Family quarrels, busy friends, negative media focus, and critical co-workers and supervisors can leave you feeling depressed, anxious, and alone. The negativity of the world doesn’t have to effect your inner world. Gratitude is your key to unlocking happiness.
Gratitude is being aware of and appreciating good things that happen and taking the time to express thanks. Here are just a few positive outcomes of expressing gratitude:
- Less burnout
- Higher job satisfaction
- Motivates pro-social behavior
- Corporate social responsibility
- Affect perception of the workplace
- Positive bias in remembering life events
- Promotes effective coping skills
There are many ways to express gratitude. One suggestion is keeping a daily journal in which you list as many things you feel appreciative of in a ten-minute time span. You may desire to focus on dispositional and situational gratitude. Focusing on different aspects of well-being brings is another way to bring more gratitude into your life. Thus if you are more grateful for social aspects of your life but not your work environment, you may benefit by focusing your appreciation on workplace issues.
To ensure consistency consider choosing a convenient, consistent time and location. With repetition, a healthy habit is formed, and you’ll start noticing the benefits. To increase the likelihood that you will follow through on maintaining a gratitude journal consider:
Things to consider:
Daily journaling is the most effective. Regardless, research shows entries made daily, over a short period (two weeks) or longer; weekly over a longer period (ten weeks) had a positive impact.
Professional. Intimacy. Family. Social. Personal. Recreation. Spiritual. Career. You may choose to pay attention to a different aspect of your life each day of the week or to center on only one facet over a particular time span. It is your choice.
Use pencil and paper, audio recording, word processing, or a smartphone or tablet computer application. Does one approach differ in effectiveness versus another? Choose the one that enables you to maintain consistency.
Write a letter expressing your gratitude to a particular person, supervisor, colleague, friend, or loved one could impact the recipients’ attitudes and behavior in the workplace, home environment, or social settings. It can also help you cope more efficiently with conflict even if the letter remains sealed.
I would like to express my gratitude to all of you who have supported me and been a friend and confidant. Your caring nature and support have been invaluable in my development. Thank you from the bottom of my heart.
I know that the holidays can be a tough time for many, so I offer my support.
If there is someone you know who may need help, please have them reach out to me at (424) 258-5416.