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Four Great Gratitude Strategies

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https://greatergood.berkeley.edu/article/item/four_great_gratitude_strategies

greatergood.berkeley.edu

Four Great Gratitude Strategies
Over the past two decades, much of the research on happiness can be boiled down to one main prescription: give thanks. Across hundreds of studies, practicing gratitude has been found to increase positive emotions, reduce the risk of depression, heighten relationship satisfaction, and increase resilience in the face of stressful life events, among other benefits.

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Count your blessings

Spend 5 to 10 minutes at the end of each day writing in detail about three things that went well that day, large or small, and also describing why you think they happened.

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Mental subtraction

You don’t know what you’ve got till its gone. 

Consider the many ways in which important, positive events in your life—such as a job opportunity or educational achievement—could h...

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Savor

We have a tendency to adapt to pleasurable things—a phenomenon called “hedonic adaptation”—and appreciate them less and less over time. 

We can interrupt this process by...

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Say “thank you”

Gratitude can be especially powerful when it’s expressed to others. 

If there is anyone in your life to whom you feel you’ve never properly expressed your gratitude, writing a t...

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Reframe or divert

The first step in approaching a negative situation with an optimistic outlook is to accept what you can’t change.

Once you’ve done that, you have 2 options: reframe ( look ...

Savor the good

Noticing and savoring the pleasant moments and thinking, "Wow, this is really great "can strengthen positive emotions.

In general, we tend to dwell on the negative side and not notice the positive things we experience.

Set reminders

Write yourself a message on a sticky note and attach it to your computer screen at work (an inspirational quote, a reminder to smile, etc).

Small reminders like these help keep positivity front and center in your life.

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Emotional Resilience

Emotional Resilience

This is the ability to handle a stressful event or experience without destroying one’s resolve, sense of purpose, or sanity.

An emotionally resilient person can channelize...

Journaling to increase emotional stamina

Reflective journaling as a daily practice helps us improve our emotional stamina.

Writing down our experiences leads to new insights and a deeper understanding of our behaviour and actions. Writing down your failures and successes also helps us self-analyze our life in an objective, detached way. One can choose a pen and paper or digital format to write and make it a point to write when one experiences highs and lows in life.

Self-Compassion

We have to take care not to damage our self-esteem and our sense of self-worth by being judgemental about ourselves.

Embracing one’s imperfect moments with kindness and grace, makes us see the positive aspects of the situation and helps us learn from our mistakes. Meditation and certain thought exercises that steer our mind towards positivity, help us in being compassionate towards ourselves.

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Gratitude

Practicing gratitude is good for our mental and physical health.

Several scientific studies show that there is a deep neural connection between gratitude and giving. When we're grateful, our...

Gratitude journaling

The practice involves writing down things for which you are grateful. Researchers say it is more impactful to write in detail about one particular thing than to jot down a superficial list of things.

Writing once or twice a week is better for your well-being than doing it every day. It is because we adapt to positive events quickly, especially if we always focus on them.

Gratitude letters and visits

Write a letter of gratitude to someone, even if you never send the message. The positive effects this has on the brain can last for months.

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