In a world where the stress and daily worries often overwhelm us, cultivate a sense of gratitude It is a crucial ability to achieve and maintain optimal levels of emotional well-being and quality of life. But what does being grateful really mean?
Gratitude, according to Martin Seligman, main exponent and precursor of Positive Psychology, is the human strength that allows recognize and appreciate the positive in our lives, giving a meaning pleasant to our existence. However, this recognition does not imply ignoring the negative or painful aspects of our lives, but rather developing an ability to balance our attention towards the good, thus promoting emotional well-being and a deeper connection with our environment.
But how does gratitude affect our physical and mental well-being? Classic research such as that conducted by Emmons and McCullough with people suffering from a neuromuscular disease showed that those who were trained in gratitude; they experienced a improvement in sleep qualityreduced levels of anxietybetter mood and less symptoms related to fatigue and inflammation. These findings have been corroborated in more recent studies, including in the field of neurobiology, where a relationship has been observed between gratitude and the production of oxytocin. It should be noted that oxytocin tends to be colloquially referred to as the love hormone, as it is associated with promoting emotional bonds and affectionate behaviors.
So how can we cultivate gratitude in our lives? An effective technique is to keep a gratitude journal similar to Emmons and McCullough’s research, where we write down daily the things for which we feel grateful. Setting a regular time of day for this practice can help make it a habitat the beginning of the day or at night before going to bed is usually the best option. When journaling, it’s important to include a variety of things to feel gratitude for: from everyday activities that make us feel good, to meaningful possessions, personal skills, and people who support us.
Some examples may be: feeling grateful for the coffee time you have after eating, for being able to ride a bike or go for a walk, feeling grateful for the support of your partner, family, friends or roommates or feeling grateful for the good that you play the guitar or the sense of humor that defines you.
You can also register positive experiences such as having been able to speak in public, pass an exam, participate in a work meeting or have been able to meet your friends. A trick that can be helpful is to include the emotion that these situations have generated in you, for example, pride, satisfaction or tranquility.
He gratitude journal not only invites us to reflect on the good things in our lives, but also encourages us to turn problems into learning opportunities. Every mistake can be a valuable lesson that helps us grow and become stronger. This practice encourages a more positive attitude towards life, promoting emotional well-being and greater satisfaction.
So, the next time you feel overwhelmed by stress and worry, take a moment to reflect on the things you can feel gratitude for.
Even in the most difficult times, there is always something good to be grateful for. And who knows, maybe the simple act of acknowledging it can make a difference in your overall well-being.
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