Gratitude

Gratitude

Sometimes all of this talk about “having the right mindset” can seem theoretical.  How do you actually put it into practice?  Actively practicing gratitude is a great way to start.  

In this lesson we’ll explore the power of gratitude, and do a little practice ourselves.

The Power of Gratitude

People who have struggled with problem gambling are prone to anxious or depressive thoughts, which can feel tremendously burdensome and difficult to bear.

The Anxiety & Depression Association of America says that anxious and depressive thinking:

“is characterized by mental time travel – dwelling on the past or focusing on the future. This mental time travel, known as rumination, pulls us out of the present moment.” 

By contrast, gratitude pulls us into the present moment. Focusing on the good parts of life - however big or small - takes focus away from the more difficult parts.  

It puts things into perspective, and you see the reality that life is full of both easy and hard aspects, good and difficult times.

Gratitude and Your Brain

Research shows that just like gambling, gratitude has a biochemical impact on our body.  It’s been shown to improve sleep, lower blood pressure, and reduce stress hormones in the body.

In fact, your brain cannot respond to gratitude and anxiety at the same time.  Because of this, inducing gratitude gives your body a pause from the worries that are giving it stress.

Think of it like this: if you were caught in a sudden downpour, you’d feel tremendous relief to encounter an awning under which you could catch your breath.  Even if you had to venture back out, the breather would allow you a moment of calm and a chance to assess the best next step.

By actively inducing grateful feelings for things in your life, you will buoy yourself against the negativity and give yourself another coping mechanism.

Habit Reversal Training (HRT)

There is a treatment approach in Cognitive Behavioral Therapy called “Habit Reversal Training”.  A key component of HRT is the use of a competing response, which is an action that is incompatible with the habit you are trying to break.

For example, if you’re trying to break a nail biting habit, you might clasp your hands as a competing response when you feel the urge to bite.

It’s really difficult to clasp your hands AND bite your nails at the same time. Consistently using a competing response trains your body to replace the undesired habit with the new one.

Let's Reflect

Thinking of applying this concept to our own life, we can use gratitude to actively combat negative self-talk and unproductive thoughts.

As a starting point, it’s helpful to keep a list of things you’re grateful for.

In fact, the concept of a gratitude journal, where you write down 3-5 things you’re grateful for each day, has been proven to help cultivate positivity.

What are you grateful for today? List 3 things:

Closing Thought

While an attitude of gratitude comes easily to some, it may need to be actively developed in others.

No matter how you come to it, practicing gratitude can shift your outlook from one of primarily doom and gloom to one of peace, joy, and success.