Waking up with a cold, insufficient sleep and a long list of things to do, the last thing I wanted to hear was “Don’t worry, be happy,” “Develop an attitude of gratitude” or “Give thanks in all circumstances, for this is God’s will for you in Christ Jesus.” I Thess. 5:18.
Mostly I just wanted to veg-out and read – which is how I happened on the article “How the new science of ‘thank you’ can change your life” in the October Reader’s Digest. It detailed a recent study of having volunteers focus on gratitude versus grump versus the daily groove. I scanned the article for the results.
People in the studies who were consciously grateful:
• Felt better about their lives.
• Were more optimistic.
• Were more energetic.
• Were more enthusiastic.
• Were more determined.
• Were more interested.
• Were more joyful.
• Exercised more.
• Had fewer illnesses.
• Got more sleep.
• Were more likely to have helped someone else.
Simply put, gratitude won hands down.
The study began when psychology professors Robert Emmons, PhD, of the University of California, Davis and Michael McCullough of the University of Miami, divided volunteers into three groups and asked them to keep weekly journals.
The first group concentrated on irritations and wrongs: “The jerk who cut me off on the highway.” The second group focused on life-enhancing situations: “My boyfriend is so kind and caring – I’m lucky to have him.” And the third group reported everyday events: “I went shoe shopping.”
Emmons found that the gratitude group saw their lives in favorable terms, reported fewer negative physical symptoms such as headaches or colds and were active in ways that were good for them. They spent almost an hour and a half more per week exercising than those who focused on hassles. The grateful had a higher quality of life.
They also were “perceived as more helpful toward others,” Emmons reported – surprised by this result. “A feeling of gratitude really gets people to do something, to become more pro-social, more compassionate” – a response not found in either of the other two groups.
The researchers then rounded up college students and repeated the study on a daily basis including asking for specific personal details: Alcoholic drinks, aspirin or other pain relievers taken, the quantity and quality of their sleep. At the end of the study, they reached the above conclusions.
Students not in the study, when asked, judged the gratitude students as empathetic, helpful and pro-social, more likely to put themselves out for others.
Related studies have found other benefits as well: Clearer thinking, better resilience during tough times, higher immune response, less likelihood of being plagued by stress, longer lives, closer family ties, greater religiousness.
Most of us want those things. If all it takes is a few moments each day of jotting down three things for which I am are grateful, why not do it?
The article recommends that “after each situation or event for which you feel thankful, write down why this was good for you. Also, make a note of who, if anyone, played a role in what you’ve recalled for the day and how that person had an impact on your life.”
Over time, the written log unveils patterns of people, items and events for which you are consistently grateful. Many entries will underscore the importance of people in your life. Others will highlight meaningful experiences. Still other items will be things that began with you.
A journal of gratitude focuses our attention on what’s working – life’s positive points. Gratitude moves us closer to becoming the kind of person want to be. And even in the midst of the sniffles, even I can find something for which I am thankful.