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Oprah Winfrey and Dr. Nadine Burke Harris talk ACEs.


How to Start a Gratitude Practice (and Why)

How to start a gratitude practice

The word “gratitude” can be tricky for some of us who have experienced childhood adversity or trauma. It might be tempting to think it means a fake smile to hide the pain or a glossy Insta grid full of enviable moments.


The truth is, gratitude goes much deeper and is a more active choice than you might think.


What is gratitude?


Brother David Steindl-Rast, a renowned interfaith scholar and founder of A Network for Grateful Living (who spent his teen years in Nazi-occupied Austria), says, “It’s not happiness that makes us grateful, it’s gratefulness that makes us happy.” 


While that might initially seem counterintuitive, if you think about the people in your own life you may see the truth in it. You probably know someone who seems like they have everything, but is never happy. And you likely know someone who seems to always be facing challenges, yet manages to be joyful (in a real way) through it all.


There’s proof all around that gratitude has nothing to do with how much we have or how happy we are. Gratitude is the lens through which we choose to view life. (PS — this is something Oprah echoes in her talk with California Surgeon General Dr. Nadine Burke Harris).



There’s proof all around that gratitude has nothing to do with how much we have or how happy we are. Gratitude is the lens through which we choose to view life.


Part of cultivating that lens of gratitude is looking for the beauty around us (watch Brother David’s inspiring video, “A Grateful Day” for an example of what this looks like). But it’s also important to become aware of what’s happening on the inside.


The internal practice of gratitude is about shifting the thoughts you feed in your mind from negative to positive. You don’t have to be grateful for what happened in the past (that would be impossible for many of us). Learning to be grateful for the now is what’s important.


Why bother with gratitude?


Science supports a gratitude practice.


In several research studies, gratitude is strongly and consistently linked to greater happiness. Harvard’s Healthbeat sums up the findings in this way, “Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.”


One study done at Indiana University split 300 adults who were experiencing emotional challenges into three groups. One group received straight psychotherapy. One was asked to write about their most stressful experiences as they went through therapy. And the third was directed to write letters of gratitude to people in their lives (without necessarily sending them) in addition to their therapy sessions.


In both short-term and long-term follow-up, the participants who had written letters of gratitude reported significantly better mental health than those in the negative expression and straight psychotherapy scenarios. 


And the gratitude group actually showed different brain activity in MRI brain scans. The medial prefrontal cortex, the area of the brain associated with learning and reasoning, was more highly activated in the gratitude group.


Interestingly, this area of the brain can be underdeveloped in adults that have experienced the effects of toxic stress due to ACEs. Which means cultivating a gratitude practice can be a powerful healing tool for us.


It may feel contrived at first, but gratitude is actually something that grows over time; it doesn’t come with the flip of a switch (or just because you read this post ;-)). The more you practice gratitude, the easier it will come to you … and the greater an impact it will have on your life and those around you.


The more you practice gratitude, the easier it will come to you.


Here’s how to start


There are all sorts of ways to capture thoughts of gratitude. But it starts with building the habit of noticing. Brother David recommends three steps:


  1. Stop — It’s hard, if not impossible, to notice anything when we’re running through life at a frantic pace. Start building in a pause, even a minute, into your daily life to give room for noticing and reflection.


  2. Look — Once you’ve paused, notice what’s around you and inside you. Scan through your day, your surroundings, and your thoughts to look for “gifts” — those small-but-precious moments of joy that can easily slip by unnoticed.


  3. Go — Once you’ve paused and noticed, then it’s time to capture — and act on — the gratitude that bubbles up from within. The more consistent you are, the more this shift in perspective will take root.


And here are five helpful prompts for cultivating gratitude:


  • Write a thank you note — The most significant results in the studies mentioned above came from people who had written a thank you note to someone who had shown them kindness. Try it yourself … you’ll get the benefits even if you don’t send the letter.


  • Keep a gratitude journal — This could be an actual journal that you write in every day, or a timer you set on your phone prompting you to think one grateful thought in that moment.


  • Give grace — Whether you follow a faith or not, mealtime is a perfect prompt to pause and be grateful for what — and who — are right in front of us. If you want to take it further, think about all the people who were involved in bringing you the food on the table … the farmers, the grocers, the people who transport the food — and give thanks to them.


  • Meditate — Mindfulness meditation focuses on the present moment without judgment. Regular meditation can help deepen the pause and focus awareness on the “gifts” in the present moment.


  • Pray — For those who pray, no matter who we pray to, giving thanks to a higher power can give perspective for all there is to be thankful for.


The bottom line? Gratitude is a very good thing. And now is the perfect time to start your practice.

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