GRATITUDE with a certain level of introspection and reflection
(Froh, Miller, and Snyder, 2007).
The word gratitude is derived from the For example, researchers found that Latin gratia, meaning favor, and gratus, meaning participants who daily recounted blessings were pleasing. All derivatives from this Latin root "have training their brains with cognitive habits which to do with kindness, generousness, gifts, the amplified the good in their lives (Watkins et al, beauty of giving and receiving, or getting. 2014). It appears that gratitude can be cultivated Gratitude is known as a generally positive with intentional practice. emotional state, a durable affective trait, a moral experience, and a signature character strength. Fitzgerald (1998) identified three components of gratitude: (1) warm sense of appreciation for GRATITUDE AS AN EMOTION somebody or something, (2)a sense of goodwill 1. Ben-Ze'ev (2000) referred to gratitude as a toward that person or thing, and (3) a disposition "short-term state," reflecting a to act that flows from appreciation and goodwill. praiseworthiness of another's actions. It is clear from these conceptualizations that The Benefits of Practicing Gratitude gratitude is a complex state that belongs to • Feeling Good the category of affectivecognitive conditions o Improves Health: Reduces stress, (Ortony, Clore, & improves sleep quality, and builds 2. Lazarus and Lazarus (1994) argued that emotional awareness (Seligman et al., gratitude is one of the "empathic emotions" 2005). whose roots lie in the capacity to empathize o Positive Affect: Less likely to experience with others. The core relational theme depressive symptoms and increases associated with gratitude is recognition or resiliency (Salces-Cubero et al., 2019). appreciation of an altruistic gift. o Social Well-Being: Increased sense of 3. As an emotion, gratitude is an attribution- belonging to social group (Diebel et al ., dependent state (Weiner, 1985) that results 2016). from a two-step cognitive process: (a) o Emotional Well-Being: Positive correlation recognizing that one has obtained a positive between gratitude and positive emotional outcome and (b) recognizing that there is an states. (Emmons & Mccullough, 2003). external source for this positive outcome • Doing Good o Social Belonging: Improves interpersonal Gratitude as a Learned Trait relationships with others. Researchers have investigated whether o Prosocial Behavior: Acts as a "moral gratitude is a genetic disposition or learned trait. barometer," motivates and reinforces Lyubomirsky, Sheldon, and Schkade (2005) argue prosocial behavior. (Mccullough et al, that 50% of one's tendency toward happiness is 2001). related to one's genetic set point, 10% to circumstance, and 40% to intentional activity. According to Dr. Robert Emmons, the feeling of Psychologists have identified a group of intentional gratitude involves two stages (Emmons & activities, called "gratitude practices," that can be Mccullough, 2003): used to strengthen one's level of happiness or A. First comes the acknowledgment of goodness gratitude. in one's life. In a state of gratitude, we say yes When people intentionally chose to to life. We affirm that, all in all, life is good and engage in gratitude practices, researchers have has elements that make it worth living. The found that practitioners experienced an overall acknowledgment that we have received enhanced sense of well-being (Emmons & something gratifies us, both by its presence McCoullough, 2003). Though gratitude might not and by the effort the giver put into choosing it. come naturally to some people, it can be learned B. Second, gratitude is recognizing that sources of this goodness lie outside the self. One can be grateful to our creator, other people, other desirable life outcomes" (Portocarrero animals, and the world, but not to oneself. At et al ., 2020, p. 6). this stage, we recognize the goodness in our C. Gratitude appears to have a domino effect. lives and who to thank for it. If a person experiences gratitude, they are more likely to recognize the help and then The two stages of gratitude comprise the later reciprocate that help (Wood et al., recognition of the goodness in our lives and then 2010). People who are thanked are how this goodness came to us. Through this presumably more apt to extend help to process, we recognize the fortune of everything others in the future. Likewise, people who that improves our lives and ourselves. are not thanked may not be expected to provide reciprocation in the future. The GRATITUDE AND POSITIVE PSYCHOLOGY expression of gratitude is beneficial for both Positive psychology focuses on positive individuals and society (Bono et al., 2004). thoughts and behaviors. Its constructs include optimism, hope, and, gratitude (Iodice et al., 2021). RESEARCH FINDINGS: Robert Emmons has led positive A. In a review of the literature, Cregg and psychology's expansion of research on the Cheavens (2021) found that gratitude has a importance of gratitude. Emmons has authored positive affiliation with positive affect, life several papers on the psychology of gratitude, satisfaction, extraversion, forgiveness, and a showing that being more grateful can lead to negative affiliation with substance abuse and increased levels of wellbeing (Emmons & Crumpler, neuroticism, as well as an inverse 2000). His work has also specifically dealt with relationship between gratitude and anxiety gratitude in a religious setting, highlighting how and depression. gratitude towards a higher power may lead to B. Based on clinical observations, McWilliams increased physical health (Krause et al., 2015). and Lependorf (1990; see also Pruyser, 1976) noted that narcissistic people are incapable of experiencing and expressing sincere gratitude. A core issue for narcissistic people IMPORTANCE OF GRATITUDE IN LIFE is their slavish adherence to self-sufficiency. A. Since gratitude has, for many, been replaced Expressions of gratitude are by disappointment, anger, and resentment acknowledgments that one is dependent on when these expected 'blessings' either do other people for one's well-being, and not appear or they disappear (Passmore & therefore not self-sufficient. Given this reality, Oades, 2016, p. 43). We have learned such individuals find expressions of gratitude gratitude helps people focus on the positive to be highly unpleasant. Furthermore, aspects of their life. Gratitude can help build because narcissistic individuals possess a and maintain relationships with others, distorted sense of their own superiority, they resulting in hope, life satisfaction, and more might be reluctant to express gratitude in proactive behaviors toward others response to benefactors whose generosity or (Passmore & Oades, 2016). kindness they summarily dismiss as little more B. Gratitude is strongly related to wellbeing than an attempt to curry favor. (Jans-Beken et al ., 2020; Wood et al ., 2010). The positive effects of experiencing and WHAT EXACTLY IS GRATITUDE, AND HOW CAN WE expressing gratitude are endless. Gratitude EXPERIENCE MORE OF IT DAILY? has been found to be beneficially associated Gratitude is the act of recognizing and with social wellbeing, emotional wellbeing, acknowledging the good things that happen, and psychological well-being (Jans-Beken et resulting in a state of appreciation (Sansone & al., 2020). It is no surprise that trait gratitude Sansone, 2010). is an important "predictor of well-being and Often when we consider what we are grateful for, overt and profound life experiences, circumstances, and events come to mind. We may feel grateful for our upbringing, family, job, good health, and the opportunity to gain an education. While recognizing and being grateful for these experiences is important, our gratitude practice must also venture below the surface.
Below the surface, we find the simple,
everyday pleasures that often go unnoticed. This may be a great book we read, laughter with a friend, or even the joy of eating ice cream in the sunshine. Whatever these simple pleasures may be, consciously expressing our gratitude for them can help us grow our daily gratitude practice beyond the surface level.
GRATITUDE, WHY IT MATTERS?
A. Brain research shows that positive emotions are good for our bodies, minds, and brains. B. Positive emotions balance out negative emotions. People who often feel grateful and appreciative are happier and less stressed. C. When we are grumpy, gratitude helps us remember the good things in our life. D. Gratitude can lead to positive actions. When we feel grateful for kindness toward us, we may be more likely to do a kindness in return.
Steve Maraboli said, "If you want to find happiness,