Thanks (Giving) Blessings

“Gratitude is fertilizer for well-being.”

Kenneth Nowack

If you want to change the world, have a lasting impact on your community, create a meaningful and psychological healthy workplace, develop a safe community, loving family or meaningful partnership–it all starts with you.

Several recent research studies have focused on the power of gratitude  as a necessary condition for developing self esteem, enhanced social ties, happiness, and physical health.

Gratitude Research

Psychologist Martin Seligman and colleagues have focused on a variety of psychological interventions that increase individual happiness ((Seligman, M., P, Steen, T., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410-421)). In a 6-group, random-assignment, placebo-controlled Internet study, they tested 5 happiness interventions. They found that 3 of the interventions significantly increased happiness and decreased depressive symptoms–a few for as long as 6 months.

Two of the exercises (using signature strengths in a new way and writing about three good things that went well each day) increased happiness and decreased depressive symptoms for six months. Another exercise, the “gratitude visit” was associated with significant and positive mood changes for 30 days. The other exercises and the placebo control created positive but only transient effects on happiness and depressive symptoms.

Another psychologist, Robert Emmons (UC Davis) and his colleagues have also extensively studied the impact of gratitude ((Emmons, R.A., & McCullough, M.E. (2003). Counting blessings versus burdens: Experimental studies of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84, 377-38)). In one study of adults with neuromuscular disorders, they were asked to keep a gratitude journal every day for two weeks. They were asked to focus on several things each day that they were thankful about and to write about what things in their life they saw as positive and meaningful.

Participants in the “gratitude condition” showed significantly more optimism and life satisfaction than a control group. Interestingly, the researchers reported that spouses of study participants (i.e., people in the gratitude condition) seemed significantly happier than those in the control group. Not only did focusing on gratitude change attitudes, it also apparently changed behavior of those in the study.

Four Gratitude Related Exercises (For You and Others)

Giving gratitude is something we can develop and make an automatic part of our day.

Here are several evidenced-based gratitude exercises that have been proven by Seligman, Emmons, and other researchers to enhance psychological well-being, social ties and life satisfaction.

1. Gratitude Journal: Write down each day several things you are truly grateful for and explain why in your own personal journal for 2 weeks.
2. Gratitude Letter: Identify someone in your life you truly value that has contributed to your life success in some way. This person can be a family member, friend, teacher, or another person who has touched you in a positive and signifcant way and whom you have not probably acknowledged in a heart felt manner. Write a letter to this person describing what they have done to influence your life and why. Mail it or deliver it in person.
3. Deploying Signature Strengths: Make a list of 3 things that you do well and you have a passion for (defined as your signature strengths). Schedule to do each of these once a week during the next month.
4. Be a Gift to Someone Else: Look for an opportunity to do something spontaneously positive to a stranger or someone you barely know (e.g., pay a toll on the freeway for the person behind you, purchase a coffee for the next person in line, cut a neighbor’s lawn that is difficult for them to do, drop off some groceries for someone who has a difficult time getting out of the house, pick up a newspaper thrown in your neighbor’s bushes, etc.).  The recipient will appreciate your gesture and you will immediately feel a boost of the prosocial peptide and pleasure hormone oxytocin that comes with giving.

As the American sportscaster Jack Buck says,”Things turn out best for those who make the best of how things turn out“…..Be well….

Ken Nowack

Kenneth Nowack, Ph.D. is a licensed psychologist (PSY13758) and President & Chief Research Officer/Co-Founder of Envisia Learning, is a member of the Consortium for Research on Emotional Intelligence in Organizations. Ken also serves as the Associate Editor of Consulting Psychology Journal: Practice and Research. His recent book Clueless: Coaching People Who Just Don’t Get It is available for free for a limited time by signing up for free blog updates (Learn more at our website)