Gratitude is a surprisingly powerful force. But what does it mean to be grateful? Gratitude is often defined as the expression of a deep appreciation for something or someone that is given freely without expecting anything in return.
Showing appreciation and gratitude for the things and people in our lives can help us adapt to change, cope with difficulties, increase our academic success, regulate our emotions and improve our mental and physical well-being. Here are some benefits and tips to help you practice gratitude and lead a grateful life.
Benefits of practicing gratitude
Research studies have shown that gratitude can have a number of positive benefits for our lives. In fact, gratitude can:
Ways to practice gratitude
Like most good habits, expressing gratitude can take some practice. Here are a few different ways you can incorporate gratitude into your daily routine. Try them all or choose the one that feels like the best fit for you.
Keep in mind that it’s okay to start small and build up your practice. You don’t need to dedicate a large amount of time to enjoy the benefits of expressing gratitude.
Mindful walk
With busy schedules, it’s easy to miss out on the little things taking place around us. For this exercise, set aside 15 minutes each day to take a stroll outside. It can be helpful to walk at the same time each day to help you stick with this habit. As you’re walking, make a mental note of all the positive things you notice around you, including sights, sounds, smells and other sensations. It could be as simple as the number of dogs you pass, how the breeze sounds or pleasant smells you notice passing by different shops.
Letters of thanks
Write a letter, card or postcard to someone in your life that you’re grateful for. When expressing gratitude, be sure to use specific examples. Be sure to include details in your letter such as what this person has done for you and what impact they have had on your life. If you haven’t seen them in a while, give them an update on what your life is like now. If appropriate, let them know how they have helped you get to this point. Try to write at least one letter each month.
Gratitude jar
For this exercise, you’ll need an empty jar or container, scratch paper and writing utensils. Each day, write down at least one thing that you’re grateful for. Encourage your roommates or housemates to write down their own pieces of gratitude (and don’t forget to include a few funny ones, too). Drop each slip of paper into the jar. At the end of the week, sit down together and read each item. You can make this exercise a weekly tradition by doing this over a shared meal, cup of cocoa or other social event.
Writing or journaling
Journaling is a great way to practice gratitude. If a blank page feels intimidating, you can use these ideas to gain practice and kick-start your journal.
Appreciation notes
If journaling feels like too much, try keeping quick notes instead. You can use a notebook, phone app or Post-its to keep track of your thoughts. Jot at least one thing down every day. It can be as simple as something funny you saw today or something nice someone did for you. Write down any positive thought, memory or action that comes to mind (no matter how small).
Loving-kindness meditation
Meditation can help us pause and take a moment to practice mindfulness and feel more present in the current moment. Loving-kindness meditations can also help us expand our sense of kindness, compassion and gratitude for ourselves and others. Follow along with this Loving-Kindness Meditation from the Greater Good Science Center at UC Berkeley.
Mental health resources
If you are looking for additional support for yourself or a friend, there are a number of mental health resources available at CU Boulder.
Feel Better Fast
This free workshop series is designed to help you make positive changes in your life. You will learn how to calm yourself in stressful situations, take a step back from your thoughts and make decisions that feel right for you.
Peer Wellness Coaching
Peer Wellness Coaching is a free service available to all CU Boulder students to help you set and achieve your wellness goals.
SilverCloud
Take charge of your emotional health and well-being with SilverCloud, a free online tool that provides personalized programs to help build skills around stress management, anxiety and depression.
Counseling and Psychiatric Services (CAPS)
CAPS offers confidential mental health and psychiatric services, including counseling, workshops, groups, medication management and more.
Office of Victim Assistance (OVA)
OVA provides free and confidential information, consultation, support, advocacy and short-term counseling services for students, grad students, faculty and staff who have experienced a traumatic, disturbing or life-disruptive event.
Health Promotion
Health Promotion provides outreach programming and education on a variety of health topics to help students make informed decisions about their health.
Collegiate Recovery Center (CUCRC)
The CUCRC provides community, support and connection for students in recovery or seeking recovery from a wide range of behaviors.
Disability Services
Disability Services is dedicated to providing students with disabilities an equal opportunity to participate in university programs, courses and activities through reasonable accommodations and services.