Practicing gratitude: why and how?

During this holiday season, it’s easy to get caught up in desire, stress, and wanting more. But it’s also a great time to see all the “gifts” around us: family, friends, good health, etc. That’s why Claire Andréewitch, our founder, wanted to talk to you about incorporating a gratitude practice into your life this season.

What exactly is gratitude?

Gratitude begins with being aware of the beauty of life, and being grateful for what you have (material and immaterial). It is a powerful emotion generated from within, it is the expression and recognition of good. This emotion generates an energy of general positivity that extends both inward and outward. Indeed, it immediately lowers the level of cortisol – the stress hormone – in the body, and everything you feel you transmit to those around you.

Gratitude is spontaneous, but many studies show the benefits of making it a daily practice. Making a conscious effort and deliberately integrating it into your daily life brings so many benefits, both physical and mental. Studies show that it contributes to making us happier, just as it can reduce inflammation in the body.

The importance of gratitude is valued all over the world. In different cultures, celebrations are organized around this theme: Moon Festival in China, Erntedankfest in Germany, Thanksgiving in the US, etc.

But why is this important?

Studies show that practicing gratitude helps to get rid of/decrease negative emotions and toxic thoughts. It helps to shift the inner focus away from these diminishing thoughts.

The more you focus on what you have, the more satisfied you feel with your life and the less you obsess over what is "missing": mentally created "needs" and "wants". It becomes a vicious or virtuous cycle in both directions.

As mentioned, gratitude brings you many benefits both physically and mentally. Here are some examples:

• Improved mental health. By focusing on the good, we leave less room for negative thoughts.
• Strengthening the immune system. Gratitude contributes to an overall sense of well-being. Stress reduces the immune response, so managing your stress better also means strengthening your immune system.
• Better quality sleep. By practicing gratitude regularly, you will reduce your stress levels to achieve deeper and more restorative sleep.
• More sincere, deeper, intimate relationships. Gratitude plays a key role in creating a relationship, as well as strengthening existing relationships. People who express gratitude to each other show greater satisfaction in their relationships.
• Improved self-esteem. People who practice gratitude daily have higher self-esteem, partly due to their ability to see the positive side better, and appreciate the path they are on.
• An increase in empathy and a reduction in aggression. Those who practice gratitude behave with more sensitivity and empathy and are less “reactive” and emotional.

How to practice gratitude?

Examples of gratitude practices

• Write a gratitude journal. Make it a pleasant practice for yourself. Dedicate a small notebook just for this, take it out in the morning before you even look at your phone. Start by writing down three things you are grateful for, either as a list or in complete sentences. This can also be the moment before bed for a moment of calm that prepares you for a restful night.
• Practice a moment of gratitude each day. A good time to do this is before you eat, or just before you fall asleep. Close your eyes and think of three things you are grateful for. Involve your family or partner in this practice. When you are all together, share a few minutes to discuss the things in your life that you are grateful for, this can be done in the morning around breakfast or at dinner time.
• Spread gratitude around you. Reconnecting with gratitude also means expressing it! Tell someone that you love them and how much you appreciate them. Also thank the people who serve you in the community: the shopkeeper, the bus drivers, etc. You will quickly receive a positive attitude in return, a virtuous circle is created.
• Write a letter of gratitude. Write a letter or message to a person you haven't seen for a long time and express your gratitude, appreciation or love! Write as if you were addressing the person directly, don't worry about the form because a spontaneous letter is the most touching and "right" in context.
• Commit to spending one day a week without complaining about anything (this day will be dedicated to gratitude). Every time you think about something negative, turn it into a thought of gratitude. For example, if you have to take the stairs because the elevator is broken, think instead of the gratitude you feel for your healthy body that allows you to climb those stairs.
• Gratitude Board: Take a photo a day (or more) of something you are grateful for (flowers on your morning commute, your family, etc.). Print them out and create your own gratitude board. This will help you visualize your gratitude, and as we’ve seen together, visualization is so powerful for the mind.

A few words to finish…

To truly integrate a new routine/gesture into your life, don't let yourself be too limited by the notion of "you have to".... If you've heard that "you have to" practice gratitude by writing down 3 positive things every night before going to sleep, it might just discourage you if you miss the practice one night, and you think that outside of this slot the work will be less effective or have less meaning...

I advise you to first keep your goal and your why in mind (why I practice every day) and then stay a little flexible on the "how" if the routine is not easily found in your daily life. One day it will be in the morning, one day at the office, one day in the evening etc. One day you will maybe write down 10 things and the next day 2 things!

It is mainly the regularity that counts. Not the precise moment. Then the how will perhaps gradually alternate, and you will realize that you no longer need to write down to remember, one fine morning you will wake up and it will perhaps be the first gesture of the day: naturally, you start to list positive things internally.

Personally I recite a gratitude mantra EVERY morning, even if I wake up with the blues… I want to say especially in difficult times it helps us to move forward better and not sink. It is among the most beautiful practices, so transformative, so powerful…

For this end of the year, get into the habit of observing, noticing and looking for the positive around you...it will be your greatest gift to yourself. And to others.

Gratitude for you, for this beautiful community, for our enriching exchanges, and the kind sharing.