Do you want to have a better life? Need to sleep better? How about improve your marriage? Well, one way to improve your way of living is with gratitude. Yes, gratitude. Researchers have found that gratitude improves a person’s
mood, personal relationships and overall sense of well-being (Barlett &
DeSteno, 2006 & Watkins, et al, 2003). One study by Digdon & Koble (2011),
found that gratitude interventions help with sleep problems. Isn’t it amazing
how such a simple thing as being thankful can have such a profound affect on
us?
While I was reading the book of Philippians one day, I was struck by what my New International Version
(NIV) Study Bible commentary had to say about Philippians 4:6-7. If you recall,
the verse goes like this…
“6 Do not be
anxious about anything, but in every situation, by prayer and petition, with
thanksgiving, present your requests to God. 7 And the peace of
God, which transcends all understanding, will guard your hearts and your minds
in Christ Jesus.”
The commentator wrote about this verse (my paraphrase), worry and
thanksgiving are two opposing forces; one cannot be worried and thankful at the
same time. “Wow,” I thought, “that’s good.” It occurred to me that we
often focus on trying to “stop worrying” but never replace it with
anything. It’s like the “yellow car” exercise where you are told to imagine a yellow car, then told to stop
thinking about the “yellow car.”
Can you stop thinking about the “yellow car?”
Well no, because we continue to talk (or think) about
it. It’s not until we think of
something else our thoughts shift. What better way to quiet the worry and
anxiety in our lives then to change our focus to being grateful? Apparently, if
we practice gratitude we feel better, are less anxious, plus we treat our loved ones better.
And here all along, the Bible had it right.
Here is one way to practice gratitude: keep a gratitude
journal.
- Get something to write in. It can be a journal, notebook or an iPad app (Yes, there’s even an app for that... get the app here).
- Now, write down at least 5 things you are thankful for. Be specific.
- Write in your journal daily. (It’s only 5 things a day, how hard can it be?)
- Review often. (Reflect on the things that you were grateful for yesterday as well as today).
- Pass it on. Smile or help someone else. Maybe you’ll end up in someone’s gratitude journal.
Want more information on gratitude journals:
Tips for Keeping a Gratitude Journal
I am Thankful
References:
Bartlett, M. Y.
& DeSteno, D. (2006). Helping when it costs you. Psychological Science,
17(4), 319-325.
Digdon, N.
& Koble, A. (2011). Effects of constructive worry, imagery distraction, and
gratitude interventions on sleep quality: A pilot trial. Applied Psychology:
Health and Well-Being, 3(2), 193-206.
Watkins, P. C.,
Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and happiness:
Development of a measure of gratitude, and relationships with subjective
well-being. Social Behavior and Personality, 31(5), 431-452.
