Gratitude Is Your Faithful Rx for Stress

Despite gratitude being a common theme this time of year, you may not slow down long enough to ponder what you are truly grateful for. But, what if you did?

Studies have shown that practicing gratitude positively impacts your health, well-being, and sleep. It reduces pain and anxiety. It has a positive effect on your relationships and increases your resilience. Gratitude is also a happy mood enhancer – who doesn’t want that?

Best of all, gratitude is also a stress reducer! It naturally lowers your cortisol levels and rewires your brain in a way that enables you to better cope with stress.

Speaking of Stress

What causes you stress might not cause me stress. And what caused you stress last week might not phase you this week. Some seasons at work take more out of you than normal, like leading up to a fundraiser, overseeing an event, launching a new product, or attempting to hire the right person, to mention just a few.

The same is true personally. A loss, move, conflict, change, deadline and more all have the potential to be stressful situations.

If you’ve been doing life in an overextended fashion for any length of time, you may think the stress you are experiencing is normal. It might even feel uncomfortable to not be stressed.

Stress eventually catches up with you! The pressures of end of the year work demands, holiday events, and extra responsibilities all occurring simultaneously add up more than you think. Add a few tricky family gatherings, unrealistic expectations, and an unhappy surprise and you find yourself stressed out. Perhaps even sick. You don’t want that!

Stress Is Inside Out

Stress isn’t an outside force eager to make your life miserable. It occurs on the inside. It is the result of your perceptions and reactions to what comes your way.

You may feel stress when you don’t honor your limits, set and maintain healthy boundaries, and/or have expectations that are unattainable.

A Faithful Rx to Stress

Practicing gratitude is a wonderful way to lower stress. Slowing down long enough to pause, reflect, and consider the good things in your life! Are you willing to make that a priority?

I dare you to find a way to practice gratitude that resonates with you! Then make it your daily Rx to offset stress!

And just like skipping a day of medication might negatively impact your health, practicing gratitude is just as important!

Here are a few options to consider:

1. I Appreciate…

Don’t you just love it when someone shares with you something they value or appreciate about you? Why not be intentional about gifting the people you encounter that same happy gift?

For those you don’t yet know well, a simple smile goes a long way and acknowledges the people in your path!

On days not many people cross your path, why not call someone and let them know something specific that you appreciate about them.

2. Gratitude Challenges

A great way to expand your concept of gratitude and find new ways express gratitude is to participate in a Gratitude Challenge. Here’s a brand new Gratitude Challenge I’ve created that I’m looking forward to doing along with you! By signing up, you get a single email with the whole challenge in it broken down by days. If you are feeling a bit unconventional, you don’t have to do it in order!

3. Handwritten Notes

I get more junk mail than anything else in my physical mail box these days. You probably do too!

When a happy note shows up in my box it means so much. I know texting and email are quicker, but a note from the heart sent snail mail stands out!

4. A Gratitude Walk

Don’t just get out in nature and walk, but use that time to contemplate all that you are thankful for!

5. Gratitude in Competition

If you are a competitive type, you may be grateful when you win, but find it hard to see the beauty in those losing moments, but they are there if you seek them out!

What if you were to focus on what you were grateful for – the lessons, the progress, the process, etc., how would that shift your outlook?

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I’m a big fan of journaling! Not only does the process of writing down what you are grateful for help to exercise your gratitude muscle and rewire your brain, it’s also a great way to document all the good in your life and periodically reread them.

Each of the remaining suggestions is a creative way to practice gratitude through journaling.

6. The Gratitude Journal

I know – it’s nothing new, but it is incredibly easy and effective when it comes to shifting your perspective in a positive ways. Simply list five things you are grateful for, and don’t just list your new shoes, your paycheck, and so on. Spell out the reason – why are you thankful for those shoes or that paycheck.

Challenge yourself to state what you are grateful for in a positive terms and include those not-so-fun items in your life, like the flat tire you had and hunt for the good; the blessing in those situations.

You may choose to have a journal specifically for noting what you are grateful for or you may include your list of what you are grateful for each day in your prayer journal like I do. Either way, taking time to identify what you are thankful for is powerful. When coming up with five things is a struggle, it’s a tip off that something is off in your life!

Journaling is more likely to happen when you to tie it to some other activity you regularly engage in. For example, you might tie it to your devotional time in the morning or make it a part of your wind down time before bed. Perhaps it’s the first thing you do when you get to the office or the last thing you do before you leave.

Perhaps the idea of dedicating one, two, or more of your lunch hours each week to journaling excites you more. Pick a time that works for you and, schedule it on your calendar. Be committed to that process!

7. Gratitude Prompts

Practicing gratitude doesn’t have to be in list form. The possibilities are endless! There are all sorts of prompts for journaling online – do a search and see what appeals to you!

8. Gratitude Rotation

Assign a different area of your life or work to journal what you are thankful for in each day or week. For example,

• • • Monday: Work, career, or your purpose
    • Tuesday: Relationships
    • Wednesday: Emotions and growth
    • Thursday: Finances
    • Friday: Health
    • Saturday: Leisure, fun, hobbies, etc.
    • Sunday: Spiritual life

If journaling is not your thing, make it a point to share your point of gratitude each day with someone in your life like your spouse or best friend.

9. Art Journal

If you are more of an artsy type, use your imagination to create a collage, doodle, or masterpiece to express what you are grateful for.

10. Dot Journal

Perhaps you are more into lists, precision, or “getting fancy.” Then dot journaling might be the way to go. Dot journals are inexpensive and there are a host of stencils and templates to make your journal a thing of beauty! A quick search on Pinterest and you’ll see the possibilities are endless!

11. Journaling Books

Maybe you just want something quick – something that’s already laid out for you. In that case, here are a few journals that might appeal to you:

• • • Good Days Start With Gratitude: A 52 Week Guide To Cultivate An Attitude Of Gratitude: Gratitude Journal – it’s pretty and perfect for the speedy journaling.
    • Instant Happy Journal: 365 Days of Inspiration, Gratitude, and Joy – It approaches gratitude in all sorts of different ways.
    • The Five Minute Journal: A Happier You in 5 Minutes a Day – Fantastic reviews and an structure if that’s your thing!
    • Gratitude: A Journal – a mix of prompts, pretty, & a chance to do your own thing.
    • Gratitude Journal for Men – Many basic journals for men – this one has a bit of a twist which makes it stand out!
    • Our Gratitude Journal: 52 Weeks of Love, Mindfulness, and Appreciation for Couples – a nice option to couples to maintain a grateful heart towards each other.

12. Apps!

For the Tech savvy…

• • • Gratitude: Self-Care Journal – Android Version
    • Gratitude: Self-Care Journal – Apple Version
    • Gratitude Journal – The Life-changing App – ideal for those that are i-everything.
    • Day One – more of a diary but why not use it to document what you are grateful for too! If you are more visual, it allows you to upload pics! $49.99.
    • Gratitude 365 Pro – Apple…again and only $1.99.
    • OneNote or Evernote – If you’d like to go deeper, categorize, or have a multiplatform option.

It makes sense to do what you can to protect yourself from the harmful effects of stress. When it comes to practicing gratitude, what’s the best Rx for you? Experiment and find out!

Perhaps a combination of methods suits you best. Make the effort. I know you will enjoy the positive results!

How are you weaving gratitude into your life?

Originally posted on 11/20/18, this post has been updated and revised just for you!