Build gratitude into your life

In the hustle and bustle of daily life, moments of gratitude remind us of the good things in our lives and to hold on to them, to appreciate them. I can only say one thing: it improves physical health, improves sleep quality, improves mental health and increases empathy. It gives a new perspective, increases self-esteem and improves social relations. Do you think it is possible?

Giving thanks alone and making it a part of your life can do all these things. Not me, but many scientific studies on this subject and these clinical benefits. So, how can we build gratitude into our lives? I would like to share a few tips.

At home, you can motivate yourself by visualizing the things you are grateful for. For example, photos of loved ones, objects that remind you of them, a board where you write down what you are grateful for. You can place the items in places where you will see them often, so that every time you see them, you can pause and give thanks.

Research shows that this is one of the most common and effective gratitude practices. In a notebook or a journal, you can write down 3 things you are grateful for today. This can be a memory, a person, an event. Big or small, it doesn't matter. They are all appropriate. You can make it a routine by doing it every night before you go to sleep or 1-2 days a week. The important thing is not how often you do it, but how regularly and spontaneously you do it.

Write a thank you letter to someone who you think has had a powerful influence on your life. And read it to them. You can also send it as an e-mail or text message. But reading it in person is one of the most powerful gratitude practices you can do.

Do you exercise every morning? Or maybe 10 minutes of mindfulness practice? Maybe you drink your coffee every morning for 5 minutes looking out the window... While doing these routines, you can think about and list the things you are grateful for. If you are outside, start by noticing your surroundings, the trees, the nature, the contact of the air with you. Every day something new happens. Then you can think about what you are grateful for.

You can say thank you more often. Start by just saying it. This can be for anything. People like to be thanked and you will feel better and happier for saying it.

When someone does something that touches your heart, you can write them a small thank you note. For example, "I am grateful for our friendship, you are always on my mind."

You can send thank you messages to your loved ones. "Thank you for tidying the house today. Thank you for being so kind to your brother this morning.

You can practice mindfulness to appreciate, know and be aware of every moment. Focus on the present moment. Pay attention to what is going on around you. You can use all your senses. What do you see, what do you feel, what do you taste, what do you smell? Being aware of everything around you allows you to experience gratitude.

This can be a great family activity. During dinner or before going to sleep, you can ask your child or spouse what 3 things they are grateful for that day. Don't forget to participate in this activity with your answer. You can even write them down and then compile them into a "Family Gratitude Book". Because why not? This will also be a good activity for one of your family members if they have had a bad day. Because no matter what happens in life, the things we are thankful for are always there, always with us... As long as we see and realize them.

Do you sometimes catch yourself thinking, "My coworker never does it right?" Stop and add something you are grateful for to that sentence. It's a beautiful thing to question your thoughts as soon as you realize them and learn to transform them into something more grateful, because it gives you the power to change your life.