I started writing a gratitude journal on a very regular basis in March 2020. Two of my friends helped me with my rewirement exercise where in we wrote gratitude notes every day till it became a habit.

This was a part of my The science of well-being course.

But that’s about the gratitude journal. The feeling of gratitude is something we all experience at various stages in our life and all of us have our own way of expressing it.

I have used the following ways to express my gratitude to people:

1. Cooking for them.
2. Buying them food.
3. Writing notes.
4. Making things (card, candles, other artsy things)
5. Saying thank you out loud.
6. Helping when needed.

What is gratitude?

Gratitude is the state of being grateful or thankful for something or someone. It is a positive emotion that arises when we recognise and appreciate the goodness in our lives, whether it’s the kindness of others, the beauty of nature, or the opportunities and blessings we receive.

When we practice gratitude, we shift our attention from negativity and discontentment to a mindset of abundance and contentment. It helps us to cultivate a sense of joy, happiness, and fulfilment by focusing on the present moment and the blessings it holds.

Gratitude can be expressed towards a wide range of things, such as:

1. People: Expressing gratitude towards family, friends, mentors, colleagues, or anyone who has supported, helped, or inspired us.
2. Experiences: Appreciating enjoyable moments, achievements, milestones, or memorable experiences we’ve had.
3. Nature: Recognizing and being grateful for the beauty and wonders of the natural world, such as landscapes, animals, and the environment.
4. Opportunities: Being thankful for the opportunities we have to learn, grow, explore, and contribute to the world.
5. Simple pleasures: Finding gratitude in the little things that bring us joy and comfort, like a good cup of coffee, a beautiful sunset, or a warm smile.

The benefits of practicing gratitude

Practicing gratitude can have numerous positive effects on our mental, emotional, and even physical well-being. Here are some ways in which practicing gratitude can help us:

1. Makes your heart skip a joyful beat: Gratitude, oh boy, it’s like a magical switch that flips the focus from gloomy thoughts to the bright spots in our lives. When we take the time to regularly give props and a shoutout to the good things we’ve got going on, it’s like injecting a dose of pure happiness straight to our souls. So buckle up, because gratitude will have your heart doing a happy dance and leave you feeling all warm and fuzzy inside.
2. Improves mental health: Research has shown that practicing gratitude is associated with lower levels of depression, anxiety, and stress. It can help counteract negative emotions and promote a more positive outlook on life.
3. Enhances relationships: Expressing gratitude towards others strengthens our relationships. When we acknowledge and appreciate the kindness and support we receive from others, it fosters a sense of connection, trust, and mutual appreciation.
4. Boosts self-esteem: Gratitude helps us recognise our own worth and value. So basically, when we acknowledge our awesome strengths, epic accomplishments, and all the amazing things in our lives, it’s like a total self-esteem boost! Like, “Hey, look at me rocking at life and being all kinds of awesome!” Talk about having a more positive self-image, right? Gratitude is like a superpower for believing in ourselves!
5. Increases resilience: Gratitude can contribute to our ability to cope with adversity and bounce back from challenges. When we focus on the good things in our lives, it can help us maintain a more optimistic perspective and find strength and meaning in difficult times.
6. Improves sleep quality: So, you’re telling me that writing down all the things you’re grateful for before going to bed can actually help you sleep better? Well, it seems that counting sheep might be a thing of the past! It turns out that reflecting on positive experiences and expressing gratitude can do wonders for your mind. By calming your racing thoughts and bringing a sense of peace, you’ll be dozing off into dreamland in no time. It’s like a bedtime story for your soul!
7. Promotes physical well-being: Practicing gratitude has been linked to better physical health outcomes. It is associated with lower levels of inflammation, improved immune function, reduced blood pressure, and better cardiovascular health.
8. Cultivates mindfulness and presence: Gratitude encourages us to focus on the present moment and savour the experiences and blessings we have. It promotes mindfulness, helping us become more aware and appreciative of the here and now.
9. Fosters a positive mindset: Regularly practicing gratitude can rewire our brain to be more attuned to positive experiences and thoughts. It can help break the cycle of negative thinking and cultivate a more positive and optimistic mindset.
10. Inspires kindness and generosity: When we practice gratitude, we become more aware of the kindness and support we receive from others. This, in turn, can inspire us to pay it forward and act with kindness and generosity towards others, creating a positive ripple effect.

Ways to express gratitude

1. Say “Thank you”: The simplest and most direct way to express gratitude is by saying “thank you.” It’s a powerful phrase that shows appreciation for someone’s actions or words.
2. Write a thank-you note: Take the time to write a heartfelt thank-you note or letter expressing your gratitude. Handwritten messages can be especially meaningful and personal.
3. Give a thoughtful gift: Show your gratitude by giving a thoughtful gift that reflects the recipient’s interests or preferences. It doesn’t have to be extravagant—a small, meaningful gift can make a big impact.
4. Offer to help: Show your gratitude by offering your assistance. Whether it’s helping with a task, lending a listening ear, or providing support, offering your help can be a powerful way to express your gratitude.
5. Spend quality time together: Sometimes, the best way to express gratitude is by simply spending time with the person you’re grateful for. Plan a special outing, go for a walk, or have a meaningful conversation to show that you value their presence.
6. Publicly acknowledge their efforts: Express your gratitude publicly by acknowledging someone’s efforts in front of others. This can be done through a social media post, a shout-out during a meeting or event, or a public thank-you note.
7. Perform random acts of kindness: Pay it forward by performing random acts of kindness. Doing something kind for others without expecting anything in return is a powerful way to express gratitude and spread positivity.
8. Listen actively: Show your gratitude by actively listening when someone is speaking to you. Give them your full attention, maintain eye contact, and respond thoughtfully. Listening is a simple yet profound way to show you appreciate and value someone.
9. Share positive feedback: If someone has done something that you’re grateful for, let them know by giving them positive feedback. Highlight their strengths, acknowledge their accomplishments, and encourage their growth.
10. Practice empathy and understanding: Show gratitude by practicing empathy and understanding towards others. Try to put yourself in their shoes, listen without judgment, and respond with compassion. This demonstrates your appreciation for their unique experiences and feelings.

So that’s all about gratitude, folks!

Now, it’s your turn… you tell me how do you express gratitude?

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