The Powerful Ripple Effects of Living Gratefully

I sat with my 11 year old daughter today as she wept (practically wailed) over the fact that her sister had just left to go home to the other side of the world.

I didn’t really know how to comfort her. The raw truth is that yes, it sucks and it’s painful. I didn’t want to dismiss her pain, or give her answers that would be like putting a sticky plaster on a gaping wound.

I was careful not to go to my default reaction: ‘what have you got to complain about, you have so many good things in your life…’ or ‘there are children in the world who don’t even have parents, let alone sisters that love them….’ The fact is, despite all those truths, her tender heart was in pain and the ‘you should be thankful’ never really cuts the cloth when someone is in pain..

Thankfulness is a reaction - you can't ‘make’ someone thankful - thankfulness is a momentary feeling caused by something in the now - a gift, a surprise, a wonder… it’s a temporary emotion that ebbs and flows with whatever life throws at you.

Right now, my daughter wasn’t thankful.

Thankfulness could not be cultivated there and then, but gratefulness could - and gratefulness is GOOD FOR YOU!! Gratitude looks like cultivating an attitude of appreciation in life outside of present circumstances and feelings. You can be grateful in moments where you don't ‘feel’ thankful. Thankfulness is reactive, gratitude is proactive.

So, above my daughters' sobs, I simply began to whisper ‘I’m so grateful for Bella - for the time we got to spend together’ ‘I’m so grateful for the relationship that you have, even at a distance’ ‘I’m so grateful for the memories’ .... I went on.

She went from wailing to wondering… as her little eyes looked up and her troubled mind began to remember.

Gratefulness is infectious, in my own personal life I have seen the power of simply beginning to pause in gratitude. It is a simple yet incredibly powerful practice that can transform your perspective on life and the lives of those around you for the better.

Coaching tools are important to me - I don’t just want to give concepts, I want to be able to see people improve their wellbeing and achieve their goals. Practicing gratitude is one of the most effective tools I recommend.

Gratefulness is the soil in which life is germinated and peace and contentment blossom.

Gratitude - its effects can be measured!

A wealth of research over the past two decades has demonstrated the benefits of intentional thankfulness. Studies show that consistently practicing gratitude can:

• Increase happiness and life satisfaction (up to 25%, according to a 2005 study published in the Journal of Happiness)

• Improve physical health, including better sleep and fewer aches and pains (according to a 2012 study by Kent State University researchers)

• Strengthen relationships, making you feel more connected and compassionate toward others (per a 2014 University of Georgia study)

• Reduce stress, anxiety and depression (as evidenced in multiple studies compiled by Harvard Medical School)

• Enhance self-esteem (according to a 2014 Journal of Applied Sport Psychology study)

Cultivating gratitude on a regular basis is good for your body and for your soul.

Gratitude - how can I grow in it?!

Here are some simple steps to grow in your ability to be intentionally grateful:

• Keep a gratitude journal. Spend 5-10 minutes each day writing down things you're grateful for. Studies show journaling amplifies the positive effects.

• Write thank you notes. Send or give thanks to people who have done something meaningful for you.

• Share your gratitude. Tell at least one person each day why you're grateful for them.

• Meditate on thankfulness. Start your meditations by focusing on all you have to be grateful for.

• Give back. Volunteer for a cause you care about to practice gratitude in action.

Consistency is the key - with intentionality, the art of gratitude can become an automatic part of your daily life.

I challenge you…..

I challenge you to choose one of the above techniques and commit to practicing daily gratitude for the next month. Be aware of how it starts rewiring your mind to focus on blessings rather than burdens. Take note of the positive ripple effects it creates in your mood, health, relationships and overall attitude toward life.

Gratitude is an easy but phenomenally empowering habit. By purposefully cultivating gratitude each day, you can drastically transform your life for the better. Research proves it and your life experience can too. Accept the gratitude challenge today!

“Gratitude unlocks the fullness of life. It turns what we have into enough and more. It turns denial into acceptance, chaos to order, and confusion into clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow” (Beattie, 1990)