It's pretty simple...
When we give and receive gratitude and kindness, we feel better. When you are genuinely engaged in either, it's impossible to be
simultaneously
in a state of anger, judgment or blame with yourself or others. Think about a recent time when someone was grateful or kind to you. How did it affect your mood? How did you feel in your body? And when you extend the same to others, do you usually feel calm, energized, just a little lighter in your step?
The Proof:
Research has shown that people who have a gratitude practice experience these benefits:
- increased happiness and positive mood
- more satisfaction with life
- are less materialistic
- less likely to experience burnout
- better physical health
- better sleep
- less fatigue
- lower levels of cellular inflammation
- greater resiliency
- encourages the development of patience, humility, and wisdom
Research on the benefits of acting kindly has shown:
- reduced stress
- reduced anxiety & depression
- reduced pain
- release of feel good hormones like oxytocin and serotonin
- decrease in blood pressure
- increased energy
Lots of good stuff!!
You may be thinking- yup, I try to live this way as often as I can. Awesome! Many people are natural givers.
What's important to remember, is that kindness and gratitude are not only "other" related endeavors. The challenge for many is to include themselves in the equation. When we are able to make that U-turn and offer both to ourselves, it boosts our inner resources. The effects are cumulative. We find we have increased capacity and better access to more effective strategies in times of stress.
Experiment:
the ideas are endless. Get creative, "Brand" your own!
The idea of "little and often" works really well!
Gratitude Ideas
- Give a specific thank you to someone.
- Write a thank you text or email. Better yet, write a hand-written note.
- Take time to savor. "Neurons that fire together, wire together." Holding an awareness that is emotionally stimulating for even 20-30 seconds increases these positive brain pathways. The easiest way to savor? Share with someone else.
- Remember YOU. At the end of the day, identify a quality you appreciate in yourself or simply notice a moment where you "showed up".
"When we take time to notice the things that go right – it means we’re getting a lot of little rewards throughout the day"
-Martin Seligman, pioneer in Positive Psychology.
Kindness Ideas
- Pay it forward. Let someone go before you in line. Buy a stranger's coffee. Simply ask, "How is your day going?" Leave a generous tip. Clean gym equipment. Smile.
- Recycle. Pick up litter. Conserve energy. Eat local.
- Remember YOU. Get more sleep. Drink more water. Pay attention to the tone you use to talk to yourself. Could you soften it just a bit? Could you say to yourself what you would say to a good friend?
Imagine the impact a single person, family, community, country, world… can achieve with just the right amount of each. May each of us strive to be thankful and giving to ourselves, our loved ones and our greater world.
