Gratitude is more than just a polite gesture or simply saying "thank you," research shows that it goes much deeper than that. Gratitude can actually reshape our brains and improve our mental health, which is especially important for those of us in helping professions.
Embracing gratitude means looking at life in a whole new way. It's about seeing the good stuff, even the small things that we might usually overlook. When we practice gratitude, our brains get trained to focus on the positive aspects of our experiences too, helping us stay strong when things get tough. This not only boosts our mood but also makes us better at handling the challenges that come with our jobs in the helping professions.
Research shows that gratitude can do some pretty cool things, like reducing stress, making us more empathetic, and helping us feel more connected to others. For those of us who spend our days helping people, gratitude isn't just a personal thing - it's a big deal professionally too. By making gratitude a part of our daily routine, we not only take care of ourselves but also set an awesome example of appreciation and kindness for those we work with.
Gratitude and Your Brain
When we practice gratitude, we’re not just changing our thoughts; we’re also creating new pathways in our brains. This process, called neuroplasticity, allows our brains to adapt and rewire themselves based on our experiences. Studies have shown that practicing gratitude can lead to increased grey matter (an important type of brain tissue) in areas of the brain responsible for emotions and decision-making.
Imagine your brain as a network of roads. Every time you practice gratitude, you’re building new roads that lead to positive feelings and experiences. Over time, these roads can become well-traveled paths, making it easier for you to access positive emotions, even during challenging times. This can be particularly beneficial in our work, where we often face emotional exhaustion and stress.
Benefits of Gratitude for Helpers
Reduces Negative Emotions: Focusing on gratitude helps us "unhook" from negative feelings like frustration or disappointment. It’s not about replacing these emotions or ignoring them; instead, gratitude expands our awareness, allowing us to see beyond the immediate challenges we face. By acknowledging what we are grateful for, we cultivate a broader perspective that helps us navigate difficult experiences with greater resilience. This shift in mindset empowers us to face challenges without being overwhelmed by negative emotions, enhancing our overall mental health and ability to cope.
Improves Relationships: Gratitude fosters social connections, which are vital for helpers. Expressing gratitude can strengthen relationships with colleagues and clients, making your work environment more supportive and fulfilling. These expressions of gratitude can create a positive feedback loop, enhancing the relationships within the workplace and fostering a sense of unity and camaraderie. By cultivating a culture of gratitude, helpers can transform their work environment into a supportive and fulfilling space where everyone feels valued and appreciated. This, in turn, can lead to increased job satisfaction, improved collaboration, and ultimately, better outcomes for both the helpers and those we assist.
Enhances Well-Being: Regularly practicing gratitude is a powerful way to boost our emotional and physical health, significantly impacting our overall well-being. Research consistently shows that individuals who cultivate a sense of gratitude experience lower levels of stress, anxiety, and depression. By incorporating gratitude practices into our daily routines, we engage in a form of self-care that not only uplifts our spirits but also strengthens our ability to provide compassionate and empathetic care to those in need. In essence, gratitude enriches our lives, empowering us to show up more fully for ourselves and others.
Creative Ways to Practice Gratitude
While many of us are familiar with writing down three things we're grateful for each day, there are plenty of creative ways to cultivate gratitude in your life. Here are some unique practices to consider:
Gratitude Jar: Set up a jar where you and your family or colleagues can drop in notes about what you’re grateful for. Reflect on these together during special occasions or at the end of the year.
Shout Outs: At the beginning of team meetings, take a moment to give a "shout out" to a colleague. This could be a short message commending them for their support or acknowledging the great work they’re doing. Some teams even use a bulletin board or whiteboard to display these messages, creating a public form of appreciation that boosts morale and strengthens team bonds.
Glimmers from Polyvagal Theory: Pay attention to "glimmers"—those small moments of safety and connection that evoke feelings of gratitude. This could be a compliment from a colleague or a moment of laughter. Recognizing these glimmers can help enhance your emotional state and build resilience.
Gratitude Meditation: Spend a few moments each day focusing on someone you appreciate. Visualize positive experiences you’ve shared, allowing those feelings to wash over you.
Acts of Kindness: Turn your gratitude into action. Whether it’s a thank-you note to a coworker or volunteering your time, these acts not only express your appreciation but also strengthen your connections.
Gratitude Walks: Take a walk while consciously noting things you’re grateful for in your surroundings. Engage your senses and appreciate the beauty of nature, the kindness of others, or even just the joy of fresh air.
Reflect on Challenges: Consider past challenges and how they’ve helped shape your strengths. Acknowledging your growth can foster a profound sense of gratitude for your journey and resilience.
Gratitude isn’t just a feel-good emotion; it’s a powerful tool that can reshape your brain and improve your mental health. As helpers, cultivating gratitude can enhance not only our well-being but also our effectiveness in supporting others. Give it a try!
References
Greater Good Science Center. How Gratitude Changes You and Your Brain. Retrieved from https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Mindful. What Science Reveals About Gratitude’s Impact on the Brain. Retrieved from https://www.mindful.org/what-the-brain-reveals-about-gratitude/
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and Well-Being: A Review and Theoretical Integration. Clinical Psychology Review, 30(7), 890-905.
Algoe, S. B., & Way, B. M. (2014). The Role of Gratitude in Social Connection. Journal of Personality and Social Psychology, 106(3), 555-574.
Huffman, J. C., et al. (2014). Gratitude and Health: The Role of Positive Emotions in Health. Frontiers in Psychology, 5, 670.
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