Foto: Coaching4Lighthouses by Harold Olaf Tulling & OYi
Gratitude is a powerful emotion that can profoundly impact our well-being and relationships. It can positively influence burnout, various forms of stress, relationship issues, grief processing, and promote self-love and self-awareness. In my previous blog, I shared the scientific evidence supporting this. Gratitude has been extensively studied within positive psychology, and the findings are impressive:
- Increased well-being: Gratitude exercises are linked to higher levels of subjective well-being and happiness (self-love and self-awareness).
- Better health: People who regularly express gratitude report fewer physical complaints and better sleep quality.
- Stronger relationships: Gratitude strengthens relationships through increased empathy and reduced conflict (positive influence on relationship issues).
- Mental health: Gratitude reduces symptoms of depression and anxiety and promotes resilience in tough times (burnouts, stress).
Not only in our Western European world are we increasingly recognizing that gratitude can positively affect our mental, physical, spiritual, and emotional health, but different cultures worldwide have developed unique ways to express and celebrate gratitude, enhancing self-love and self-awareness. In this blog, I will share examples of how various cultures practice gratitude and how you can use gratitude to create a more positive life with less fear, stress, burnouts, relationship issues, and more self-love and self-awareness.
Negativity
Negative thinking can become a vicious cycle that affects both your mental and physical health. Prolonged negativity can lead to serious health problems such as heart disease, diabetes, obesity, and a weakened immune system. This is due to the constant release of stress hormones like cortisol, which can promote inflammation in the body and suppress immune function. Additionally, negativity can lead to unhealthy habits such as overeating, lack of exercise, and sleep disorders.
The impact of negativity on your brain
Did you know that negativity can physically damage your brain? People who routinely experience chronic stress continuously release the hormone cortisol. This hormone acts like an acidic substance on your hippocampus, a part of the brain involved in visual-spatial memory. Moreover, negative thinking strengthens the neurological pathways associated with that emotion, eventually becoming an automatic response. This applies to any repetitive thought or action, whether positive or negative.
The good news is that you can train your brain to think more positively. The more you make an effort to find positivity in a situation, the more automatic it becomes. Eventually, you will have to work harder to see the negative.
Gratitude is not just a modern tool for positive stimulation but has been so for centuries worldwide.
Gratitude in different cultures
Japan: Kintsugi and “Arigatou” In Japan, the concept of wabi-sabi is essential, emphasizing the beauty of imperfection and transience. Kintsugi, the art of repairing broken pottery with gold, is a physical manifestation of this philosophy. The idea that something can be more beautiful because of its breaks and repairs invites a sense of gratitude for resilience and recovery. Additionally, daily politeness in Japan is infused with gratitude. The word "arigatou" is a constant reminder of the value of mutual help and respect.
India: Diwali and Spiritual Gratitude Diwali, the festival of lights, is not just about material abundance but also spiritual enlightenment and renewal. During this festival, people thank gods like Lakshmi for prosperity and wealth. Additionally, yoga plays a crucial role in Indian life, where practice often begins and ends with a sense of gratitude and respect for the teacher and one’s body and mind. Mantras and chants expressing gratitude, such as "Om Shanti" (peace), are integral to spiritual practices.
North America: Thanksgiving and Gratitude Traditions Thanksgiving has its roots in the history of early settlers and Native Americans who celebrated a harvest feast together. Today, it is a time for families to come together and count their blessings. Traditions such as saying a gratitude prayer before the meal and sharing what one has appreciated over the past year strengthen the sense of community and gratitude.
Latin America: Dia de los Muertos Día de los Muertos is a celebration of life and death. It is a time to show gratitude for the lives of deceased loved ones by keeping their memories alive. Families build altars (ofrendas) with photos, food, and personal items of the deceased. This ritual strengthens family bonds and provides an opportunity to express gratitude for the legacy of ancestors.
Exercises to experience gratitude
Gratitude is not just a passive experience but can be actively practiced through regular and simple exercises. Here are some of the most successful exercises. Try to set a fixed time for these practices, such as in the morning when you wake up or at night when you review the day by yourself or with your partner.
Gratitude journal
Research has shown that keeping a gratitude journal can improve mental health. A study published in the Journal of Personality and Social Psychology found that people who daily recorded their gratitude experienced an increased sense of well-being and a more positive outlook on life. Try to name specific events, people, or things you are grateful for each day and reflect on why they are important to you.
Gratitude meditation
Gratitude meditation can range from simple breathing exercises to deeper guided visualizations. Start with a comfortable sitting position, close your eyes, and take deep breaths in and out. Focus your thoughts on something or someone you are grateful for and visualize it in as much detail as possible. Feel the emotion of gratitude flow through your body. Scientific research has shown that regular meditation can reduce stress and promote emotional well-being.
Expressing gratitude
Expressing gratitude can take verbal and non-verbal forms. Write a letter or email to someone who means a lot to you, detailing why you are grateful for them. If possible, read the letter or email in person, which can enhance the impact of your gratitude. Studies have shown that expressing gratitude increases relationship satisfaction and strengthens social bonds. Naturally, you can use other forms to express your gratitude.
Visualization of gratitude
Visualization can help train your subconscious mind to think more positively. Close your eyes and imagine a scenario where you felt great happiness and gratitude. Try to make this memory as vivid as possible, including the smells, sounds, and feelings you experienced. This technique can help improve your mood and lower your stress levels.
Random Acts of Kindness
Small, random acts of kindness can give both the recipient and the giver a sense of gratitude. These can be simple things like paying for a stranger’s coffee or more organized actions like volunteering. These acts not only foster gratitude but also empathy and social cohesion.
Conclusion
Gratitude is a universal value that, although expressed differently across various cultures, always leads to positive outcomes for the individual and the community. By integrating gratitude practices such as keeping a journal, meditation, expressing gratitude, visualization, and random acts of kindness, we can all reap the profound benefits of gratitude. Whether we draw inspiration from Japanese philosophies, Indian spiritual practices, North American traditions, or Latin American rituals, gratitude offers a path to a fulfilled and happy life.
In the coming period, I will share my own experiences to inspire and motivate you. But don't wait for that; start experiencing gratitude and its effects for yourself. Do the exercises and keep them up daily for at least a few weeks so you can truly discover what it does for you.
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