Numerous studies ^[T-1] show that gratitude is one of the strongest predictors of positive mental health. People who are grateful are more satisfied with their relationships with friends and family. They’re happier, less depressed and less stressed. They feel more in control of their lives, have higher self-esteem and cope better with stress.

When the going gets tough, grateful people learn from the experience. They don’t avoid the problem, deny that anything's wrong, or blame themselves. That’s probably why grateful people also sleep better!

In a 2005 study, ^[T-2] some participants were asked to transcribe, every night for one week, three positive events that happened during their day, as well as the causes of these events. Compared to participants in the control group, those who reflected on three positive events experienced more happiness.

To give guided imagery a try, follow these steps:

Find a comfortable place to sit or lie down. Close your eyes.

Start by just taking a few deep breaths to help you relax.

Picture a setting that is calm and peaceful. This could be a beach, a mountain setting, a meadow, or a scene that you choose.

Imagine your scene, and try to add some detail. For example, is there a breeze? How does it feel? What do you smell? What does the sky look like? Is it clear, or are there clouds?

It often helps to add a path to your scene. For example, as you enter the meadow, imagine a path leading you through the meadow to the trees on the other side. As you follow the path farther into the meadow you feel more and more relaxed.

When you are deep into your scene and are feeling relaxed, take a few minutes to breathe slowly and feel the calm.

Think of a simple word or sound that you can use in the future to help you return to this place. Then, when you are ready, slowly take yourself out of the scene and back to the present. Tell yourself that you will feel relaxed and refreshed and will bring your sense of calm with you.

Count to 3, and open your eyes. Notice how you feel right now.