Gratitude is the practice of expressing appreciation for the good things in life, whether big or small. It can also be expressed in difficult moments. Research indicates that the impact of gratitude on mental, emotional, and even physical well-being is profound.

In today’s world, there seems to be a greater focus on the challenges we face and what we lack. However, by being grateful, we shift our focus to what we have and what’s going right. Gratitude acts as a reminder that even in challenging times, there are still blessings to be found. Research in positive psychology has shown that regularly practicing gratitude can lead to numerous benefits, including improved mood, better relationships, enhanced sleep, and increased resilience.

One of the wonderful aspects of gratitude is that it is available to everyone, if we’re open to it. It doesn’t require significant life changes. We can recognize the little moments in life for which we are grateful, such as spending time with family or enjoying beautiful mountain views. By taking the time to acknowledge these moments, we cultivate an appreciation for the lives we have.

In addition to its personal benefits, gratitude can also have a transformative effect on society. When we practice gratitude, we are more likely to act with compassion and empathy towards others. By doing so, we foster a society in which we respect and look out for one another, creating a much more joyous world in which to live.

Gratitude is a mindset and should be practiced intentionally. Below are five ways I’ve cultivated gratitude in my daily life, and so can you.

1. Keep a gratitude journal. Over the years, I’ve realized the importance of keeping a daily gratitude journal to note the things I am grateful for each day. At the end of the day, I reflect on these moments of gratitude. I realized that there were things I had taken for granted. For instance, there was a day when I lost power in my home. Although I had paid the electric bill, it didn’t guarantee electricity. I had assumed that if I paid my bill, I would always have power. But that’s not always true. Unexpected things can happen, and in that hour, I learned to always be grateful for electricity. Interestingly, since that day, I have not lost power in my home. I no longer take things like having electricity for granted.

2. Be mindful of your actions. Are your actions aligned with an attitude of gratitude? Our attitudes play an integral role in our successes. People with positive attitudes are more likely to be successful than those with negative attitudes. Research findings indicate that our attitudes also affect our health. According to a university study of 1,500 people over seven years, those with a positive attitude were less likely to show signs of aging and frailty and more likely to live healthier lives. So, be present and mindful of how you interact with others. There will always be people and things that upset us, but maintaining a positive attitude will allow us to live the grateful lives we wish to lead.

3. Show expressions of gratitude. When someone does something nice for you, remember to express your appreciation. Don’t dismiss it as a sense of entitlement. I’ve always been someone who consistently says, “Thank you!” to those who go out of their way for me or do something nice. I recognize that people don’t have to do this; therefore, it’s important to express appreciation. Expressing gratitude to others can deepen relationships and foster a sense of connection. A heartfelt “thank you” or a note of appreciation can brighten someone’s day and create a ripple effect of kindness.

4. Cultivate a sense of appreciation. There are so many things in life to appreciate. A few years ago, I remember leaving Walmart, and a lady coming into the store smiled at me. I smiled back. Her smile was infectious, and I appreciated it because it made me feel good. Smiles uplift us, and I was grateful to the lady who smiled at me. By appreciating all these things in life, whether big or small, we embrace gratitude.

5. Keep gratitude on your mind. Even in bad times, there is always something to be grateful for. Don’t dwell on the negatives; instead, look for ways to find appreciation. My aunt recently passed away, and although I was devastated, I was grateful to have known her and had the opportunity to spend time with her. Every summer, during my break from teaching, I would always visit her. I am so thankful for our talks and the time we had together.

In our fast-paced world, where there is so much to be stressed about, cultivating gratitude offers a pathway to greater happiness and fulfillment. Reflecting on the things we are grateful for allows us to take stock of what truly matters and find joy in the present moment. As we embrace gratitude as a way of life, we not only enrich our own lives but also contribute to a more compassionate world.

Let’s pause for a moment, breathe deeply, and give thanks for the abundance that surrounds us. In practicing gratitude, we discover that the more we appreciate, the more there is to appreciate in life. For all of you who’ve read this article, I appreciate you. I am full of joy and happiness at the opportunity to share my experiences and thoughts on gratitude. I only hope that this article has been helpful to you in some way.

Pass along gratitude and show appreciation in all the moments of your life, whether big or small.

With gratitude,

Deitra