Gratitude Glow-up: 8 Ways Practising Gratitude Can Manage Anxiety

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Anxiety can be a challenging and overwhelming experience, affecting various aspects of life. While there are numerous strategies to manage anxiety, practising gratitude has emerged as a powerful tool. By focusing on positive aspects and expressing thankfulness, you can shift your mindset, retrain your brain and ultimately, reduce anxiety. It’s one of the easiest ways to start transforming your life and overall mental health. So, let’s dive right in.

What is Gratitude?

Gratitude is an emotional response that arises from acknowledging the goodness in our lives, whether it comes from other people, the environment, or even within ourselves. Practising gratitude is consciously recognizing and appreciating the positive aspects and experiences in life, even when it seems like there is nothing positive to find.  It involves being thankful for the small and big things alike, such as a sunny day, a kind gesture from a friend, or the simple joy of a good meal. It is not just a good feeling but a conscious choice to focus on what we have rather than what we lack.

By regularly reflecting on and expressing thankfulness, gratitude becomes a powerful tool for enhancing mental health as it helps you create a more positive outlook on life.

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The Connection Between Gratitude and Anxiety

Gratitude and anxiety are inversely related. When you focus on what you’re grateful for, it can reduce feelings of anxiety. This is because gratitude shifts your attention from what you lack or fear to what you have and appreciate. This shift in focus can calm the mind and reduce stress, while also boosting your overall mood and mental health.

On the other hand, focusing on the lack or the negative aspects of situations can exasperate anxiety symptoms. It can make you narrow in on the bad, leading to increased feelings of depression too.

11 Benefits of Practising Gratitude

Practising gratitude provides you with an abundance of benefits that can significantly improve your emotional, mental and physical health. By focusing on the positive aspects of life and expressing thankfulness, you can experience reduced stress levels, enhanced emotional resilience, and stronger relationships. Gratitude also has the power to shift your mindset and rewire your brain through neuroplasticity, promoting a more positive outlook on life and increasing overall happiness. In this section, we’ll explore the numerous advantages of incorporating gratitude into your daily routine and how it can contribute to a healthier, more fulfilling life.

1. Boosts Brain Chemistry 

Practising gratitude can alter brain chemistry. It increases the production of your feel-good hormones, like dopamine and serotonin. These neurotransmitters are associated with happiness and well-being.

2. Rewires The Brain Through Neuroplasticity

A consistent gratitude practice has long-term benefits. It can lead to lasting changes in brain function and promote a more positive outlook on life. It can rewire your current brain patterns, completely transforming your mental health for the better. This is through the process of neuroplasticity. Research has confirmed that with the right actions and thought patterns, you can rewire your brain and eliminate those anxious triggers.

3. Reduces Stress Levels

Practising gratitude can significantly lower stress levels. By focusing on positive aspects, you reduce the negative thoughts that contribute to stress.

4. Improves Sleep Quality

Gratitude has been linked to better sleep quality. This is because reflecting on positive experiences before bed can create a peaceful state of mind, leading to improved sleep.

5. Reduces Anxiety and Depression

Studies have shown that practising gratitude can lead to significant improvements in mental health. It reduces symptoms of depression and anxiety and enhances overall psychological well-being. In fact, a study conducted by Berkley University showed that, by simply writing gratitude letters or in a gratitude journal, you can improve your mental health in as little as four weeks.

6. Enhances Emotional Resilience

Gratitude helps build emotional resilience. When you’re grateful, you’re better equipped to handle life’s challenges and bounce back from setbacks.

7. Strengthens Relationships

Expressing gratitude strengthens relationships. By appreciating and acknowledging others, you build stronger connections and foster a supportive network.

8. Boosts Overall Well-being

Practising gratitude boosts your overall well-being. It promotes a positive outlook on life, increases happiness, and contributes to mental and emotional health.

9. Gratitude Allows You To See Beyond Your Anxiety

When you practice gratitude, you’re able to see past what’s making you anxious in the first place. So, you may be anxious about going to a social event but with your newfound gratitude, you’ll pay more attention to the fact that you get to see people you’ve missed. The best part? It happens naturally and the switch in your brain isn’t forced nor is it superficial.

10. Increases Your Happiness

This benefit of gratitude and anxiety goes hand-in-hand with the prior. When you’re more optimistic, you’re happier.

However, studies have also discovered that being grateful just makes you happier. A group of researchers conducted a study on people writing thank you letters. For those who completed the task, they experienced an immediate increase in happiness and life satisfaction. More importantly, the spike of happiness and satisfaction lasted for weeks. Some studies have shown that it only takes 10 weeks of gratitude practices to experience a drastic increase in optimism.

11. Builds Confidence to Eliminate Social Anxiety

Many studies have shown that those with gratitude experience higher levels of self-esteem. This can be particularly beneficial for anyone suffering from a lack of confidence or social anxiety.

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Practical Ways to Practise Gratitude

Integrating gratitude into your daily routine can be both simple and amazingly transformative. There are all kinds of practical methods to help you create and maintain a grateful mindset. Whether through gratitude journaling, mindful reflection, or expressing thanks to others, these gratitude exercises can help you find and focus on the positive aspects of life and enhance your mental health. Here are some effective and accessible ways to incorporate gratitude into your everyday life:

Keep a Gratitude Journal

Writing in a gratitude journal daily can help you focus on positive experiences. List three things you’re grateful for each day and reflect on them.

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Express Thanks to Others

Take time to thank people in your life. Whether it’s a heartfelt note, a phone call, or a simple “thank you,” expressing gratitude can strengthen your relationships and lift your spirits.

Mindful Reflection

Spend a few minutes each day reflecting on positive moments. This could be as simple as appreciating a sunny day, a good meal, or a kind gesture.

Gratitude Meditation

Incorporate gratitude into your meditation practice. Focus on things you’re thankful for and let the positive feelings flow through you. Download these apps for mental health and you’ll have all of the gratitude exercises and meditations you need readily available at your fingertips:

• Mindfulness App (Upgrade with our exclusive discount here)
• Headspace (Receive a 14-day free trial here)
• The Tapping Solution (Receive a 14-day free trial here)
• Breathwork App (Get an entire month free here)

Create a Gratitude Jar

Write down things you’re grateful for on small pieces of paper and place them in a jar. When you’re feeling anxious, read through the notes to remind yourself of the good things in your life.

Share Gratitude with Others

Encourage a gratitude practice within your family or social circle. Share what you’re grateful for during meals or gatherings to create a positive environment. Recite things you’re grateful for before bed with your partner or kids.

Morning Gratitude Practice

Start your day with a gratitude practice. Before you get out of bed, think about three things you’re grateful for. This sets a positive tone for the day. You can also incorporate affirmation cards into this gratitude exercise by pulling a card each morning. Be thankful for that card and the insight, inspiration or guidance it provides you for the day.

Gratitude During Meals

Take a moment before meals to express gratitude for the food and the company. This can make mealtimes more enjoyable and meaningful.

Gratitude at Bedtime

End your day with gratitude. Reflect on the positive moments of the day before going to sleep. This can help you relax and improve sleep quality. A common gratitude exercise for bedtime is to recite three things you’re thankful for. It could be your comfy bed or weighted blanket, the sunshine or fresh air, or the roof over your head.

Conclusion

Practising gratitude is a simple yet powerful tool for managing anxiety. By focusing on the positive aspects of life, you can shift your mindset, reduce stress, and enhance your overall well-being. Whether it’s keeping a gratitude journal, expressing thanks to others, or incorporating gratitude into your daily routine, there are numerous ways to make gratitude a part of your life. Start practising gratitude today and experience the transformative effects it can have on your mental and emotional health.

FAQs

1. How does practising gratitude help with anxiety?
   Practising gratitude shifts your focus from negative to positive aspects of life, reducing stress and promoting a calm state of mind.
2. Can gratitude really change my brain chemistry?
   Yes, studies have shown that gratitude increases the production of dopamine and serotonin, neurotransmitters linked to happiness and well-being.
3. How long does it take to see the benefits of practising gratitude?
   The benefits of practising gratitude can be felt almost immediately, but consistent practice over weeks or months leads to more significant and lasting changes.
4. Is keeping a gratitude journal effective?
   Yes, keeping a gratitude journal is an effective way to focus on positive experiences and reduce anxiety.
5. Can practising gratitude improve my relationships?
   Yes, expressing gratitude to others can strengthen relationships and create a supportive network, which is beneficial for managing anxiety.
6. Is it possible to practise gratitude during difficult times?
   Yes, practising gratitude during difficult times can help you find silver linings and maintain a positive outlook, aiding in resilience and stress management.

Gratitude Infographics