So, I "googled" it! Boy, was I right. There have been a number of studies done, and many articles and blogs written about the benefits of just being grateful. I read a few totally secular articles, and compiled a few of the facts about those benefits. Remember, these facts are taken from scientific research studies by secular researchers.
The research is summarized in Robert Emmons' new book Thanks!: How the New Science of Gratitude Can Make You Happier (Houghton Mifflin, 2007)
Emmons' book reports on several studies. In the first, he and his colleagues divided participants into three groups, each of which made weekly entries in a journal. One group wrote five things they were grateful for. Another group described five daily hassles and a control group listed five events that had affected them in some way.
Results from a second study suggested that daily writing led to a greater increase in gratitude than weekly practice. The results of that study produced some surprising discoveries.
1. Gratitude makes us happier.
A five-minute a day gratitude journal can increase your long-term well-being by more than 10 percent.a1,a2,a3 That’s 2.5x the impact of winning more than $1,000,000 in the lottery!a4
Lottery winners show a huge spike in happiness, followed by a quick drop. Those who kept a gratitude journal slowly raised their level of happiness until it passed the lottery winners, and the levels just kept increasing.
2. Gratitude makes people like us.
Gratitude generates social capital – in two studies with 243 total participants, those who were 10% more grateful than average had 17.5% more social capital.b1
Gratitude makes us nicer, more trusting, more social, and more appreciative. As a result, it helps us make more friends, deepen our existing relationships, and improve our marriage.b2
3. Gratitude makes us healthier.
A study reported by Emmon's group showed results among a group of people suffering from various neuromuscular diseases. People using daily gratitude journals reported more satisfaction with their lives and were more optimistic about the future than the control group. Interestingly, the gratitude group also reported getting more sleep, spending less time awake before falling asleep and feeling more refreshed in the morning. Those who engage in gratitude practices have been shown to feel less pain, go to the doctor less often, have lower blood pressure, and be less likely to develop a mental disorder.
Researchers at the University of Connecticut found that gratitude can have a protective effect against heart attacks. Studying people who had experienced one heart attack, the researchers found that those patients who saw benefits and gains from their heart attack, such as becoming more appreciative of life, experienced a lower risk of having another heart attack.
4. Gratitude makes us more optimistic.
Gratitude is strongly correlated with optimism. Optimism in turn makes us happier, improves our health, and has been shown to increase lifespan by as much as a few years. I’d say a 5 minute a day gratitude journal would be worth it just for this benefit.
5. Gratitude reduces materialism.
Materialism is strongly correlated with reduced well-being and increased rates of mental disorder. Materialism is that it makes people feel less competent, reduces feelings of relatedness and gratitude, reduces their ability to appreciate and enjoy the good in life, generates negative emotions, and makes them more self-centered.
6. Gratitude increases spiritualism.
(Remember these are reports from a nonchristian viewpoint.)
Gratitude spontaneously gives rise to spiritual attribution, helping one feel closer to God or other religious entities.
(The reality is that the God who created us made us so that we draw closer to Him when we are grateful)
7. Gratitude makes us less self-centered.
This is because the very nature of gratitude is to focus on others (on their acts of benevolence). In this regard, gratitude practice can be better than self-esteem therapy.
8. Gratitude helps us bounce back.
Those that have more gratitude have a more pro-active coping style, are more likely to have and seek out social support in times of need, are less likely to develop PTSD, and are more likely to grow in times of stress. In others words, they are more resilient.
(Remember these are reports from a nonchristian viewpoint.)
Gratitude spontaneously gives rise to spiritual attribution, helping one feel closer to God or other religious entities.
(The reality is that the God who created us made us so that we draw closer to Him when we are grateful)
7. Gratitude makes us less self-centered.
This is because the very nature of gratitude is to focus on others (on their acts of benevolence). In this regard, gratitude practice can be better than self-esteem therapy.
8. Gratitude helps us bounce back.
Those that have more gratitude have a more pro-active coping style, are more likely to have and seek out social support in times of need, are less likely to develop PTSD, and are more likely to grow in times of stress. In others words, they are more resilient.
9. Gratitude helps us relax. Gratitude and positive emotion in general are among the strongest relaxants known to man.
10. Gratitude makes you friendlier.
Multiple studies have shown that gratitude induces pro-social behavior. Keeping a gratitude journal is enough to make you more likely to help others with their problems and makes you more likely to offer them emotional support.
11. Gratitude helps your marriage.
Researchers have a complicated system to build a ratio between positive expressions and negative ones, and the impact on the marriage...end result was they found that being grateful boosts the happiness of marriage.
12. Gratitude makes you look good. Ingratitude is universally regarded with contempt. It’s opposite, gratitude, is considered a virtue in all major religions and most modern cultures.
13. Gratitude helps you make friends and makes friendships deeper.
The research on gratitude challenges the idea of a "set point" for happiness, a belief that, just as our body has a set point for weight, each person may have a genetically-determined level of happiness. The set point concept is supported by research that shows that people return to a characteristic level of happiness a short time after both unusually good and unusually bad events. But the research on gratitude suggests that people can move their set point upward to some degree, enough to have a measurable effect on both their outlook and their health.
Summarizing the findings from studies to date, Emmons says that those who practice grateful thinking "reap emotional, physical and interpersonal benefits." People who regularly keep a gratitude journal report fewer illness symptoms, feel better about their lives as a whole, and are more optimistic about the future. Emmons conclusion is that gratitude is a choice, one possible response to our life experiences.
Hopefully, you are convinced that having an attitude of gratitude is a good thing, but you may need a few tips on getting there. If you would like to increase the level of gratitude in your life, here are five suggestions for getting started.
10. Gratitude makes you friendlier.
Multiple studies have shown that gratitude induces pro-social behavior. Keeping a gratitude journal is enough to make you more likely to help others with their problems and makes you more likely to offer them emotional support.
11. Gratitude helps your marriage.
Researchers have a complicated system to build a ratio between positive expressions and negative ones, and the impact on the marriage...end result was they found that being grateful boosts the happiness of marriage.
12. Gratitude makes you look good. Ingratitude is universally regarded with contempt. It’s opposite, gratitude, is considered a virtue in all major religions and most modern cultures.
13. Gratitude helps you make friends and makes friendships deeper.
The research on gratitude challenges the idea of a "set point" for happiness, a belief that, just as our body has a set point for weight, each person may have a genetically-determined level of happiness. The set point concept is supported by research that shows that people return to a characteristic level of happiness a short time after both unusually good and unusually bad events. But the research on gratitude suggests that people can move their set point upward to some degree, enough to have a measurable effect on both their outlook and their health.
Summarizing the findings from studies to date, Emmons says that those who practice grateful thinking "reap emotional, physical and interpersonal benefits." People who regularly keep a gratitude journal report fewer illness symptoms, feel better about their lives as a whole, and are more optimistic about the future. Emmons conclusion is that gratitude is a choice, one possible response to our life experiences.
Hopefully, you are convinced that having an attitude of gratitude is a good thing, but you may need a few tips on getting there. If you would like to increase the level of gratitude in your life, here are five suggestions for getting started.
1) Keep a Daily Gratitude Journal
This is probably the most effective strategy for increasing your level of gratitude. Set aside time daily to record several things that you are grateful for. (Typically, people list three to five.) You can write when you get up or at the end of the day. Pick a time that you will consistently have available.
2) Use Visual Reminders
Two obstacles to being grateful are forgetfulness and lack of awareness. You can counter them by giving yourself visual cues that trigger thoughts of gratitude. Emmons says he puts Post-It notes listing his blessings in many places, including on his refrigerator, mirrors and the steering wheel of his car. Another strategy is to set a timer on your phone to go off as a reminder.
3) Have a Gratitude Partner
Social support encourages healthy behaviors, because we often lack the discipline to do things on our own. Just as you may be more likely to exercise if you have an exercise partner or participate in a class, you may be able to maintain the discipline of gratitude more easily if you have a partner with whom to share gratitude lists and to discuss the effects of gratitude in your life.
4) Make a Public Commitment
We feel accountable when we make commitments to others. Tell your friends, a class, Bible study group, or write it on facebook!
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