In challenging times, having an attitude of gratitude may feel like a cliché, but it can be a powerful tool to help you reframe your perspective and create a more positive experience.
“Gratitude is a strong tool to help you reframe things during a hard time,” said Yazhini Srivathsal, MD, a psychiatrist with Banner Behavioral Health Hospital. For example, instead of saying you’re stuck at home, try reframing it to being safe at home, or even being thankful for having a home. This simple shift in mindset can have a significant impact on your mental health during difficult times.
Gratitude doesn’t ignore your other feelings
Being grateful doesn’t mean you push aside other emotions or avoid addressing challenges in your life. “We can still have a lot of other feelings about things going on, including sadness, anger, or grief,” Dr. Srivathsal said. “It’s good to allow ourselves to feel all these other feelings yet not forget about the things and reasons we are grateful.”
Let gratitude be your guide
When stress or anxiety feels overwhelming, gratitude can help you refocus on the positive aspects of your life. During tough times, it’s easy to dwell on what you’re missing or wishing for changes that may not be possible. Practicing gratitude allows you to find satisfaction in what you have and where you are right now.
“Practicing gratitude does not just make you feel better momentarily, but it is also good for your physical and emotional well-being,” Dr. Srivathsal said. “It helps with decreasing stress levels, improving sleep, pain tolerance and self-esteem. It can help you make better decisions, including lifestyle choices, and decrease your risk for chronic medical conditions like hypertension and diabetes.”
How to build a gratitude practice
“Prioritize things in such a way that brings in more meaning, mental peace, and happiness for you,” Dr. Srivathsal said. “Just like many other aspects of our lives, gratitude also gets better with practice.”
Here are some ways you can integrate gratitude into your daily life:
- Start a gratitude journal: Begin or end each day by jotting down three things you’re grateful for. These can be small, like a sunny day, or significant, like support from a friend.
- Meditate or reflect: Dedicate time to focus on the things you are grateful for or count your blessings as part of a meditation or reflective practice.
- Express your gratitude: Acknowledge others for their positive impact on your life. Send a thank-you note, email, or verbally express your appreciation to someone you value.
Gratitude’s long-term benefits
Developing a gratitude practice takes effort, but over time, it can improve your mental health, foster resilience, and enhance your overall quality of life. Even in difficult moments, gratitude can help you find joy and peace.
If you’re struggling with your mental health or need support, Banner Health is here to help. Schedule an appointment with a behavioral health provider today to explore ways to improve your well-being.
Recommended reading
- Fixed vs. Growth: How a Growth Mindset Can Change Your Life
- Why Loving Yourself Isn’t Selfish and How to Fit It into Your Life
- Would You Like to Be Less Pessimistic? Try These Smart Strategies
