for breakfast. Start with oatmeal, quinoa, buckwheat, or barley. Then add some nuts or seeds along with fresh fruit.

6. Go for greens. Try a variety of green leafy vegetables such as kale, collards, Swiss chard, spinach, and other greens each day. Steam, grill, braise, or stir-fry to preserve their flavor and nutrients.

7. Build a meal around a salad. Fill a bowl with salad greens such as romaine, spinach, Bibb, or red leafy greens. Add an assortment of other vegetables along with fresh herbs, beans, peas, or tofu.

8. Eat fruit for dessert. A ripe, juicy peach, a refreshing slice of watermelon, or a crisp apple will satisfy your craving for a sweet bite after a meal.

Inspiration for plant-based eating throughout the day

Over time, eating a plant-based diet will become second nature. Here are some ideas to get you started.

Breakfast:

Rolled oats with walnuts, banana, and a sprinkle of cinnamon.

Breakfast wrap: Fill a whole-wheat tortilla with scrambled egg, black beans, peppers, onions, Monterey jack cheese, and a splash of hot sauce or salsa.

Whole-wheat English muffin topped with fresh tomato and avocado slices, and blueberries.

Lunch:

Greek salad: Chopped mixed greens with fresh tomato, Kalamata olives, fresh parsley, crumbled feta cheese, extra virgin olive oil, and balsamic vinegar. Whole-wheat pita on the side, fresh melon for dessert.

Tomato basil soup, whole-grain crackers with tabbouleh, and an apple.

Vegetarian pizza topped with mozzarella cheese, tomatoes, broccoli, onions, peppers, and mushroom. Fresh strawberries for dessert.

Dinner:

Grilled vegetable kabobs with grilled tofu, and a quinoa and spinach salad.

Whole-wheat pasta with cannellini beans and peas, and a romaine salad with cherry tomatoes, dressed with extra virgin olive oil and balsamic vinegar.

Vegetarian chili with a spinach-orzo salad.

About the Author

# data[].attributes.attachment_link.title
What is a plant-based diet and why should you try it? - Harvard Health

# data[].attributes.attachment_link.readable_text
Get the Rest You Need

Sometimes, the pace of modern life barely gives you time to stop and rest. It can make getting a good night's sleep on a regular basis seem like a dream.

But sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.

There's more to good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. "Healthy sleep encompasses three major things," she explains. "One is how much sleep you get. Another is sleep quality-that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule."

People who work the night shift or irregular schedules may find getting quality sleep extra challenging. And times of great stress-like the current pandemic-can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.

Sleep for Repair

Why do we need to sleep? People often think that sleep is just "down time," when a tired brain gets to rest, says Dr. Maiken Nedergaard, who studies sleep at the University of Rochester.

"But that's wrong," she says. While you sleep, your brain is working. For example, sleep helps prepare your brain to learn, remember, and create.

Nedergaard and her colleagues discovered that the brain has a drainage system that removes toxins during sleep.

"When we sleep, the brain totally changes function," she explains. "It becomes almost like a kidney, removing waste from the system."

Her team found in mice that the drainage system removes some of the proteins linked with Alzheimer's disease. These toxins were removed twice as fast from the brain during sleep.

Everything from blood vessels to the immune system The system that protects your body from invading viruses, bacteria, and other microscopic threats. uses sleep as a time for repair, says Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado.

"There are certain repair processes that occur in the body mostly, or most effectively, during sleep," he explains. "If you don't get enough sleep, those processes are going to be disturbed."

Sleep Myths and Truths

How much sleep you need changes with age. Experts recommend school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

There are many misunderstandings about sleep. One is that adults need less sleep as they get older. This isn't true. Older adults still need the same amount. But sleep quality can get worse as you age. Older adults are also more likely to take medications that interfere with sleep.

Another sleep myth is that you can "catch up" on your days off. Researchers are finding that this largely isn't the case.

"If you have one bad night's sleep and take a nap, or sleep longer the next night, that can benefit you," says Wright. "But if you have a week's worth of getting too little sleep, the weekend isn't sufficient for you to catch up. That's not a healthy behavior."

In a recent study, Wright and his team looked at people with consistently deficient sleep. They compared them to sleep-deprived people who got to sleep in on the weekend.

Both groups of people gained weight with lack of sleep. Their bodies' ability to control blood sugar levels also got worse. The weekend catch-up sleep didn't help.

On the flip side, more sleep isn't always better, says Brown. For adults, "if you're sleeping more than nine hours a night and you still don't feel refreshed, there may be some underlying medical issue," she explains.

Sleep Disorders

Some people have conditions that prevent them from getting enough quality sleep, no matter how hard they try. These problems are called sleep disorders.

The most common sleep disorder is insomnia. "Insomnia is when you have repeated difficulty getting to sleep and/or staying asleep," says Brown. This happens despite having the time to sleep and a proper sleep environment. It can make you feel tired or unrested during the day.

Insomnia can be short-term, where people struggle to sleep for a few weeks or months. "Quite a few more people have been experiencing this during the pandemic," Brown says. Long-term insomnia lasts for three months or longer.

Sleep apnea is another common sleep disorder. In sleep apnea, the upper airway becomes blocked during sleep. This reduces or stops airflow, which wakes people up during the night. The condition can be dangerous. If untreated, it may lead to other health problems.

If you regularly have problems sleeping, talk with your health care provider. They may have you keep a sleep diary to track your sleep for several weeks. They can also run tests, including sleep studies. These look for sleep disorders.

Getting Better Sleep

If you're having trouble sleeping, hearing how important it is may be frustrating. But simple things can improve your odds of a good night's sleep. See the Wise Choices box for tips to sleep better every day.

Treatments are available for many common sleep disorders. Cognitive behavioral therapy can help many people with insomnia get better sleep. Medications can also help some people.

Many people with sleep apnea benefit from using a device called a CPAP machine. These machines keep the airway open so that you can breathe. Other treatments can include special mouthguards and lifestyle changes.

For everyone, "as best you can, try to make sleep a priority," Brown says. "Sleep is not a throwaway thing-it's a biological necessity."

# data[].attributes.attachment_link.description
Does getting a good night's sleep seem like a dream? Find tips for getting a better night's sleep.

# data[].attributes.attachment_link.readable_text
Physical activity has many immediate and long-term benefits.

Physical activity helps you immediately feel better, function better, and sleep better.

Adults who sit less and do any amount of moderate- to vigorous-intensity physical activity gain some health benefits.

Immediate benefits

Some benefits of physical activity for brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Manage your weight

Both eating patterns and physical activity routines play critical roles in weight management. You can gain weight when you consume more calories than the amount of calories you burn.

To maintain your weight

If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.

People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.

To lose weight and keep it off

You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you're eating and drinking. Healthy eating combined with regular physical activity help you get to-and stay at-a healthy weight.

More information

Reduce your health risks

Cardiovascular disease

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower blood pressure and improve your cholesterol levels.

Type 2 diabetes and metabolic syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. With a regular schedule of moderate-intensity physical activity, people start to benefit from even less than 150 minutes a week of moderate-intensity physical activity. Additional amounts of physical activity could lower risk even more.

Infectious diseases

Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. For example:

People who do little or no physical activity are more likely to get very sick from COVID-19 than those who are physically active. In a CDC review, physical activity was associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.

More active people may be less likely to die from flu or pneumonia. In one study, adults who met the aerobic and muscle-strengthening physical activity guidelines were about half as likely to die from flu and pneumonia than adults who met neither guideline.

Some cancers

Being physically active lowers your risk for developing several common cancers. If you are a cancer survivor, getting regular physical activity helps give you a better quality of life and improves your physical fitness.

Strengthen your bones and muscles

As you age, it's important to protect your bones, joints, and muscles. This can help ensure you're able to do daily activities and be physically active.

Lifting weights is an example of a muscle-strengthening activity. Muscle strengthening is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions as part of muscle-strengthening activities will give you even more benefits, no matter your age.

Perform daily activities and prevent falls

Everyday activities include climbing stairs, grocery shopping, or cleaning the house. Being unable to perform everyday activities is called functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.

For older adults, doing a variety of physical activities improves physical function and decreases the risk of falls or injury from a fall. Older adults need to include aerobic, muscle strengthening, and balance activities in their physical activity routines. This multicomponent physical activity can be done at home or in a community setting as part of a structured program.

Hip fracture is a serious health condition that can result from a fall. Breaking a hip can have life-changing negative effects, especially if you're an older adult. Physically active people have a lower risk of hip fracture than inactive people.

Afraid of getting hurt?‎

Increase your chances of living longer

An estimated 110,000 deaths per year could be prevented if U.S. adults ages 40 and older increased their moderate-to-vigorous physical activity. Even 10 minutes more a day would make a difference.

Taking more steps a day also helps lower the risk of premature death from all causes. In one study, for adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.

Manage chronic health conditions & disabilities

Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:

Also see:

How much physical activity do I need?

See physical activity recommendations for:

# data[].attributes.attachment_link.description
Immediate and long-term benefits of physical activity

# data[].attributes.headline
Incorporate regular physical activity into your daily routine. 

# data[].attributes.subject
Incorporate regular physical activity into your daily routine. 

# data[].attributes.attachment_link.readable_text
Physical activity has many immediate and long-term benefits.

Physical activity helps you immediately feel better, function better, and sleep better.

Adults who sit less and do any amount of moderate- to vigorous-intensity physical activity gain some health benefits.

Immediate benefits

Some benefits of physical activity for brain health happen right after a session of moderate-to-vigorous physical activity. Benefits include improved thinking or cognition for children 6 to 13 and reduced short-term feelings of anxiety for adults. Regular physical activity can help keep your thinking, learning, and judgment skills sharp as you age. It can also reduce your risk of depression and anxiety and help you sleep better.

Manage your weight

Both eating patterns and physical activity routines play critical roles in weight management. You can gain weight when you consume more calories than the amount of calories you burn.

To maintain your weight

If you are not physically active, work your way up to 150 minutes a week of moderate-intensity physical activity. This could be dancing or doing yard work. You could meet the goal of 150 minutes a week with 30 minutes a day for 5 days a week, 22 minutes daily, or what works for you.

People vary greatly in how much physical activity they need for weight management. You may need to be more active than others to reach or maintain a healthy weight.

To lose weight and keep it off

You will need a high amount of physical activity unless you also adjust your eating patterns and reduce the amount of calories you're eating and drinking. Healthy eating combined with regular physical activity help you get to-and stay at-a healthy weight.

More information

Reduce your health risks

Cardiovascular disease

Heart disease and stroke are two leading causes of death in the United States. Getting at least 150 minutes a week of moderate physical activity can put you at a lower risk for these diseases. You can reduce your risk even further with more physical activity. Regular physical activity can also lower blood pressure and improve your cholesterol levels.

Type 2 diabetes and metabolic syndrome

Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low high-density lipoproteins (HDL) cholesterol, high triglycerides, or high blood sugar. With a regular schedule of moderate-intensity physical activity, people start to benefit from even less than 150 minutes a week of moderate-intensity physical activity. Additional amounts of physical activity could lower risk even more.

Infectious diseases

Physical activity may help reduce the risk of serious outcomes from infectious diseases, including COVID-19, the flu, and pneumonia. For example:

People who do little or no physical activity are more likely to get very sick from COVID-19 than those who are physically active. In a CDC review, physical activity was associated with a decrease in COVID-19 hospitalizations and deaths, while inactivity increases that risk.

More active people may be less likely to die from flu or pneumonia. In one study, adults who met the aerobic and muscle-strengthening physical activity guidelines were about half as likely to die from flu and pneumonia than adults who met neither guideline.

Some cancers

Being physically active lowers your risk for developing several common cancers. If you are a cancer survivor, getting regular physical activity helps give you a better quality of life and improves your physical fitness.

Strengthen your bones and muscles

As you age, it's important to protect your bones, joints, and muscles. This can help ensure you're able to do daily activities and be physically active.

Lifting weights is an example of a muscle-strengthening activity. Muscle strengthening is important for older adults who experience reduced muscle mass and muscle strength with aging. Slowly increasing the amount of weight and number of repetitions as part of muscle-strengthening activities will give you even more benefits, no matter your age.

Perform daily activities and prevent falls

Everyday activities include climbing stairs, grocery shopping, or cleaning the house. Being unable to perform everyday activities is called functional limitation. Physically active middle-aged or older adults have a lower risk of functional limitations than people who are inactive.

For older adults, doing a variety of physical activities improves physical function and decreases the risk of falls or injury from a fall. Older adults need to include aerobic, muscle strengthening, and balance activities in their physical activity routines. This multicomponent physical activity can be done at home or in a community setting as part of a structured program.

Hip fracture is a serious health condition that can result from a fall. Breaking a hip can have life-changing negative effects, especially if you're an older adult. Physically active people have a lower risk of hip fracture than inactive people.

Afraid of getting hurt?‎

Increase your chances of living longer

An estimated 110,000 deaths per year could be prevented if U.S. adults ages 40 and older increased their moderate-to-vigorous physical activity. Even 10 minutes more a day would make a difference.

Taking more steps a day also helps lower the risk of premature death from all causes. In one study, for adults younger than 60, the risk of premature death leveled off at about 8,000 to 10,000 steps per day. For adults 60 and older, the risk of premature death leveled off at about 6,000 to 8,000 steps per day.

Manage chronic health conditions & disabilities

Regular physical activity can help people manage existing chronic conditions and disabilities. For example, regular physical activity can:

Also see:

How much physical activity do I need?

See physical activity recommendations for:

# data[].attributes.attachment_link.description
Immediate and long-term benefits of physical activity

# data[].attributes.attachment_link.title
Resistance Band Workout for Beginners [A 10 Minute Workout with Marin]

# data[].attributes.attachment_link.description
Scientists are looking at how mindfulness can boost your well-being and help you build healthier habits.

# data[].attributes.attachment_link.title
A Beginners Guide to Breathwork | Breathless Expeditions

# data[].attributes.attachment_link.description
Discover the essentials of breathwork for beginners: learn the best techniques for beginners, explore health benefits, & discover how to get started.

# data[].attributes.body
Coloring mandalas is a form of art therapy meant to relieve stress and increase focus while exercising the brain and expressing creativity. “Coloring mandalas allows the brain to enter a peaceful state and to be focused on filling in the geometrical shapes instead of thinking about their worries.”

# data[].attributes.body
Mindfulness Exercises:

Mindful Breathing: Focus on your breath, inhaling and exhaling slowly and deeply.

Body Scan Meditation: Gradually bring awareness to different parts of your body, noticing sensations without judgment.

Walking Meditation: Pay attention to the sensations of walking, the sounds around you, and the feeling of the ground beneath your feet.

Mindful Eating: Savor each bite, paying attention to the taste, texture, and smell of your food.

Mindfulness in Daily Life:

Mindful Tasks: Perform everyday tasks with intention, such as washing dishes or brushing your teeth.

Nature Mindfulness: Spend time in nature, observing the sights, sounds, and smells around you.

Mindful Listening: Actively listen to others, focusing on their words and nonverbal cues.

Mindful Self-Compassion: Practice self-kindness and understanding, treating yourself with compassion.

Mindfulness Techniques:

Journaling: Write about your thoughts and feelings, focusing on the present moment.

Yoga and Tai Chi: Engage in practices that promote mindfulness and body awareness.

Meditation Apps: Use apps to guide you through meditation and mindfulness exercises.

Mindful Coloring: Engage in coloring activities to calm your mind and focus your attention.

Remember, the key to mindfulness is to be present in the moment, without judgment. By incorporating these activities into your daily routine, you can reduce stress, improve your mental health, and enhance your overall well-being.

# data[].attributes.attachment_link.description
Improving the health and happiness of the world, one educator at a time.

# data[].attributes.attachment_link.title
How much water do you need to stay healthy?

# data[].attributes.attachment_link.description
Know how much water to drink to stay healthy and hydrated.

# data[].attributes.attachment_link.title
28 Hydrating Foods to Meet Your Daily Water Intake

# data[].attributes.attachment_link.description
Focused on healthy eating and recipes rich in water content? These are the best foods for hydration so you can meet your daily water goals.

# data[].attributes.body
Stretching is important for adults because it can improve flexibility, reduce the risk of injury, and help with many other health benefits:

Flexibility: Stretching helps keep muscles and joints flexible and mobile, allowing your body to move in ways it might not normally.

Injury prevention: Stretching can help prevent injuries by loosening up muscles and improving balance. Tight muscles are more likely to get injured.

Improved performance: Stretching can help you perform better in physical activities.

Reduced muscle tension: Stretching can reduce muscle tension and stiffness, which can lead to pain.

Improved circulation: Stretching increases blood flow to muscles and joints, which can improve circulation throughout the body.

Stress relief: Stretching can increase serotonin levels, which can help reduce stress and depression.

Improved posture: Stretching can help improve posture.

Body awareness: Stretching can help you become more aware of your body and limbs.

It can take several weeks of consistent stretching to see major improvements in flexibility. When learning to stretch, it's important to ease into it and avoid ballistic techniques, which can damage joints and soft tissues.

# data[].attributes.attachment_link.title
Stretches for Beginners - The 10 Best Stretches for Newcomers

# data[].attributes.attachment_link.description
In this article, you’ll learn a full body stretch routine and some tips and tricks for how to implement this routine into your lifestyle for the best results.

# data[].attributes.attachment_link.title
Giving thanks can make you happier - Harvard Health

# data[].attributes.attachment_link.readable_text
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.

1. 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?'

2. 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!

3. 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.

4. 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.

5. 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.

6. 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.

7. 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.

1. 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.

2. 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".

3. 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.

4. 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:

1. 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.

2. 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.

3. 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.

4. 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.

5. 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.

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

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

3. 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:

We hope you enjoyed reading this article. Don't forget to download our 3 Positive Psychology Exercises for free.

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.

# data[].attributes.attachment_link.title
How To Express Gratitude to Others (19 Ideas + Gifts & Challenges)

# data[].attributes.attachment_link.description
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?

# data[].attributes.attachment_link.description
An introduction to social connectedness for individual and community well-being.

# data[].attributes.body
I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgement; and when they derive sustenance and strength from the relationship.

Dr. Brene’ Brown

# data[].attributes.body
Ideas for making social connections

Spend more quality time with family and friends.

Spend time with others in nature.

Express gratitude to others.

Volunteer with a group or organization.

Get involved in your community.

Get to know your neighbors.

Join a community garden.

https://www.cdc.gov/social-connectedness/improving/index.html

# data[].attributes.attachment_link.description
Improving social connections to improve our quality of life, and our health and well-being.