Tips For Practicing Gratitude
The Importance of Gratitude Now More Than Ever
The holiday season can be full of joy and nostalgia for some, while for others it can be a bit more difficult especially when the expectation is that everyone be happy and celebratory during the holidays. No matter where you are and how the holidays land for you, we can all benefit from taking a moment to reflect and practice gratitude.
2020 has been an especially tough year with COVID-19 complicating our work, our daily rituals, our ability to travel and spend time with friends and family. So now more than ever, practicing gratitude can be important for maintaining good mental health, positivity, and fostering the resolve to keep moving forward as better days will come.
Where Gratitude Gets You
If you’re a fan of NPR, podcasts, or both, you may already know about the popular Hidden Brain hosted by Shankar Vedantam. In a recent episode called “Where Gratitude Gets You” Shankar speaks with researchers who’ve found that practicing gratitude isn’t just a fluffy ideal, but can actually help us develop willpower, more self control, and overall better health and well-being.
It turns out, research suggests that when we practice gratitude — what we have, who we have in our lives, what we appreciate about ourselves, our lives, the things we often take for granted — we can actually improve our ability to feel better about both the present and the future. It can also help us develop stronger self control.
Now, we’re all about indulging now and then. But in a year where so much that’s happening around the world feels like it’s out of our control, wouldn’t it be nice to sharpen our sense of self control and feel more assertive to be able to make the most of our circumstances?
5 Exercises to Practice Gratitude
List 3 things you take for granted but are very thankful for. These could be your health, someone in your life, a pet, something at home that makes you feel at ease. Write a few words about each pick so you know why you chose it.
List 3 things about yourself that you appreciate. Self care starts with self love. Maybe you’ve got razor-sharp wit, or wonderful hair, or can remember how to do long division… whatever it is, there’s always something to love about ourselves without being vain. So what do you appreciate about you?
Recall 3 people who’ve had a positive impact on your life. It’s easy to get caught up in comparisons, especially with social media feeding sometimes unrealistic or unattainable pictures of other people’s lives. So instead, think about 3 people in your life who had a real, meaningful, and positive impact or influence on you. It doesn’t have to be big! Maybe you still remember a compliment you received, or recognition in school, at work, or from friends that to this day still makes you feel euphoric when you think about it. That’s exactly the point of this exercise! When you recall those positive influences, you’ll be able to remember that person, how they made you feel, and how they helped lift you up. Want to take this a step further? Call, text, email, or write a letter to that person. It doesn’t have to be overly complicated, just a note that you were thinking of them, the way they impacted your life, and imagine how it would make them feel to receive a note like that.
List 3 things you’ve accomplished and feel proud of. This could be as simple as making the bed every morning for a week, or something bigger like getting a promotion, accomplishing a resolution, working out, or learning to cook a new recipe. The point is that big or small, good mood or bad, we’re always making accomplishments. If that inner voice sometimes leads to more negative thoughts or reinforcement, then this exercise is a way to break out of that and recognize the positive things you’re doing.
Reach out to someone you’ve been meaning to get in touch with. Few things can be as energizing as catching up with old friends, colleagues, mentors, or family. The holidays, especially as we’re encouraged to avoid non-essential travel and large gatherings in 2020, can be the perfect time to reach out and connect with someone you’ve been meaning to get in touch with. Tell them you were thinking of them. Try recalling a story with them about a joyful time you had together — an adventure, a memory, a trip, a funny moment you shared. Being grateful for the people in our lives and the moments we share helps energize and invigorate the soul.
Connecting With Nature At Jalan
With Jalan Facial Spa being based in Denver, we’re so fortunate to have access to the great outdoors and opportunities to reflect on gratitude in nature. With our origins in eastern tradition, nature is at the heart of everything we do at Jalan. From natural plant-based skincare to the soothing nature themes throughout the spa. Nature is a grounding force and tuning into the rhythms, beauty, aromas, and vibrance of the outdoors helps us feel connected and grateful.
If you’re ready for a break to enjoy a moment of zen, we’re ready to welcome you to the spa for reflection, restoration, and yes, practicing gratitude.