When was the last time you paused to appreciate the things you often take for granted like your morning coffee, the roof over your head or the people who brighten your day?
One of the most powerful ways to rewire your brain for more joy and less stress is to focus on gratitude. Practicing gratitude is not hard, it just takes mindfulness. The more you bring your attention to specific things or moments, the more you’ll feel grateful for them.
Start by observing. Notice how often you say “thank you” when someone does something for you. How thankful do you really feel afterward? Are you uptight, stressed or a little absent-minded? Are you already physically moving on to your next interaction or activity?
After you say “thank you,” pause to note what specifically you’re thankful for. Then, next time, consider what you’re grateful for before saying “thank you,” so that your words can be true.
Gratitude can also be expressed through actions, such as smiling, writing letters of gratitude or sending texts if you prefer not to write letters. Engaging in these types of motions triggers the emotion of gratitude more often.
One of my go-to love languages is words of affirmation. I love giving them and receiving them. It feels so rewarding to express appreciation or encouragement to someone and see how it lifts their spirits.
Similarly, receiving thoughtful words makes me feel seen and valued, especially when they’re heartfelt.
Whether it’s a kind note, a sincere compliment, or just a simple "thank you," words have a way of creating meaningful connections and strengthening relationships.
Research has linked gratitude to a wide range of benefits, including strengthening your immune system, improving sleep patterns, feeling optimistic, experiencing more joy and pleasure, becoming more helpful and generous, and feeling less lonely and isolated.
One way to cultivate gratitude is by appreciating the little things. Shifting your focus from what you lack to what you have fosters a mindset of positivity. Being grateful for a kind word, a sunny day or a warm meal reduces stress and increases overall happiness because it keeps you present.
I’m a deeply grateful person, and I reflect on the people and things in my life that I appreciate often.
The small, consistent moments of connection remind me of the importance of cherishing the relationships that truly matter. It’s these deep, lasting friendships that I’m especially grateful for, knowing they add so much value and joy to my life.
Recently, I’ve felt especially thankful for a friend who visits me at work every day. The fact that he knows my schedule, makes time to stop by and brings such a fun, positive energy reminds me how lucky I am to have a friend like him in my life.
I’m also thankful for my best friend who returned to her hometown in Texas after graduating from Auburn. Despite the distance, we’ve remained incredibly close, and knowing that our friendship hasn’t changed makes me even more grateful.
She’s one of the few people who truly accepts me for who I am, which is something I don’t take for granted. We’ve kept in touch by texting, sending long audio messages to each other, gossiping, spilling the "tea" or simply catching up on what’s going on in our lives.
Another way to be grateful in your current state is to remember the hard times you have experienced. Reflecting on how difficult life used to be and how far you have come creates a powerful contrast, laying a thriving foundation for gratefulness.
In addition to reflecting on your journey, grounding yourself in the present moment can also help cultivate gratitude. Our minds are often pulled toward busyness, especially as college students with endless tasks to complete.
By focusing your attention on your breath or physical cues, such as relaxing your shoulders, you can orient yourself toward gratitude and break free from the constant rush.
Imagine a life where you savor instead of rush, where you focus on what’s right instead of what’s wrong. That life is within reach, and it starts with gratitude. So why not start today? Say “thank you” like you mean it, and watch how your perspective, and your life, begin to change.
Gratitude is not just a fleeting emotion, it’s a mindset, a practice and a choice. In a world constantly pushing us toward the next achievement, gratitude slows us down and reminds us of the beauty in the now. It’s transformative, turning mundane moments into treasures and struggles into lessons.
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