3 Practical Steps to Harness the Transformative Power of Gratitude

Most of us were taught to use our manners, often reminded as a child to say thank you — for many that is the extent of appreciation for life, a few mindless thank you’s throughout the day. And in this modern world where we can compare ourselves and our lives to others instantly and often, cultivating a sense of gratitude for what we have and who we are can be challenging. Gratitude is more than a fleeting feeling (with practice) it is a profound mindset that changes the way we perceive and interact with the world around us. In the beginning it will require effort, you will need to sit down and write things you are thankful for. You will need to do some work to change the instant thoughts that bring you back to a mindset of lack and fear, however by starting with as little as five minutes a day you will notice shifts in your perspective and begin to notice many more positive things around you. I am not saying you need to feel grateful for everything that happens in life, that would be toxic positivity! I encourage you to express those negative emotions also, because sometimes terrible things happen to and around us – and it is vital to take the time necessary to process those emotions. What I am saying is, even in those times let yourself find small things to be grateful for. We still need to feel some hope when we are feeling hopeless. Here are some things I have noticed how the cultivation of gratitude supports me in living a life I love, even when I don’t like what is happening around me!

1. Feel less stress and overwhelm

One of the most significant benefits of gratitude is its positive impact on mental health. Regularly practicing gratitude can help you to reduce feelings of stress, anxiety, and depression. When we focus on what we are grateful for, our brains release neurotransmitters like dopamine and serotonin, which are associated with feelings of happiness and well-being. This shift in focus can create a more positive outlook on life, making it easier to deal and process challenges that come our way.  When our focus is on the positive aspects of our life, and the good things around you it creates a ripple effect of optimism that influences your goals, productivity, relationships and overall sense of happiness because we are acting from a mindset of abundance, expansion and growth rather than lack and fear.

Practical Tip: Each day, write down what you are grateful for, thankful for, appreciative of. Doing this can help rewire your brain, and shift your focus to the positive aspects of your life.

Get started today! Don’t wait until you have the perfect journal (although I love a pretty journal, and you can by one of mine here). If you only have piece of paper at the moment, use that! Find a quiet space, take a deep breath and begin to write. It doesn’t need to be long list, write three things. Whatever comes to mind, don’t judge yourself. You will find your rhythm over time. I also like to spend a moment and reflect on each of my expressions and allow myself to feel the sense of appreciation throughout my body taking that feeling of goodness into my day.

“It’s a funny thing about life, once you begin to take note of the things you are grateful for, you begin to lose sight of the things that you lack.” Germany Kent

2. Experience more positive relationships

To build authentic, strong bonds with others we need to take the time to appreciate and acknowledge them. Too often we fill our days with trivial and meaningless events (looking at you mindless social scrolling and content binging) and we then feel depleted and in no state to reply to a friend or loved one's message. We often take for granted those relationships will always be there or expect others to roll with our moods and absence. But what if we shifted our perspective and took only some of the time we mindlessly use to distract ourselves (to firstly sleep, nourish ourselves well and set boundaries!) to express thanks for those in our lives, especially those we love. Can you imagine the sense of connection and respect we would experience? Can you imagine the sense of community you would experience? When we take the time to appreciate and acknowledge the people in our lives, it fosters a deeper sense of connection and mutual respect. Gratitude can improve communication, increase feelings of trust, and create a more supportive and loving environment.

Practical Tip: Make it a habit to express gratitude to those around you. Take a moment to send a ‘thank you’ message or write a heartfelt note. If that makes you feel uncomfortable write it down in your journal. Over time it will become natural for you to express your feelings with them.

3. Feel better about and within yourself

When we practice gratitude, we are more likely to recognise and appreciate our own achievements and qualities. In doing so we can increase our self-worth and self-esteem. This supports our personal resilience, our ability to bounce back from any adversity we may face. Gratitude plays a role because by focusing on what we are thankful for, we can shift our perspective from what is lacking to what is abundant in our lives helping us navigate challenges with some level of optimism. By creating a buffer against negative feelings and reducing their intensity gratitude supports our ability to manage and regulate our emotions, this allows us to be kinder to ourselves, keep our commitments to ourselves and hold a more positive self-image with greater confidence in our abilities. Also, you may notice less mood swings and an enhanced emotional regulation with an overall more balance outlook on life.

Practical Tip: Write a weekly reflection on your accomplishments and personal strengths. Celebrate your progress in taking action to cultivate an attitude of gratitude and notice any differences in your outlook and response to situations around you. I also encourage you to do some mirror work. Look at yourself in the mirror and thank your body for all the things it does for you. This can be tricky at first, especially if you are at war with yourself, however take your time and choose simple things. For example, choose a body part and offer thanks for its role in your day to day.

At it’s core, gratitude cultivates a sense of inner peace and contentment. It does this as focusing on things, people and events that add to us and our lives rather than focusing on what we lack we allow ourselves to experience a deeper sense of fulfilment and purpose. We may still have ambition and want more from life, but those desires come from the insights expressed through our gratitude. What we express gratitude for gives us clarity in knowing what truly matters to us, therefore our desires, dreams and goals become aligned with our values, guiding our choices and actions to achieve them.

I am an optimist and gratitude does come easy to me. However, I do wonder sometimes, is it because I am grateful, find silver linings, see the best in people and situations that I am optimistic 😂 I am not certain. Either way, gratitude is a default for me, seeing, feeling and experiencing its benefits everyday I encourage you to embrace it. Use the practical steps I have shared here and allow gratitude to enrich your life in beautiful and unexpected ways. Expect to find appreciation and wonder more than you could of imagined. Take your time, be consistent in your thanks and let the practice unfold at your own pace. Each day (if you allow yourself) you will discover a deeper sense of inspiration, joy, peace, and connection. Pay attention to the things you appreciate, and as you become aware of the beauty and richness of the present moment enjoy the positive cycle of generosity and compassion that will benefit you and those around you.

I would love for you to start experiencing the benefits of gratitude right now by sharing something you are grateful for. Send me an email or a DM on instagram

As always, remember your reason, your mission, and always, always love yourself well.

OM xx