Treat yourself: The gift of gratitude
Calls for self-care can feel laughably elusive as we wade through the bog of life’s busyness. The frenzy of everyday—chasing deadlines, toddlers, and endless to-dos—has felt especially acute this past year as many of us navigated unprecedented shifts both at home and in the world around us. We all cope in our unique ways, and a daily gratitude practice is one accessible (and no cost) method to combat overwhelm, reflect, process, and celebrate life’s joys.
A growing body of research connects a ritual of thankfulness to a host of benefits: reduced stress, sound sleep, better relationships, and higher levels of happiness. As each new day seems to bring a new wondering or worry, a gratitude practice reminds us of the good in the world. If you’re struggling to start a self care regimen, try giving yourself the gift of gratitude.
What is gratitude?
Robert Emmons, a professor of psychology at University of California, Davis, thinks about gratitude in two parts:
“First, it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received. Second, we recognize that the sources of this goodness are outside of ourselves.”
Gratitude isn’t a mandate for perpetual happiness, but a space to identify and celebrate the things, places, and people who bring goodness into our lives.
Read more about Dr. Emmons gratitude work and research here.
The benefits of gratitude
The Science of Gratitude, a 2018 white paper out of the University of California, Berkeley, points to a growing body of research that draws a correlation between gratitude practice and a number of social, emotional, and physical benefits including:
Improved immune health
Improved cardiovascular health
Improved levels of patience
Increased empathy and interpersonal understanding
Increased happiness and life satisfaction
Increased optimism
Increased generosity
Increased alertness
Increased resiliency after traumatic events
Decreased levels of fatigue
Decreased levels of depression
Decreased blood pressure
Decreased likelihood of burnout
Decreased feelings of loneliness
Read the white paper in full here.
While the science of gratitude still offers much to explore, it’s hard to argue against taking a regular moment of pause to give thanks. We asked the Golden Coil community why they practice gratitude and here’s what a few had to say:
“I use my Golden Coil as part of my gratitude practice. Every week I have a section for journaling that I use to write one thing I'm grateful for that week. It really helps to put the week into perspective and make me think about things that may have annoyed me during the week but are really a blessing.” Lauren S., Golden Coil Insider
"Being pregnant while also having two crazy little girls running around has had me feeling overwhelmed lately. On days like that it all feels like too much, I am glad to have space in my planner that reminds me of all I’m blessed with. Though the gratitudes I write may be small, these are the little things that really help turn my days around." Michelle Zemp, Golden Coil Founder
“My current mantra/inspiration is this beautiful quote by Melody Beattie: ‘Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity. It makes sense of our past, brings peace for today, and creates a vision for tomorrow.’ My Golden Coil notebook contains ‘Month At A Glance’ as a space for my daily gratitude journal! This is also a place where I write thoughts, questions, and insights from my scripture study. Recognizing the good that God has brought into my daily life has been absolutely transformative. Whatever your spiritual beliefs, I strongly believe in the power of reflecting daily on the things you are grateful for!” Kelli Briggs, Golden Coil Customer Service Representative
How to cultivate a gratitude practice in your own life
While it may feel difficult to carve out a space for thanks, gratitude, like most things, takes practice. Here’s a few tips to help get started:
Start with a schedule that works for you. Committing to a gratitude practice just a few days a week (or even once a week) is great! A daily gratitude practice is wonderful, but don’t put too much pressure on yourself. Do what feels right for you.
Set a timer. Carving out time for non-essentials can be hard. Setting a time limit (and a timer) for your gratitude practice—even just 3 minutes!—gives you a specific and tangible timeframe to help make your gratitude commitment more achievable.
Make space. Buy a special journal just for gratitude, or dedicate specific pages in a notebook you already own.. If you use a habit tracker, add “give thanks” to your habit list. (And if you don’t have a habit tracker, you can start one! A blank dot grid or piece of graph will work great.) We love a good journal, your gratitude practice doesn’t have to be written down. Reciting, or even thinking about, something you’re grateful for is still valuable wherever you have uninterrupted and intentional space.
Build gratitude into another habit: Adding something new into the mix isn’t always easy. Try adding a gratitude practice onto something you already do regularly. Write a gratitude at the end of your grocery list or think your thanks while you brush your teeth at night. If you use a weekly calendar, write five things you’re thankful for at the end of every week.
Do you have a gratitude practice? What role does it play in your life? Share with us in the comments!