Building Your Gratitude Muscle (Even at Work) ??

Thanksgiving in the States is this Thursday. Of course, like much of 2020, this Thanksgiving is likely to be different than usual.

Generally, in the States this is one of the most heavily traveled weeks with people gathering as family with big meals being served, large parades ,and major shopping events.

Covid is changing things. Our family and friends are only going to be gathering virtually There will be some yummy food but travel, parades, and shopping - hopefully not.

However, with all we have faced this past year this Thanksgiving can become what I think Thanksgiving is really all about: Giving Thanks and Being Grateful.

There are lots of reasons we could be fearful these days: Covid numbers surging; we are still a far cry from dealing with our social justice issues; the economy is not great, and we are polarized in our political positions leaving many around the world having lost their respect for our demonstration of democracy. 

But did you know that fear, worry, and anxiety cannot exist at the same time as gratitude?

You can do a simple test right now. 

Think about something you have been deeply grateful for this past year. Pause, and breathe deeply and fully into the feeling and sensations in your body. Really bring that experience to life. 

I bet you’re not still ruminating about the things I mentioned above, or your concerns for the day. 

Science Supports Gratitude

One study involved dividing over 300 students dealing with anxiety and depression into three groups. All three groups received counseling. For one group that was all. The second group also wrote gratitude letters. The third group also wrote about their negative worries.

Of the three groups those that wrote the gratitude letters recovered faster and reported fewer symptoms, lasting over time.  

The results showed that with a grateful attitude in life, we gain acceptance and become fearless of the future.

Significant studies over the years have established the fact that by practicing gratitude we can handle stress better than others. 

By merely acknowledging and appreciating the little things in life, we can rewire the brain to deal with the present circumstances with more awareness and broader perception.

Back To Your Thanksgiving

I imagine for many of you reading this - gratitude isn’t new. However, I know sometimes I simply get too busy and caught up in trying to solve problems, or deal with life, that I stop being grateful.

We all tend to say thanks a lot, but gratitude actually involves a bit more reflection and actual ‘presenting’. This means not just a reactive response but a felt sense in the body and, aside from the word, taking the moment to consider what I am grateful for. 

Here’s a simple way to develop more gratitude:

• Start by observing. Notice the thank you’s you say. Just how habitual of a response is it? Is it a hasty aside, an afterthought? How are you feeling when you express thanks in small transactions? Stressed, uptight, a little absent-minded? Do a quick scan of your body—are you already physically moving on to your next interaction?
• Pick one interaction a day. When your instinct to say “thanks” arises, stop for a moment and take note. Can you name what you feel grateful for, even beyond the gesture that’s been extended? Then say thank you.

How To Try This At Work

I’d also encourage you to try something different at work this week. Start a meeting with a simple check in from each person about one thing they are grateful for in their life. 

I know, not the usual business check in. However, imagine a meeting that starts and is filled with the benefits of gratitude mentioned above versus those of worry and anxiety. I bet you will find the end results are worth it.

Let us know how it goes. 

Our Gratitude for You

We’ll end by saying how grateful we are for you. 

• We have appreciated all those that have shared with us their thoughts and feelings about our Mojo Monday messages. 
• We’ve loved coaching and helping you, your team, and your company face these challenging times and work better together. 
• We’ve also been so grateful to be able to share our podcast and are grateful to you for listening and passing it along. Thank you!

Have a wonderful thankful Thanksgiving week.

~ Susan Clarke and CrisMarie Campbell