Ralph Waldo Emerson once said that in order to achieve contentment, one should "cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously."It turns out Emerson—who explored the meaning of a good life in much of his work—wasn't far off when it comes to What we now know about counting one's blessings. Research is continually finding that expressing thanks can lead to a healthier, happier and less-stressed lifestyle.
How can we, as Emerson advised, be thankful for each thing that contributes to our lives? Below are four habits that could help you cultivate gratitude on a daily basis.
Keep a journal.—Research has shown that writing down what you're thankful for can lead to a range of wellness benefits. Keeping a gratitude journal can reinforce positive thoughts—something particularly helpful as the brain tends to naturally focus on what goes wrong. Putting pen to paper can also help you make more progress as you work toward personal goals. In order to reap the full benefits of keeping a journal, Dr Robert Emmons, gratitude researcher and psychology professor at the University of California, Davis, recommends writing for five to 10 minutes every other day."You really need to commit to doing it, and if you write it down eventually it will become more automatic," Emmons says."It's like exercise—you're not just going to get up one morning and go running, you need to have a plan.
Don't avoid the negative.—Expressing gratitude has been proven to generate more optimism, but thankful people also don't shy away from the negative. Emmons says that while we often associate gratitude with focusing on the good and avoiding the bad, the key to leading a thankful life is embracing setbacks as part of your overall journey. Emmons suggests recalling a hard time you once experienced—chances are, you'll start to feel grateful for your current state and for overcoming former challenges.
Spend time with loved ones.—Thankful people know they didn't get to where they are by themselves—and they make it a habit to spend time with those people who matter most."Gratitude really helps us connect to other people," Emmons says."It actually strengthens relationships and relationships are the strongest predictors of happiness and coping with stress."Expressing appreciation for loved ones can also help create closeness by allowing others to see how you look at them. According to Dr.Michael E.McCullough, a University of Miami researcher, your feelings of gratitude benefit more than just yourself."More than other emotion, gratitude is the emotion of friendship," McCullough told the New York Times in 2011."It is part of a psychological system that causes people to raise their estimates of how much value they hold in the eyes of another person."
Volunteer.—Everyone needs a little help sometimes—and grateful people know there's no other way to acknowledge this than by paying it forward. In his book "Thanks!, "Emmons notes that those who volunteer often feel grateful for the experience to give back."Since service to others helped them to find their own inner spirituality, they were grateful for the opportunity to serve, "he wrote. As recent research published in BMC Public Health points out, volunteering can result in fewer feelings of depression and increased overall well-being. Emmons suggests examining your own talents and use them to help others, noting that people become more grateful as givers rather than receivers.