We live in such a world where we know everything about everybody. Because of social media, we are constantly exposed to everyone’s ‘perfect life’, comparing ourselves and competing unintentionally to what other people have and we don’t. Or what other people seemingly have, and we don’t. What adds to this bitter taste is the fact that we always want more and look forward to the next opportunity to grasp, another chance to take. Let’s admit it. We somehow ended up living a life of dissatisfaction, always chasing the next goal. Worry not, there is a scientific explanation to it. Our brains are wired to achieve goals and if we do not learn techniques to show them we are satisfied with where we are, they naturally jump to the next goal. This is far and foremost, not because we are not doing enough, but we don’t take the time to acknowledge our wins and appreciate what we DO have.

Being caught up in our everyday routine, we hardly express any gratitude nowadays, but in this blog, I will show you how to change that and transform your life with small steps every day that can make a profound difference in both your personal and professional life.

What is gratitude?

Gratitude involves taking the time to acknowledge the little things in life that are valuable to you and bring you joy. Showing appreciation for the things you are grateful for each day can be a life-changer, improving your mood, brightening your day, and helping you feel overall more positive with a lighter outlook on life.

Of course, it’s easier to feel the rush of joy when you win the lottery, get a big promotion at work, or score the winning points at the game, but gratitude extends to the smaller blessings in our everyday lives that are often disregarded or taken for granted. Things such as waking up well-rested before your alarm, a kind gesture from a stranger, or getting a compliment from a friend. From a very young age, we are taught to say ‘thank you’ on different occasions, that it has become an automatic response. But when was the last time you said, ‘thank you’ and actually took the moment to feel thankful?

Keeping it real, no matter what your situation in life is, you could discover that it's quite hard to be grateful all the time. A lot of us are vulnerable to negativity bias, which causes us to focus mostly on negative events and news while ignoring positive ones. Living in a big city, such as London, sometimes doesn’t help a lot. Maybe you don’t take the time to appreciate the good weather outside, because you’ll be late for work at the office, or you’re so focused on your own thoughts that you disregard the stranger who held the door for you.

Whatever it is, don’t worry because the good news is that gratitude is built. Like a well-trained muscle that becomes stronger and stronger, there are many gratitude practices to train our mind to appreciate all these little things that are in fact so huge and meaningful.

How are gratitude practices helpful?

A little gratitude can do wonders for your life. It shifts your outlook from the negative and uncomfortable aspects of your day to the positive sides of things that you may have previously overlooked. Gratitude is one of the primary topics of positive psychology, according to extensive research conducted by psychologists. Research indicates that those who intentionally count their blessings typically have happier lives and are less depressed. But, how? First of all, I want to start with just a couple of benefits that gratitude practices have:

Gratitude changes our brain (for good)

Instead of focusing on the misfortune of missing the bus, you can appreciate that you are physically well enough to run to catch it, or the fact that there is a bus system in your town, and you shouldn’t walk 10-20 km to go somewhere. That way of thinking releases serotonin and dopamine (chemicals in the brain, associated with happiness and pleasure) as well as decreases stress hormones and anxiety.

Gratitude can overpower negative emotions

Feeling grateful boosts our mood and helps us shift our point of view from toxic emotions and negativity. Focusing on what we do have and how lucky we are to have it, increases our overall mental health, and makes us feel better and richer in many aspects of our lives.

Gratitude helps combat depression and anxiety

According to a study, one kind gesture of appreciation causes a quick 10% rise in happiness and a 35% decrease in depressed symptoms. Gratitude routines might help avoid depression and anxiety when they become ingrained in our daily lives.

Gratitude improves our health

Besides having a positive impact (no pun intended) on our mental health, gratitude has great benefits for our physical well-being as research links it with better sleep, improved focus, and a more robust immune system, and lower blood pressure. Working out is also often linked with gratitude practices as grateful people are more likely to engage in physical activities and follow a healthy diet.

It strengthens relationships and communities

Being grateful for the people around you can strengthen your relationships with them. Moreover, it increases our capacity for forgiveness, develops compassion, and makes us more likely to help others. It goes both ways, as people are more inclined to be more generous and helpful towards you if they know their efforts are appreciated.

A list of our favourite Gratitude practices

Let’s talk about how to incorporate gratitude practices in your daily life, especially in the big city like London where most people work 9-5 jobs, and everybody is rushing. That’s okay because AME is here to help as well as this blog to make you start small. After all, every small step counts as long as you move forward.

1. Daily gratitude reflection

   Choose a time of the day (it may be after you wake or before going to bed) to reflect on your blessings for ten minutes. Recall what you are thankful for today which helps boost your mood and shape your positive attitude towards the day.

2. Keep a gratitude journal

   There isn’t a specific way of keeping a journey as it’s very personal for everyone. Whether it’s a physical or a digital one, the important thing is to list the things that you feel grateful for beyond the major event in your life. Try rather than the small, unexpected joys such as a good laugh with friends, a relaxed walk after work, or simply a nice movie you enjoyed, try to go as detailed as possible. However, don’t make it as it feels like a chore to do. If you do the journaling at the same time, it will become more of a habit rather than a chore.

3. Mindful eating

   This is a great and simple way to incorporate gratitude into your everyday life. Before every meal take a moment to appreciate what you have on the table. Appreciate all the flavors, textures, and nourishment within the food you eat. Having such an approach to eating can transform a simple routine into a great gratitude practice.

4. Write notes of appreciation

   It is important to let people know you appreciate them. Regardless, if it’s a loved one, or a coworker, expressing gratitude towards them enhances the ability to share as well as improve bonds and relationships with people. Writing a simple note of appreciation or verbally expressing your gratitude can have a major impact on both you and the other person, improving both your days. And remember – one act of kindness for you may not mean much, but the other person can remember it their whole life. Don’t underestimate the power of words and small gestures!

5. Express gratitude at the moment

   Even if you have set a time of the day you reflect on gratitude, instead of waiting, do it in the moment. When something positive happens, or you feel thankful for a specific reason, express your gratitude at the moment. Out loud or mentally, feel it with your heart and soul.

 I’d be wrapping up with just two more practices that can be intertwined with gratitude, and these are Meditation and Breathing which allows you to dove deeper into concentration and feel everything around you. Tap into your senses and think of everything you are grateful for. All these practices are offered by A Mindful Escape and we can help you start and navigate your way through gratitude and wellness via our 1:1 coaching with Deyana in central London.