The impact of gratitude on health has been the boom in scientific research in the last two decades. It remains a relatively new topic, partially because there is no consensus on how to measure it, since it is referenced under different concepts. It has been described as an emotional state, as a trait, as a coping response, as a moral virtue, as a habit, as an attitude, and as a life orientationHowever, the two approaches most frequently used in empirical research are as a trait or disposition and as an affective state.
A study conducted during the pandemic showed how acts of expressing gratitude daily helped reduce psychological stress in people in quarantine. COVID-19 has generated a lot of stress and anxiety due to uncertainty not only with health issues but also in the economy worldwide. The confinement and being isolated from loved ones, the possible loss of jobs or reductions in salaries, the lack of a medication or vaccine at the beginning, among many other things, generated confusion in people that made them vulnerable to conditions affecting their quality of life. It was then that a sample of subjects was selected who were invited to practice gratitude as a journaling exercise, expressing their gratitude through daily writing. It was found that days that expressed higher levels of gratitude were associated with higher levels of satisfaction, low levels of anxiety related to COVID-19 and low levels of stress generated by quarantine, as well as low levels of negative thoughts. This was only evaluated for one month and without evaluating the physical benefits on their health.
There are several studies that focus on evaluating gratitude where it has been associated with better physical health parameters such as a decrease in pro-inflammatory markers and an increase in resting heart rate variability, better cardiovascular functioning, better quality of sleep and lower blood pressure, a better immune response and a lower number of physical symptoms in general.
Something that has been constantly reported by participants in various studies is that expressing gratitude has generated happiness, they experience positive emotions, They perceive improvement in their health, since it leads them to improve habits, overcome difficulties, allows them to form and maintain solid relationships, all of which led them to feel more fulfilled and with less time for negative thoughts.
Regardless of what can be measured with numbers at a scientific level, an important reality about qualitative studies are those results shared by the participants under their own perception. The fact that when people express gratitude they feel better and happier, they perceive tranquility and positivity in their lives is enough to generate changes on a physical and mental level even though they cannot be fully measured at the moment.
Personally, I can share from my experience that constantly expressing gratitude becomes a capacity, which It makes you recognize the good and positive moments of your present and what surrounds you. This generates a state of mindfulness where you are full and enjoying where you are, without anxieties about the past or anxiety about the future.
Optimism, vitality and perception of happiness are key elements to stay joyful and enjoy the experiences that arise in your daily life. Recognizing the difficulties that arise as areas of opportunity for personal growth end up generating more satisfaction than negativity in the medium and short term. And all this is easier to acquire from a point of gratitude.
Making the decision every day to give thanks empowers me to recognize my great potential to receive and create what I love most and makes me happy. I enjoy the process more than the goal of everything I set my mind to. I have found that this gives me peace because I allow myself the space to make mistakes and play without taking things so seriously, avoiding judgment towards myself and those around me.
Gratitude is an amplifier of the positive and practicing it daily begins to change your perspective of your surroundings. There are many ways you can start including it in your routine, such asWhen you wake up or before going to sleep, give yourself a minute to be grateful. for one more day for everything you are and have received that day. Thanking becomes a decree of what you already have or want to attract into your life in a positive way.
The way I practice my ability to be grateful is through my yoga practice, At the beginning I always give a personal intention of what I want to work on on and off the mat that day and I am grateful for that opportunity. At the end of my practice, I express to my students my gratitude for sharing that space with them, I thank the shared energy and myself for giving me that moment of the day to listen to my body, explore new physical and mental challenges, as well as the simple act of breathing consciously. I am grateful for the strength and vitality that resides in me and I share it with those around me.
Being grateful is not taking for granted and giving value to what we have in our lives that makes our essence something unique and special. The moment you give thanks, you begin by recognizing and accepting that there are good things in your life as an affirmation. Saying thank you is the mantra that empowers you to be happy and sharing it makes it a reality.
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ABOUT
Astrid is a nutritionist who studied a Master of Science in Public Health in Monterrey and lives in Culiacán with her husband.
She likes to research current health topics in the company of her dog Lya. She is a yoga instructor and enjoys the friendships she has generated through her classes.
