Noticing beauty in times of turmoil: How gratitude helps free us from pain
During troubling times, it’s easy to get down in the dumps and want to give up. Our brains are programmed to zero in on danger and threat. We are more likely to notice what’s going wrong rather than what’s going well. However, it is possible to counter this negativity bias by actively noticing and paying attention to the stories of hope, love, and connection that surround us. It is in fact during a crisis (not after!) where gratitude is most valuable.
Gratitude allows us to expand our ability to cope during painful periods by building resilience and connecting with others.
What is Gratitude?
Gratitude is derived from the Latin gratia, meaning grace, graciousness, or gratefulness. All of which involve some aspect of generousness, gifts, the beauty of giving and receiving, or getting something for nothing.
There is evidence supporting its value for promoting wellbeing and boosting health by initiating the parasympathetic nervous system in times of stress. Taking a pause and expressing a moment of thanks can ultimately lead to a response that helps bring down blood pressure, and heart rate as we slow our breathing and enter a state of calm.
Gratitude can be viewed as a state or trait. We can experience gratitude during a moment of appreciation, or it can last over the long-term as part of one’s character. It involves a recognition of the blessings and gifts we possess that extend beyond material wealth. Furthermore, we can nurture these feelings of wellbeing by practicing gratitude.
The simple act of noticing, attending to, and giving thanks uplifts our mood and brings meaning to our lives.
Practicing gratitude: Giving thanks from within and with others
Gratitude can be a personal experience or one that is shared with others. It might feel effortful at first, however, in time it will become more automatic as you adopt a more positive outlook.
Gratitude Journal: Every evening, spend a few minutes writing down what went well during your day. It doesn’t need to be anything big! Notice the small things, like a good cup of coffee first thing in the morning or catching up with a friend.
Grateful Contemplation: Remove yourself from distractions such as phones or TV and spend 5-10 minutes reflecting on what went well during your day. Try to make this part of your daily schedule, consistency is key!
Gratitude Conversation: Share your thoughts of gratitude with a friend or a family member by listing 3 things you are grateful for each day. Take turns revisiting these moments and reflecting on why this was meaningful. Carve out time every day linking it with another regular activity such as before a meal or before going to sleep.
Give thanks: Make a conscious effort to notice consideration towards you or someone else and give it the praise it deserves with sincere appreciation. Pay attention to moments of kindness throughout your day and say, “thank you.”
Written by Kylie D'Angiulli (she/her), RSW, MSW. At our clinic, we’re proud to have both a Social Worker and a Psychotherapist as part of our mental health team. If you’d like to connect with them, speak to your physician for a referral.