What kind of world do you want to live in? Too many of us live in a world of anxiety. Stress with work, commuting, relationships, and each new crisis on the daily news can plunge us into a world where we feel constantly under attack.
Anxiety is the number one mental health problem in the United States. But no matter what is going on around us, how we respond to external reality can shape our future and transform the world we live in. Do you feel victimized by a hostile world, feel defeated by current problems or see them as challenges to be overcome? Do you see yourself as capable or an abject failure, responding with what psychologist Martin Seligman has called optimism or learned helplessness?
Research at the University of Rome has shown that we can transform the world we experience by adopting a regular gratitude practice. We can begin seeing ourselves and our world in a more compassionate light, recognizing the possibilities within and around us.
Cultivating a grateful attitude makes us more compassionate toward ourselves whenever things go wrong. Reducing harsh self-criticism and self-attack, gratitude becomes a protective factor against anxiety and depression. Changing how we see the world, it helps us notice and appreciate the good things in life. Gratitude improves our relationships with others, creating greater kindness and compassion to heal our troubled world.
Here are some simple ways to add gratitude to your life:
- Pause for a moment in the midst of your busy days to focus on one thing you’re grateful for: think of a dear friend, enjoy the playful antics of a kitten or puppy, appreciate the beauty of nature’s artistry in a winter sunset or raindrops sparkling on the trees like tiny crystals.
- Make it a point to thank people—from your favorite aunt to a helpful neighbor and the clerk at the store—reaching out and connecting with a simple expression of gratitude.
- End each day with a gratitude practice, thinking of three things you’re thankful for. You may want to keep a gratitude journal to record these things.
This year, you can begin healing the world, one grateful moment at a time.
Namaste,
Diane
References
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: an experimental investigation of gratitude and subjective well-being in daily life. Journal of personality and social psychology, 84(2), 377.
Emmons, R. A. (2016). The little book of gratitude: Create a life of happiness and wellbeing by giving thanks. New York, NY: Hachette.
Hill, P. L., Allemand, M., & Roberts, B. W. (2013). Examining the pathways between gratitude and self-rated physical health across adulthood. Personality and individual differences, 54(1), 92-96.
Petrocchi, N., & Couyoumdjian, A. (2016). The impact of gratitude on depression and anxiety: the mediating role of criticizing, attacking, and reassuring the self. Self and Identity, 15(2), 191-205.
