Count Your Blessings

Jonathan Kittel, M.A., LPCI | June 27, 2016

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Count Your Blessings

My grandmother knew what she was talking about when she said, “Count your blessings.” The old saying is simple, yet profound. Many have long recognized that gratitude serves as a wonderful antidote to feelings of worry, sadness, and even anger. Even better, this impression is now clearly supported through psychological research. In a recent Harvard Mental Health Letter, several studies were described that show a strong correlation between experiencing gratitude and a greater life satisfaction.

One study compared groups that were assigned to complete different journal activities. The first group wrote down their daily irritations and complaints, the second focused on things they were thankful for from the past week, and third simply recalled things that had impacted them (with no instruction to be positive or negative). Writing was very brief for all groups, with only a few sentences being recorded each week. Not surprisingly, after 10 weeks, the group who focused on being thankful reported higher levels of optimism about their own life than the other two groups. Researchers were astonished, however, to find that this same group also had significant differences in exercising more and making fewer visits to the doctor, compared to the group that wallowed in their complaints.

Another gratitude study focused on the interactive differences between couples, comparing those who spend time expressing thankfulness toward their partner with those who do not. Not only did these couples report feeling more positive about their spouse, they also showed greater comfort and ability in expressing their concerns about the relationship. Finally, in the business world, one study showed that productivity increased by as much as 50% for employees who heard a message of appreciation directly from their manager, compared to others who heard no such statements of gratitude.

It is clear that expressing gratitude is strongly associated with higher levels of life satisfaction and effectiveness. In light of these findings, set aside a few minutes to simply be thankful. Soak in the emotion of gratitude during this time. I know that my grandmother would be proud that you are taking her advice. Here are several practical ways you can begin:

1. Count your blessings. On an index card, write down three things that have gone well for you recently. Carry this card with you, and review it throughout the day.

2. Send a thank-you note. Let others know that you appreciate and enjoy and them. Not only will you be nurturing this relationship, you will make yourself happier. Make a goal to send a few notes each month.

3. Keep a gratitude journal. By jotting down even just one comment per day, you will accumulate a wealth of experiences from which you can be encouraged. This is a great gift you can give yourself.

4. Pray or Meditate. Regardless of one’s spirituality, most will acknowledge that we cannot take sole credit for the “good” in our lives. We are all debtors to the kindness, service and love others have provided us. Let’s be thankful for those who have positively impacted our lives. In doing so, we will all become better for it.