The Hidden Power

of Gratitude
Presented by
Pat Schultz, MBA
Reverend Nicole Westbrook, LPN
Objectives
 Learn about research supporting positive impact of
gratitude.

 Recognize the importance of our thoughts in

creating our environment.

 Discover the important connection between

gratitude and success.

 Learn and practice simple gratitude techniques.

 Develop action plan for creating more gratitude in

our lives.
Research
Hans Selve

“…among all emotions, there is one which,

more than any other, accounts for the
absence or presence of stress in human
relations: that is the feeling of gratitude.”
 Gratitude Study
Studies conducted by Michael McCullough, PhD.
from the University of Miami and Robert A.
Emmons, PhD. from the University of California –
Davis separated subjects into three control groups
with a focus on one of the following:

1. hassles

2. things for which they were grateful

3. ordinary life events

The benefits revealed from the gratitude groups
were very surprising! Grateful people are/feel/have:

 Optimistic  Have fewer illnesses

 Energetic  Get more sleep

 Enthusiastic  Exercise more

 Determined  Help other people

more
 Interested  Have less cluttered
 Joyful environments

 Feel stronger about  Less envious

handling challenges  Clearer thinking
Yes, there’s more!

Benefits of Gratitude

 Have better resilience  Have closer family ties

during tough times
 Are less materialistic
 Experience less stress
 Make more progress
 Are more organized toward goals
 Have higher immune  Have longer lives!
response
Gratitude is FREE!
Creating Gratitude
 Think positive thoughts
 Develop a positive mental attitude
 Be optimistic
 “Optimo” Latin for “to see the best of”
reality
 Authentic Happiness by Martin Seligman
PhD.
Positive Emotions
 Because they are contagious, PEA’s create resonance
with others.

 Significant application in our relationships both

personally and professionally.

 Mindfulness, experiences of hope & compassion

Optimism
 Optimism is “an inclination to anticipate
the best possible outcome.
 Research by Ornstein & Sobel:
Optimism is “the tendency to seek out,
remember, and expect pleasurable
experiences. It is an active priority of the
person, not merely a reflex that prompts us
to ‘look on the sunny side.’
 Molecules of Emotion
by Candice D. Pert, PhD

 The body and mind are

not separate but really
one system
coordinated by the
molecules of emotion.

 Emotional health is as
important as physical
health.

 Scientific evidence to
support the mind/body
connection.
The way the mind works
What is the significance of this
connection?

 We are shaped by what we think – especially if we

think those thoughts consistently over a long
enough period of time and with emotion.

 The importance of positive emotions and thoughts.

 The power of simple daily routines that foster

 positive emotions and thoughts.

 Psychoneuroimmunology
Universal Laws
 The hidden role of positive emotion
attractors such as gratitude
 Law of Attraction
 Law of Vibration
Source: Amit Amin
http://happierhuman.com/benefits-of-gratitude/
Emotional
"Gratitude is not only the greatest of all virtues, but the
parent of all others". ~Cicero

 More good feelings, more relaxed, more resilient, less

envious and happier memories.

 Cultivating an attitude of gratitude is really the

beginning!
Social
"Piglet noticed that even though he had a very small
heart, it could hold a rather large amount of gratitude".
~A. A. Milne

 More social, happier marriage, kinder, more

friendships, and deeper relationships.

 Human beings are social creatures.

Career
"As we express our gratitude, we must never forget that
the highest appreciation is not to utter words, but to live
by them". ~John F. Kennedy

 Better management, improved networking, goal

achievement, improved decision making and increased
productivity.

 Be grateful that you have a job. Be grateful for the

work that you do, even (especially) if it isn't recognized.

 The “Trickle Up” Effect

Health
"Gratitude is one of the most medicinal emotions we can
feel. It elevates our moods and fills us with joy". ~Sara
Avant Storn

 Improved sleep, being less sick, longevity, increased

energy and more exercise.
Gratitude/Optimism Connection
 Gratefulness has long been heralded as a
virtue essential for health and well-being.

 Research now suggests that it also allows

people to deal better with stress, causing
them to be more optimistic, which seems to
boost immune function.
Mind/Body Connection
Forgiveness, optimism, and gratitude are
increasingly subjects for serious scientific
investigation, as much a part of the heart disease
equation as blood cholesterol levels.
Optimism/Gratitude Connection
 Simple not always easy.

 Requires effort.

 One way to cultivate it is

by practicing gratitude.

 Being grateful helps to

create happiness.
Personality
"If the only prayer you said in your whole life was thank
you, that would suffice". ~Meister Eckhart

• Less materialistic • Less self-centered

• More optimistic • Improved self-esteem
• More spiritual
Spirituality
 Wonder you feel for the natural world.

 Meditating as a form of prayer, expressing love.

 Getting in touch with your core values and beliefs,

your desires and your path in life.
 Gratitude and Manifestation
"Gratitude turns what we have into enough". ~Melody Beattie

"Be thankful for what you have; you'll end up having more. If you
concentrate on what you don't have, you will never, ever have
enough". ~Oprah Winfrey
Manifestation
"Gratitude is a powerful process for shifting your
energy and bringing more of what you want into your
life. Be grateful for what you already have and you
will attract more good things". ~The Secret

"Acknowledging the good that you already have in

your life is the foundation for all abundance".
~Eckhart Tolle


Manifestation
 How does being grateful for what you have bring you
more?

 Law of Attraction

 Law of Vibration

 Importance of Desire/Emotion/Feeling
 Action Plan
 Realize you may need to make a lifestyle change.
 Start small by choosing one area of your life.
 Take a good, hard, critical look at your beliefs
about yourself.
 Set goals that are small enough to achieve quickly.
 Seek out optimistic people.
 “Play” at being optimistic.
Gratitude Habits
"Gratitude is the open door to the power, the wisdom, the
creativity of the universe. You open the door through
gratitude". ~Deepak Chopra

 Begin a daily gratitude practice. Immediately.

• Gratitude List • Gratitude Journal

• Gratitude File • Thank You Notes

• Ask a Friend
You may be grateful to:

• The Universe

• Your Higher Power

• God
• Yourself
• Someone or something else
Act as if...(Play or Pretend)
 By acting as if something good were true,
you can generate positive feelings and
thoughts.
 You are what you do.
 We acquire a particular quality by
constantly acting in a particular way.
 Our present attitudes are habits.
Pretend ( Song by Nat King Cole)

Pretend you're happy when you're blue

It isn't very hard to do
And you'll find happiness without an end
Whenever you pretend

Remember anyone can dream

And nothing's bad as it may seem
The little things you haven't got
Could be alot if you pretend

You'll find a love you can share

One you can call all your own
Just close your eyes, she'll be there
You'll never be alone

And if you sing this melody

You'll be pretending just like me
The world is mine, it can be yours, my friend
So why don't you pretend?

And if you sing this melody

You'll be pretending just like me
The world is mine, it can be your, my friend
So why don't you pretend?
“F” Words
"Forgiveness is a form of gratitude. When we forgive
others, we show them the mercy that we have often
received and been thankful for". ~Sarah Ban Breathnach

 Negative emotions and feelings do not serve your

highest and greatest good.

 Solo exercise.

 You cannot experience negative emotions such as anger,

fear, jealousy and be grateful at the same time.
Creating Gratitude by Changing our
Attitude

 Impact of attitude
on life.
 A daily choice.
 We are in charge of
our attitude.
 A common trait of all people with good
character is they have three types of
attitude.

1.An attitude that is contagious & has an

upbeat outlook.
2. An attitude of a can do spirit.
3. An attitude of gratitude.
 ATTITUDE OF GRATITUDE
QUESTIONS

1. How can I make this fun?

2. What is great about this?

3. What do I have to be thankful for?

Master Your Questions, Master Your Life by Bill Mayer

W. Clement Stone

There is little difference

in people, but that little
difference makes a big
difference.

That little difference is

attitude.

The big difference is

whether it is positive or
negative.
TOOLS FOR COPING WITH THOUGHTS

The first step in changing our attitudes

is to change our inner conversations.
 Journal Writing
 Meditation
 Mindfulness
 Guided Imagery
How to think more positively..
 Inaccurate thoughts can be challenged and
changed.

 Track your thoughts.

 Recognizing unhelpful negative thoughts is the first

step to stopping them.

 Question Pessimistic Self-Talk.

 Have I really identified what’s bothering me?

Self Talk
 We are constantly talking to ourselves.
 This “self-talk” is how we explain the
events of our lives to ourselves.
 It is the way we interpret these external
events in our minds that determines how
we feel, and determines what actions
we decide to take.
 This is how it works….

Thoughts Ideas Emotions Behaviors Results

 Optimist vs. Pessimist Self Talk
 My daughter and I fought  My daughter and I never get along
because she was in a bad mood. no matter what I do.

 I was exhausted at the time.  Things never work out for me.

 I was nervous about giving the  I was nervous about giving the
speech because the audience speech because I always mess it
was so large. up.

 I’m not a very good skier.  I’m not at all athletic.

 I caused a fender bender  I caused a fender bender because

because traffic distracted me. I’m a lousy driver.

 I never got a good education.  I’m stupid.

To practice optimism…
 Be selective, remember mainly the positive events
in the past.

 Focus on the present.

 See the future in terms of what can be done

instead of what can’t happen.

 See threats as challenges – problems can be solved.

To think more positively..
 Am I exaggerating the situation?
 Am I over-generalizing?
 Am I over-worrying?
 Am I assuming the worst?
 Am I making an unrealistic or unfair comparison?
 Do I have the evidence for my conclusion?
 Am I taking it too personally?
 Am I discounting the positive?
Healthy Negative Thoughts
 There are times when negative feelings are healthy
and appropriate.

 Am I expecting perfection?

 Remember that mistakes aren’t failures. They’re

good to learn from.

 Mistakes give you the chance to rehearse other

ways of handling things. This is great practice for
future crisis.
 Action Plan

 Everyday, look for positive people to associate with.

 Everyday, look for one more interesting idea.
 Everyday, find one more concept important to you.
 With every friend, explain a new idea you’ve just learned.
 With every teacher, ask a question.
 With yourself, keep a list of your goals, positive thoughts
and actions.
Remember,
you are what you think,
you feel what you want.
Key Points
 You are what you think. You feel what you want.

“Most folks are about as happy as they make up their

minds to be.” Abraham Lincoln

 So why not be happy, grateful, optimistic??

“Gratitude has the power to turn challenges into

possibilities, problems into solutions, and losses into
gains.” Daniel T. Peralla
Persistence
 Your level of
persistence is
positively correlated to
your success in
overcoming obstacles
and achieving your
goals.

 Persistence FOLLOWS
optimism, not the
other way around.
 Quotation Therapy as an Action Plan
“You can’t be unhappy and grateful at the same time.” –
unknown

“The talent for being happy is appreciating and liking what

you have, instead of what you don’t have.” – Woody Allen

“Some people are always grumbling because roses have

thorns. I am thankful that thorns have roses.” – Alphonse
Karr

“Let us rise up and be thankful, for if we didn’t learn a lot

today, at least we learned a little, and if we didn’t learn
a little, at least we didn’t get sick, and if we got sick, at
least we didn’t die; so let us all be thankful.” – Buddha
Gratitude unlocks the fullness of life. It turns
what we have into enough, and more.

It turns denial into acceptance, chaos into order,

confusion into clarity. It turns problems into gifts,
failures into success, the unexpected into perfect
timing, and mistakes into important events.

Gratitude makes sense of our past, brings peace

for today and creates a vision for tomorrow.

-- Melody Beattie
Gratitude IS the powerful action plan.

Help you to:

• make improvements
• create change
• face challenges
• make a difference
• take your power back
 Gratitude Action Plans
• Focusing on what is right
and not on what is wrong.

• Raising your awareness

level with gratitude.

• Mindful gratitude in times

of stress.
 Gratitude Action Plans
• Showing gratitude to other people
- hugs
- handshakes
- appreciative words
 Gratitude Websites

GoodListDaily.com
AllAboutGratitude.com
YouTube.com – Gratitude Dance!
Each day comes bearing its own
gifts. Untie the ribbons!
-- Ruth Ann Schabacker