Many of us regard the Thanksgiving holiday as an annual opportunity for counting our blessings.
There's good reason for practicing the giving of thanks throughout the year: Research suggests that cultivating an "attitude of gratitude" is associated with
- reducing depression. Gratitude helps you be thankful for what you have instead of focusing on what you don't have.
- reducing anxiety. Gratitude can help you focus on what's working in the present. Anxiety tends to focus on fears about the future or ruminations about the past.
- improved heart health. Focusing on gratitude slows the heart rate. In addition, keeping a gratitude journal can drop the diastolic value (the lower, resting blood pressure number). This is the pressure when the heart is filling with blood and the system is at its lowest amount of pressure. (If the bottom number is high, that's not good.)
Gratitude is a choice. You don't have to feel deep gratitude welling up in your heart. It's not about denying the bad things. Being grateful is about making sure you notice the good things too and don't take them for granted. Gratitude is a perspective. If you can make it a habit, it will pay dividends through thick and thin.?
- Morning reflection. Before you take up the tasks of the day, pause to give thanks for a past blessing. Perhaps a teacher who influenced you. A special vacation. Or a favorite family dessert. Let the sensation of gratitude soak in during a few minutes of silence.
- Daily log. At the end of your day, take a moment to reflect. What are you thankful for today? Assistance received at the pharmacy? A phone call from a friend? A beautiful sunset? Deepen your appreciation by keeping a written gratitude log.
- Giving gratitude. As you go about your life, look for opportunities to say "thank you." Was a store clerk extra helpful with mom? Perhaps a neighbor did some yard cleanup for dad. Give that person a call or send a thank you (note, text, or email).
- Weekly check-in. It's easy to have the days and years go by in a busy blur. Instead, set aside time each week for savoring recent experiences and identifying good things to anticipate. Better yet, strengthen your gratitude by recounting your blessings with another.
Having trouble feeling grateful?
It's not always easy. But we at Aging Well Rochester notice that gratitude can be cultivated, and to profound effect. As the Monroe County and Ontario County experts in family caregiving, we see the ways a balanced perspective can help families regain a stronger footing despite the challenges of eldercare. Let's start the conversation. Give us a call at 585-271-0400.
