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Finding Gratitude

  • Nick Axtell
  • Oct 5, 2024
  • 3 min read

Our brains are still wired for survival, that means that behind the scenes they continue to scan for danger to keep us safe. In reality, this can result in a bias in our thinking, which pulls our focus to the worst case or negative outcome. Finding gratitude is not about viewing the world through rose-tinted glasses but it is about looking for moments to be thankful for, despite what may be going on. By practicing gratitude as a mindfulness technique it is possible not only to balance your thoughts but even to reprogramme your thinking.


Handwriting in a journal. Reads Today I am grateful for, and then lists family, work, hobbies, and friends.

Why gratitude contributes to lasting change

The positive impact of mindfulness practice on the brain has been evidenced by measuring changes to physical markers, such as hormone levels in the body, as well as brain imaging techniques. Neuroplasticity is the term used to describe the ability we each have to rewire our own brains using experiential factors(1). Contrary to some earlier thinking, we now know that our brains have the ability to reorganise neural pathways which, in turn, allow us to learn new things and to adapt our responses to internal and external stimuli such as stress and anxiety.


Why is gratitude important?

Contributing to positive change in our minds and mental wellbeing is not the only benefit associated with gratitude practice. Showing gratitude to others for something you are genuinely thankful for helps to reflect in the moment and has been shown to support stronger relationships(2,3).


Gratitude practice has also been shown to support improvement in areas of physical health too, such as blood pressure and improved sleep(4,5).


Finding Gratitude

You might find gratitude from a call or text from a friend, your bus being on time, for a moment of sunshine, or even for the rain. Perhaps today you're grateful for your family, your home, or your health. Finding gratitude looks different for everyone, from the smallest moment in a day, through to the most existential thoughts, there is no right or wrong. It is even possible, arguably more important, to look for moments of gratitude in the toughest situations.

So, how can you reinforce gratitude in the present?

Keeping a daily gratitude journal can be a great way to form the habit of looking for gratitude each day, even in the most ordinary moments. Another option is to keep a gratitude jar and add notes each day to record what you are feeling thankful for. It can also be valuable to reflect back on tougher times, and consider what you are now grateful for in contrast.

Glass jar with handmade wooden hearts decorations and ribbon near a stack of colored papers and a blue pen.

A personal moment to find gratitude. The start of 2024 was tough, it didn't feel like there was much to be grateful for. My mother-in-law was diagnosed with cancer. We were overwhelmed with emotions; sadness, anger, the unknown, unfairness, numbness - I took some time to reflect and was able to find gratitude in the situation being faced, despite how devastating it was. I reflected on how fortunate I am that I have reached my age without anyone so close to me having been diagnosed with cancer before now - for this I am grateful. I also remain grateful that I am able to offer support and reassurance, to attend appointments, to help sort medication out each week, to be there to talk to when needed. Would I change the situation if I could? Of course, but actively finding gratitude has helped me to accept what is happening and to be more present for all involved.


Reference

  1. CHERRY, K. (2022). What Is Neuroplasticity?. https://www.verywellmind.com/what-is-brain-plasticity-2794886.

  2. NEWMAN, K. (2019). How a Lack of Gratitude Kills Relationships. https://www.mindful.org/how-a-lack-of-gratitude-kills-relationships/

  3. GORDON, A. M., et al. (2012). To have and to hold: Gratitude promotes relationship maintenance in intimate bonds. Journal of Personality and Social Psychology, 103(2), 257–274. https://doi.org/10.1037/a0028723

  4. REDWINE LS., el al. (2016). Pilot Randomized Study of a Gratitude Journaling Intervention on Heart Rate Variability and Inflammatory Biomarkers in Patients With Stage B Heart Failure. https://journals.lww.com/psychosomaticmedicine/abstract/2016/07000/pilot_randomized_study_of_a_gratitude_journaling.5.aspx

  5. ALEX M., et al. (2008). Gratitude influences sleep through the mechanism of pre-sleep.

    Journal of Psychosomatic Research, Volume 66, Issue 1. https://doi.org/10.1016/j.jpsychores.2008.09.002

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