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Gratitude Practice for Self Care
Last Updated on August 22, 2023 by Tracey McGrath
A gratitude practice can mean different things to each and every one of us. What do you think of when the word “gratitude” is mentioned? You may associate it with saying thank you but gratitude actually goes a lot further than that. It’s a much deeper appreciation. And a gratitude practice can generate positivity that shows up in your life in lots of ways.
If you’re not practicing gratitude on a regular basis, it’s time to start a gratitude practice for self-care. Science says that gratitude can improve your physical and emotional health. And a gratitude practice makes you less likely to be affected by self-doubt and negative thinking.
Read on to discover why you should introduce gratitude into your self-care. You might be surprised at some of the benefits you’ll experience!
The Benefits of a Gratitude Practice
Gratitude has many benefits for mental and physical health backed by science including increased happiness, better sleep and improved life satisfaction.
In a study by Robert Emmons at UC Davis in California, one group of participants was asked to list things they were grateful for. The other group focused on problems and setbacks. The gratitude group saw improvement in their health and wellbeing, including having more energy, enjoying better quality sleep, and fewer aches and pains. They were also more optimistic about their health than the group that concentrated on the negatives.
Other physical effects can include lower stress levels and a 23% reduction in cortisol levels (the stress hormone). If you find it hard to manage your stress then a gratitude practice can help you. This can be a game changer for managing stress!
Gratitude can also help improve health involving heart disease patients. It can lower blood pressure and improve the immune system. And as you practice gratitude you are more likely to eat healthier and exercise more.
In another study, participants were asked to write a thoughtful letter to one to three people expressing their gratitude. The letter-writing practice showed they felt happier and more satisfied with their life.
Gratitude can make you more open to forgiving people. If you’re holding onto a lot of bitterness and resentment and finding it hard to forgive people for past events, gratitude could be just what you need to start moving forwards.
Gratitude Practices For Self Care
Be mindful.
Mindfulness is a big part of gratitude, which makes sense when you think about it. After all, how you can be grateful for things if you’re not really aware of them? The more mindful you are, the easier you’ll find things to be grateful for. Check out my article on What Mindfulness Is for ways to start a mindfulness practice! And grab a FREE mindfulness daily journal to start your practice TODAY!
Keep a gratitude journal.
Writing down the things that you’re grateful for can be really powerful. According to research, those who used gratitude journals often experienced more happiness, slept better, and lowered their stress.
A habit of noting down 3-5 things that you are thankful for each day at bedtime is a wonderful way to end your day. These can be anything, from someone who smiled at you in the street to seeing the faces of your family after a long day at work. Your first sip of coffee, your pants, clean water, or your houseplants. Anything and everything is game!
Incorporate it into yoga.
If you try to do yoga as part of your self-care, why not add a gratitude practice too? It’s a perfect opportunity given that you’re already very much in the present during a yoga session. Try thinking about a few things that really make you grateful while you’re doing yoga. This can be an easy way to introduce it in an already established practice.
Write a gratitude letter.
Think of someone who has gone out of their way for you or who has made some lasting impact on your life. Write a letter to tell them what this means to you. Then if it feels good to you, you can either send it to them or hand deliver it.
Practice Gratitude with Your Kids
Include a gratitude practice in the car with your kids. Every time you get in the car have everyone list at least 3 things that they are grateful for. It will help your kids to start being mindful of all they can be grateful for.
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Tracey McGrath is an artist and pharmacist. She is on a journey to share how mindful art can help women with their mental health. She is a certified mindful art teacher by the International Mindfulness and Meditation Alliance and a certified meditation teacher by UnPlug Meditation Studio. She is also a Duke Health & Well-Being Usui Reiki Level 3 Master Practitioner as well as a Certified Strategic Life Coach and Certified EFT Practitioner by Priority Academy. She earned her doctorate of pharmacy from UNC Eshelman School of Pharmacy in 2004.