How to Change Your Attitude with Gratitude

Anna Baumgartner, MS, LPC, NCC

What is Gratitude?

According to Oxford Dictionary, gratitude is defined as “the quality of being thankful; readiness to show appreciation for and to return kindness.”

How do you Practice Gratitude?

To practice gratitude, you first practice noticing the good that is in your life, whether it be a cup of coffee in the morning, listening to your favorite song on your way to work or school, catching up with a friend, or curling up under your favorite blanket after a long day.

Secondly, it is about acknowledging the source of that good. Did someone else do something that made your day a bit better? Did you do something that brought out the good in the day? Or was it just the right circumstances where everything seemed to come together in a moment?

Finally, gratitude is about expressing that acknowledgement and allowing it to change your behaviors. This can be done in a myriad of ways. You could practice writing it down in a journal or scratch piece of paper. You could express your gratitude to others. You could practice spreading that kindness forward and making someone else’s day just a little bit better.

Here is a great daily activity to start practicing gratitude.

• Grab a notebook or open a new note in your phone.
• Choose a time of day and set a reminder on your phone, or keep the notebook in a space that you will remember to practice daily (like a nightstand or kitchen counter).
• Write down 3 things you are thankful for, whether they are big or small. There may be some days when this feels easier than others. Be gentle with yourself in this process and get creative!

I’ll go first. Today I am grateful that…

• The sun was shining when I woke up.
• That I got to wear my favorite hat while I walked my dog today.
• That I had transportation to get to work.

To learn more about gratitude and its benefits, please check out the following resources:

The effects of gratitude interventions: a systematic review and meta-analysis: https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/

7 Scientifically Proven Benefits Of Gratitude That Will Motivate You To Give Thanks Year-Round: https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#5c900d9b183c

Gratitude Helps Minimize the Feelings of Stress: https://www.psychologytoday.com/us/blog/comfort-gratitude/202007/gratitude-helps-minimize-feelings-stress