When things get tough, it’s important to have an arsenal of things to help you stay positive and look on the bright side.
Gratitude is one of those things.
It’s easy to come by and doesn’t require much effort, but it has a lot of benefits for your mental health and overall happiness.
There is a myriad of benefits to being grateful, both for the person who is expressing gratitude and for the person who is on the receiving end.
Below are scientifically proven methods to help make yourself a happier person and express gratitude.
What gratitude really means?
Gratitude is more than just saying “thank you.”
It is a state of mind that allows us to appreciate the good in our lives.
When we focus on gratitude, we are more likely to see the positive side of things and feel happier overall.
Additionally, gratitude has been linked with improved physical health, better sleep, and lower stress levels.
Gratitude elicits more positive emotions and positive feelings
One way to practice gratitude is to keep a gratitude journal.
This can be as simple as writing down three things that you are grateful for each day.
Think about all the positive things in your life and write them down
As you get into the habit of focusing on the positive, you may find that your whole outlook on life starts to change and you will let go of negative feelings.
Give it a try and see how it goes!
When you practice gratitude, it can have many positive effects on your life and well being including improved mental and physical health, stronger relationships, and increased happiness and satisfaction.
So if you’re looking for ways to add more gratitude to your life, try out some of these suggestions:
1. Keep a Gratitude Journal
One of the most popular and well-known methods for practicing gratitude is to keep a journal.
A gratitude journal will open your eyes to everything you are thankful for which will help you feel grateful.
HERE is my favorite gratitude journal that I use every day.
Every day, take some time to write down three things that you’re grateful for.
They can be big or small, but they should be specific things that you thought about during the day.
This will help train your brain to focus on the positive things in your life, and over time you’ll find yourself naturally becoming more grateful overall.
2. Write Letters of Gratitude
Similar to keeping a gratitude journal, another way to express your gratitude is to write letters of gratitude.
These can be addressed to anyone – friends, family members, co-workers, mentors, etc. – and don’t have to be long or formal. Just take a few minutes to write down why you’re thankful for that person and what they’ve done for you.
writing letters of gratitude is a form of gratitude expression that will not only make the other person feel good, but it will also help you reflect on all the good people in your life.
3. Give Compliments
One easy way to show gratitude is simply by giving compliments.
compliments are gratitude expressions that will also uplift your own well being.
When you see someone do something well or notice something you like about them, let them know!
This doesn’t have to be a grand gesture, just a simple “Great job!” or “That looks really nice!” can brighten someone’s day and make them feel appreciated.
Volunteering is a great way to the expression of gratitude for all the good things in your life.
When you help others who are less fortunate than you, it can help put your own life into perspective and make you more grateful for what you have.
There are plenty of opportunities to volunteer, so find an issue or cause that you’re passionate about and get involved.
Visit our library of free resources HERE
5. Help Others
Even if you don’t have time to volunteer, there are plenty of opportunities to help others in your everyday life.
Whether it’s holding the door open for someone, helping them carry groceries, or just lending a listening ear, small acts of kindness can make a big difference in someone else’s day – and yours as well.
6. Practice Mindfulness
Mindfulness is the practice of being present in the moment and focusing on your senses. This can be done through meditation, but it doesn’t have to be.
Simply paying attention to your breath or the sensations in your body can help you become more mindful.
When you’re more mindful, you’re better able to appreciate the things around you and be eternally grateful for the moment you’re in.
7. Give Gifts
Giving gifts is a great way to show your gratitude, whether it’s for a special occasion or just because.
It doesn’t have to be anything big or expensive, just something that you know the other person will appreciate.
The thoughtfulness of the gift is what counts, so take some time to choose something that you know they’ll love.
8. Spend Time With Loved Ones
One way to express gratitude is to simply spend time with the people you love.
Whether it’s family, friends, or your significant other, taking the time to connect with them can help you feel more grateful for your relationships.
Make an effort to put away your phone and really be present at the moment, and you’ll both benefit from the quality time spent together.
9. Perform Random Acts of Kindness
Random acts of kindness are a great way to show gratitude for all the good in your life.
They can be big or small, but they should always be unsolicited and unexpected. Some ideas include paying for someone’s coffee, leaving a nice note for a stranger, or helping someone with their groceries.
You never know how much of an impact your act of kindness will have, so go out and spread some positivity!
10. Listen to Music
Listening to music can be a great way to boost your mood and appreciate the good things in your life.
Whether you’re listening to your favorite happy songs or something that has personal meaning to you, music can help you feel more connected to the world around you. So put on your headphones and enjoy!
11. Spend Time in Nature
Spending time in nature is a great way to relax and appreciate the world around you.
Whether you go for a hike, a walk in the park, or just sit in your backyard, being outside can help you feel more connected to the natural world.
Make an effort to really take in your surroundings and appreciate the beauty of nature.
12. Write It Down
Another way to express gratitude is to write it down.
Whether you keep a journal or just jot down a few things each day, taking the time to reflect on what you’re grateful for can help you appreciate the good things in your life. Plus, it’s a great way to look back on positive memories and moments.
13. Acknowledge Your Blessings
It’s easy to take the good things in our lives for granted, but acknowledging our blessings can help us feel more grateful.
Whether it’s your health, your family, your friends, or your job, taking the time to appreciate what you have is an important part of being grateful.
‘Make a list of all the things you’re thankful for, and refer to it when you’re feeling down.
14. Give Compliments
Giving compliments is a great way to make someone else feel good and express gratitude at the same time.
Whether you tell them they did a great job or you just appreciate something about them, taking the time to give a compliment can really brighten someone’s day.
And who knows, they may even return the favor!
15. Help Others
Helping others is a great way to show gratitude for all the good in your life.
Whether you volunteer your time or simply help out a friend in need, giving back is one of the best ways to express gratitude.
Not only will you be making a difference in someone else’s life, but you’ll also feel good knowing that you’ve helped out.
16. Say “Thank You”
One of the simplest and most effective ways to express gratitude is to simply say “thank you.”
Whether it’s to a friend, family member, or even a stranger, taking the time to show your appreciation can go a long way.
So next time someone does something nice for you, make sure to let them know how much you appreciate it!
You can also do this by writing a thank you note
Smiling is a great way to show gratitude and make yourself feel better at the same time.
Whether you’re smiling at someone or simply enjoying the moment, the act of smiling can help reduce stress and boost your mood.
So next time you’re feeling down, take a deep breath and give yourself a big smile, make it a daily practice.
Research shows that smiling uplifts moods.
18. Be Present
It’s easy to get caught up in our busy lives and forget to appreciate the good things around us.
One way to express gratitude is to simply be present in the moment and take everything in. Whether you’re enjoying a beautiful sunset or spending time with loved ones, savor the experience and be thankful for what you have.
19. Do Something Nice for Someone Else
Doing something nice for someone else is a great way to show your appreciation for them.
Whether you buy them a gift, do a favor, or simply tell them how much you appreciate them, taking the time to do something nice can really make a difference in someone’s day.
Plus, it’s a great way to make yourself feel good too!
20. Give Hugs
Hugs are one of the best ways to show gratitude and make someone else feel good at the same time.
Whether you’re hugging a friend, family member, or even a stranger, the act of physically showing your appreciation can go a long way.
So next time you’re feeling grateful, make sure to give someone you care about a big hug!
Sometimes, the best way to show gratitude is to simply listen.
Whether someone needs to vent about a problem or just wants to chat about their day, taking the time to really listen can make a world of difference.
Showing that you care and are interested in what others have to say is a great way to express your appreciation for them.
22. Be thankful for the little things
It’s easy to take the little things in our lives for granted, but being thankful for them can really help us appreciate all that we have.
Whether it’s a hot cup of coffee on a cold day or a sunny sky after days of rain, taking the time to notice and appreciate the small things can make a big difference in our overall happiness.
23. Spend time with loved ones
Spending time with the people we love is one of the best ways to express gratitude.
Whether we’re catching up over coffee or just spending a lazy Sunday afternoon together, taking the time to connect with those we care about is always time well spent.
So next time you’re feeling grateful, make sure to reach out to your loved ones and let them know!
24. Be grateful for your health
Our health is something that we often take for granted, but being thankful for it can really help us appreciate all that we have.
Whether we’re simply feeling good today or are recovering from an illness, taking the time to appreciate our health is always worthwhile.
After all, without our health, everything else in our lives would be meaningless.
25. Help out a friend
Helping out a friend in need is a great way to show our appreciation for them. Whether we offer to help with a project or simply lend a listening ear, taking the time to assist our friends is always appreciated.
Plus, it’s a great way to make ourselves feel good too!~
26. Take care of yourself
Taking care of ourselves is essential to maintaining our health and well-being, but it’s also a great way to show our gratitude for our bodies.
Whether we’re eating healthy foods or simply getting enough rest, making sure to take care of ourselves is always important.
After all, if we don’t take care of ourselves, we won’t be able to take care of anyone else.
27. Show your appreciation in action
Sometimes, actions speak louder than words, and this is definitely true when it comes to expressing our gratitude.
Whether we’re cooking dinner for our family or simply doing the dishes without being asked, taking the time to show our appreciation through our actions is always appreciated.
Plus, it’s a great way to make sure that our gratitude is felt by others.
28. Give a heartfelt compliment
Giving a sincere compliment is one of the best ways to show our gratitude.
Whether we’re telling someone that they did a great job or simply letting them know that we appreciate them, taking the time to give a compliment can really make a difference.
Not only will the other person feel good, but we’ll also feel good knowing that we’ve made someone’s day a little brighter.
29. Keep a gratitude journal
One of the best ways to keep our gratitude levels high is to write down everything we’re thankful for in a journal.
Whether we’re jotting down a few things each day or writing out long entries once a week, taking the time to reflect on all that we’re grateful for is always beneficial.
Not only will it help us remember all the good in our lives, but it will also allow us to look back on our gratitude when we’re feeling down.
What can I write while expressing gratitude?
So you’ve decided to start expressing gratitude it may be confusing figuring out what to write in your journal, so here is some gratitude prompts to help you get started.
Journal prompts for expressing gratitude.
-What are 3 things that you are grateful for today?
-How has gratitude made a difference in your life?
-What are some of the challenges you have faced in gratitude practice?
-Who or what has made you feel most grateful?
-What are some of the things you would like to show gratitude for, but haven’t been able to yet?
-Write about a time when you were feeling low and how gratitude practices helped turn your mood around.
-How does focusing on gratitude help you deal with difficult times and situations?
– What is your favorite thing about gratitude?
-What are three things you’re grateful for today?
-What’s something good that happened to you today?
-What are three things you’re grateful for in your life?
-Who is someone who has made a positive impact on your life? Why are you grateful for them?
-What are three things you’re grateful for in nature?
What are the 5 steps to creating a gratitude journal?
Expressing gratitude by journaling is a simple process that only takes a few minutes each day. Follow these five steps to get started:
1. Find a notebook or create a document on your computer that you will use solely for your journal. Putting down your thoughts gives you the opportunity to discover positive emotions and focus on the present moment
2. Set aside a few moments each day to write in your journal. It can be first thing in the morning, right before bed, or anytime in between that works for you.
If you are not sure what to write, make use of journal prompts. There is really no right or wrong way.
3. Each day, write down three things that you are grateful for. These can be big things like “I’m grateful for my health” or small things like “I’m grateful for the warm weather today.”
4. Include a short description of why you are grateful for each thing. For example, you might write “I’m grateful for my health because it allows me to live my life to the fullest.”
5. Read through your journal entries regularly, and reflect on how practicing gratitude has positively affected your life.
What are gratitude gifts?
Gratitude gifts are items that we give to others to express our gratitude. They can be given for a variety of reasons, such as thanking someone for their help, or for being a good friend. There are many different ways to give gratitude gifts, and the type of gift you give will depend on the relationship you have with the person you are giving it to. Here are some ideas for how to show gratitude through gifts:
1. Give a gift that is meaningful to the recipient.
Think about what the person you are giving the gift to loves or is interested in. Is there a particular hobby they enjoy? A book they have been wanting to read? A type of food or drink they love? Find a gift that will be meaningful to them and that they will appreciate.
2. Give a gift that is unique.
Try to find a gift that is not something the person you are giving it to would normally receive. This could be something handmade, or from a place that has special meaning to you both. It doesn’t have to be expensive, but it should be something that is thoughtful and personal.
3. Give a gift that is useful.
Sometimes the best gifts are those that the recipient can use on a daily basis. If you know someone who could use a new blender, coffee mug, or planner, then give them something that will make their life easier. They will think of you every time they use it!
4. Give a gift that is memorable.
Consider giving a gift that the recipient can keep for years to come. This could be something like a piece of jewelry, or a photo frame with a special message. It should be something that they will remember fondly every time they see it.
5. Give a gift from the heart.
The most important thing is to make sure your gift comes from the heart. Whatever you give, make sure it is given with sincerity and gratitude. The best gifts are those that are given with thought and care – so take some time to choose something special for the people in your life who you are thankful for.
Ways to Show Gratitude to Friends
Write a gratitude letter
One of the best ways to express your gratitude to a friend is to write them a letter expressing your thanks.
This is a thoughtful gesture that will be appreciated by the recipient, and it is also a way for you to put your thoughts and feelings into words.
When writing a gratitude letter to a friend, be sure to mention specific things that you are grateful for, such as their friendship, support, or advice.
Also, be sure to express how much you value their friendship and why they are important to you.
A handwritten letter is always best, but if you are unable to do this, then an email or text message will also suffice.
Give a thank-you gratitude gift
Another great way to show your appreciation for a friend is to give them a thank-you gift.
This could be something small, like a bouquet of flowers, or something bigger, like tickets to a show or a gift card to their favorite store.
Whatever you choose, make sure it is something that you know they will appreciate. A handwritten note attached to the gift is also a nice touch.
Send a thank-you card
Sending a thank-you card is another great way to express your gratitude to someone.
You can find cards for just about any occasion at your local grocery store or drugstore.
Be sure to include a handwritten message expressing your thanks, and why you are grateful for the person you are sending it to.
Make a gratitude scrapbook
If you are crafty, another great way to show your gratitude is to make a scrapbook for a friend.
This can be filled with photos, memories, quotes, and anything else that expresses your thanks.
Scrapbooks are fun to make and are a thoughtful way to show how much you appreciate someone.
Give a heartfelt compliment
Sometimes the simplest things can mean the most.
If you want to express your gratitude to a friend, try giving them a heartfelt compliment.
Tell them what you admire about them, or why you are grateful for their friendship. These words will mean a lot and will be sure to put a smile on their face.
One of the best ways to show your gratitude is to visit a friend who you haven’t seen in a while.
This doesn’t have to be a long visit, but it will mean a lot to them. Make sure to bring along a small gift or card to express your thanks.
Show gratitude through creative expression
If you are creative, there are endless ways to show your gratitude to a friend.
You could write a poem, paint a picture, or bake a cake.
Whatever you do, make sure it is from the heart and expresses your thanks in a creative way.
Benefits of expressing gratitude for life and others
One of the main benefits of expressing gratitude is that it can make you happier.
Studies have shown that people who express gratitude on a regular basis are more satisfied with their lives and report feeling happier than those who do not.
Gratitude helps change your life in a meaningful way.
Additionally, gratitude can help reduce stress and anxiety, and can even improve your physical health.
Another benefit of expressing gratitude is that it can improve your relationships with others.
When you express your thanks to others, they are more likely to reciprocate by being kind and helpful to you.
Additionally, grateful people are more likely to build strong, lasting relationships due to their positive attitude and ability to appreciate others.
Expressing gratitude can also lead to increased well being.
People who express gratitude have been shown to have higher levels of self-esteem and satisfaction, and are more likely to reach their goals.
Additionally, gratitude can help you cope with difficult situations and can even increase your resilience in the face of adversity.
Physical and health benefits
Expressing gratitude has also been linked to a number of physical and health benefits.
These include lower blood pressure, improved immunity, and better sleep.
Additionally, grateful people are more likely to exercise and take care of their health.
In addition to the individual benefits of expressing gratitude, there are also social benefits.
When people express their gratitude, it can create a ripple effect of positivity that can benefit others.
Additionally, grateful people are more likely to help others and contribute to their community.
There are many benefits that come from expressing gratitude.
Gratitude can make you happier, improve your relationships, and lead to increased wellbeing.
No matter how we choose to express our gratitude, it’s always important to remember that even the smallest act of kindness can make a world of difference.
So don’t be afraid to show your appreciation in whatever way feels right for you!