5 Ways to Feel More Gratitude

It is 6:30 a.m., and I am quietly spending a few minutes by myself before I head out to work. As part of my morning routine, I take a moment to reflect on a blessing in my life and feel gratitude

I typically focus on my children, wife, or having the privilege of practicing medicine. However, when the weather is nice, you may see me perform this ritual outside as I stare at a tree in my front yard or look up to the sky. Being outside elicits gratitude for more nuanced experiences such as the sound of chirping birds, the majestic beauty of a sunrise, or the gift of experiencing life.

Many studies have highlighted the benefits of mindfulness meditation for physical and mental health conditions. However, I grew increasingly frustrated with my inability to sit still as my mind wandered away into an abyss of disconnected thoughts ranging from what the workday had in store to world events beyond my control.

Thankfully, I stumbled onto gratitude meditation. It gave my overactive brain something concrete to hold onto. Any time it started to wander away, I could direct it to a tangible person or thing of importance to me.

Even though gratitude is associated with benefits for both mental health and interpersonal relationships, it is often met with skepticism. It is often confused with toxic positivity, which dismisses your problems and encourages you to look at things from the bright side.

However, I do not consider gratitude synonymous with adopting a positive outlook on life. Rather, I view gratitude as a healthy counterbalance to the negativity swirling in our minds and surrounding environment. Without a dose of perspective, it is easy to be consumed by the darkness.

Gratitude does not dismiss the notion that life is filled with disappointments, setbacks, and hardships. Rather, it allows for a more balanced and integrated view of life. By integrating dialectical dilemmas, two simultaneous yet opposing truths, you start to find beauty in the mundane, purpose in the ordinary, and meaning in the suffering.

In a society driven by social media, it is easy to fixate on everything that is wrong in the world and your life. This is the equivalent of zooming in on the crooked branches of a tree and wondering when they will fall to the ground. Gratitude provides a dose of perspective by reminding you of the surrounding forest. By zooming out, you develop a healthier perspective with a more balanced viewpoint.

Incorporating more gratitude into your life can improve your mindset by looking at life through a different lens. Here are 5 ways to develop a gratitude mindset.

1. Practice gratitude meditation consistently.

Gratitude may not come naturally to you. It may even feel unnatural the first time you try to practice gratitude meditation. That’s OK.

As with any exercise, the key is to practice it consistently. Spend a few minutes per day in solitude to reflect and feel grateful for a blessing in your life. Over time, you may develop new insights and find it easier to experience gratitude.

Please note that gratitude does not need to be confined to appreciating people or possessions. It can also be found in overcoming adversity from your past.

2. Serve those in need.

We often focus on our problems and forget that many have it worse than us. Serving those in need can help you stay grounded while making a positive impact in the lives of others.

To this day, I vividly remember a mission trip to Tijuana, Mexico 20 years ago where we built a small home for a local family. The structure consisted of two small rooms with no electricity or running water.

Many of us would not want to live in such conditions. Yet, I remember how grateful the family was to be protected from inclement weather. Their display of gratitude provides me with a healthy dose of perspective decades later.

You do not need to take weeks off your busy schedule or travel to a foreign country to serve the less fortunate. There are countless opportunities to serve in your local community.

3. Use language that promotes gratitude.

Your language affects your perception of life circumstances. As an example, substituting “I have to” with “I get to” provides a different viewpoint on the same event.

Many people start to experience anxiety on Sunday evenings as they anticipate a hectic Monday filled with countless work responsibilities. It can help to remember that our jobs come with benefits such as the opportunity to make meaningful connections, help others, and provide for our families.

A gratitude mindset does not dismiss the challenges of the work setting. Nor does it absolve responsible parties of their duty to implement the necessary measures to promote a healthy work environment. However, such a mindset fosters an appreciation for having a job and being able to work.

Be mindful of the “either-or” fallacy. Earning a living is both stressful and a blessing. Both sides of the coin are true.

4. Express appreciation to others.

Expressing thanks to others is a powerful way to experience more gratitude in your personal life. Success does not occur in a silo. Think of all the people who help you on your life journey. It may be a helpful staff member at work, a supportive spouse, a caring mentor, or a loving parent. Take a moment to genuinely thank them for their help. This exercise can increase your level of happiness, while reminding them how much they matter.

5. Limit social comparisons.

Theodore Roosevelt is often credited with saying “comparison is the thief of joy.” This is because we tend to compare ourselves to those who appear to have more of what we want. This only triggers feelings of envy and inadequacy.

The truth with using others as a measuring stick is that you can always find someone who has more of what you want which can get you stuck in an endless cycle of chasing more with no end in sight.

Instead, shift your focus on your progress towards your personal goals. Take a moment to appreciate where you have been, where you are, and where you are heading. After all, it does not necessarily affect you whether someone succeeds or fails in their endeavors, for we are all climbing a different mountain.