Gratitude is more than saying thank you. It's a sense of wonder, appreciation and, yes, thankfulness for life. It's easy to go through life without recognizing your good fortune. Often, it takes a serious illness or other tragic event to jolt people into appreciating the good things in their lives. Don't wait for something like that to happen to you.
Make a commitment to practice gratitude. Each day identify at least one thing that enriches your life. When you find yourself thinking an ungrateful thought, try substituting a grateful one. For example, replace "My sister forgot my birthday" with "My sister has always been there for me in tough times."
Let gratitude be the last thought before you go to sleep. Let gratitude also be your first thought when you wake up in the morning.
Develop the habit of seeing the positive side of things. You needn't become overly optimistic— after all, bad things do happen. It would be silly to pretend otherwise. But you don't have to let the negatives color your whole outlook on life. Remember that what is right about you almost always trumps what is wrong.
If you're not an optimistic person by nature, it may take time for you to change your pessimistic thinking. Start by recognizing negative thoughts as you have them. Then take a step back and ask yourself these key questions:
- Is the situation really as bad as I think?
- Is there another way to look at the situation?
- What can I learn from this experience that I can use in the future?
Find your purpose
People who strive to meet a goal or fulfill a mission — whether it's growing a garden, caring for children or finding one's spirituality — are happier than those who don't have such aspirations.
Having a goal provides a sense of purpose, bolsters self-esteem and brings people together. What your goal is doesn't matter as much as whether the process of working toward it is meaningful to you.
Try to align your daily activities with the long-term meaning and purpose of your life. Research studies suggest that relationships provide the strongest meaning and purpose to your life. So cultivate meaningful relationships.
Are you engaged in something you love? If not, ask yourself these questions to discover how you can find your purpose:
- What excites and energizes me?
- What are my proudest achievements?
- How do I want others to remember me?
Live in the moment
Don't postpone joy waiting for a day when your life is less busy or less stressful. That day may never come.
Instead, look for opportunities to savor the small pleasures of everyday life. Focus on the positives in the present moment, instead of dwelling on the past or worrying about the future.
May 16, 2015
See more In-depth
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- Sood A. Meaning. In: The Mayo Clinic Handbook for Happiness: A 4-Step Plan for Resilient Living. Cambridge, Mass.: Da Capo Press/Lifelong Books; 2015.
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- Miron-Shatz T, et al. Charting the internal landscape: Affect associated with thoughts about major life domains explains life satisfaction. Judgment and Decision Making. 2013;8:603.
- Bhattacharjee A, et al. Happiness from ordinary and extraordinary experiences. Journal of Consumer Research. 2014;41:1.
- Hanson R. 21 Jewels. Hardwiring Happiness. New York, N.Y.: Harmony Books; 2013.