Counting Your Blessings

 

 

 

 

 

Summary:

Gratitude holds a lot of sway over our lives. It can increase your physical, mental, and social health. Many scientific studies have been done concerning its effects and all have found benefits. Gratitude strengthens the mind to setbacks and negativity. This in turn has an effect on the stress level of the body and how the brain interprets and handles stressors. Studies have shown people who practice gratitude regularly experience less stress and are less depressed. A common goal that all humans share is the desire for happiness and highest quality of life possible. Our perceptions and emotions often color that desire. Practicing gratitude is shown to shift a person's perception of events from themselves to others and the world around them. This in turn increases their subjective well-being or happiness. In order to find happiness for ourselves, we often need to focus on others in order to find it. Gratitude can be practiced in a form of meditation and prayer but it can also be practiced in words and deeds. Our thoughts are the groundwork for our actions. If we infuse our mentality with gratitude, we will express gratitude in our daily lives. This in turn leads to an increase in a person's perception of happiness and their quality of life. Page addresses both the scientific findings of gratitude as well as the spiritual fulfillment of it. (Becky Russell)

 

Articles:

 

Gratitude as a Motivator (Becky Russell)

This study proposed that gratitude expressions can enhance pro-social behavior through both agent and communal mechanisms, such that when helpers are thanked for their efforts, they experience stronger feelings of self-efficacy and social worth, which motivate them to engage in pro-social behavior. To read the full text, click on the Check for Full Text link, then click on the Article link.

 

Traits of Gratitude (Becky Russell)

Three studies tested a new model of gratitude, which specified the generative mechanisms linking individual differences (trait gratitude) and objective situations with the amount of gratitude people experience after receiving aid (state of gratitude). To read the full text, click on the Check for Full Text link, then click on the Article link.

 

How Gratitude Strengthens Relationships (Becky Russell)

This study proposed that expressing gratitude would increase positive perception of a relationship partner, thereby increasing comfort in expressing relationship concerns, which is a form of relationship maintenance. Positive perception of partner mediated the relationship between condition and comfort in voicing relationship concerns. To read the full text, click on the Check for Full Text link, then click on the Article link.

 

How Gratitude Predicts Physical Health Among Adults (Hayden Kessler)

This study tests how gratitude predicts physical health among adults. In addition, it questions whether this relationship occurs because grateful individuals lead healthier lives, either psychologically or physically. In the end, practicing gratitude correlated with improved physical health.

 

The Benefits of Gratitude (Hayden Kessler)

Gratitude is the appreciation of what is valuable and meaningful to oneself; it is a general state of thankfulness and/or appreciation. This article explores the association of gratitude and well-being,  assessment measures of gratitude, and clinical exercises that reinforce gratitude.

 

Gender Differences in Gratitude (Hayden Kessler)

This article suggests women might possess an advantage over men in experiencing and benefiting from gratitude. Three studies examined whether women perceive and react to gratitude differently than men. In short, the findings demonstrated that men were less likely to feel and express gratitude.

 

 

Books:

 

Emmons, RA, McCullough, The Psychology of Gratitude. Oxford University Press. New York.(2004). (Becky Russell)

A conceptual analysis and review on many lifestyle influences of gratitude. Subjects under review are: Philosophical and Theological Foundations in Ideas and Judaism; Social, Personality, and Developmental Approaches to Gratitude; Perspectives of Gratitude from the Emotion Theory; Perspectives of Gratitude from Anthropology and Biology. All different factors are accompanied by their own discussion and conclusions. 

 

DeMoss, NL. Choosing Gratitude. Moody Publishers. (2009). (Becky Russell)

A religiously themed book, centered around Christianity and choosing to give thanks to Christ. The message is to choose gratitude deliberately. The result of daily focus on Christ is a lifestyle of heartfelt, humble gratitude. Gratitude is often incorporated around religion and spirituality. This book focuses on walking a person through their individual journey to joy and challenges the reader to live a life of intention.

 

Voskamp,A. One Thousand Gifts: A Dare to Live Fully Right Where You Are. Zondervan. (2011). (Becky Russell)

This book is spiritually themed, challenging readers to slow down their hectic lifestyle and be thankful for everything we already have. This Christian themed book focuses on everyday blessings that the author has experienced. The book is structured as many short stories about the author's personal life experience and are also intertwined with discussion at the end of each short story.

 

Hamill, S. (1998). Gratitude: Poems. Rochester, NY: BOA Editions.

This book is one of poems that display humility as well as thankfulness. Sometimes, poems are a great alternative way to understand a concept, which can be done through this text. These poems will bring you insight into what gratitude is while having the fun of reading poems. (Hayden Kessler)

 

Hay, L., Kramer, J. (1996) Gratitude: A Way of Life.  London: Hay House.

This text gathers the various insights and wisdom from the most inspirational teachers in the realm of gratitude. These people have demonstrated the power of gratitude in a positive fashion into their own lives, which in turn can help the reader do the same. (Hayden Kessler)

 

Price, C. (2009). Gratitude: A Journal. San Francisco, CA: Chronicle Books.

This book is filled with a year’s worth of insightful prompts to practice gratitude. These prompts allow the reader to stay on track on practicing gratitude through journaling. In addition, it includes inspiring quotes to also help you keep a daily journal of things that you are most grateful for. (Hayden Kessler)

 

Media:

 

The Science of Happiness: An Experiment in Gratitude (Becky Russell)

This youtube clip portrays an experiment whereby people become happier by expressing their gratitude to others in their life. The experiment starts with each subject taking an initial psychology test to determine their current level of happiness. Then they are asked to close their eyes and think of an influential person in their lives and write down why they were important to them. Then they took another test to determine their level of happiness and the majority of participants were happier after writing down how grateful they were to that influential person. Click on the title to view the video. Time duration (7:13).

 

The Gratitude Challenge (Becky Russell)

This youtube clip shows another social experiment. In this experiment, subjects express their gratitude to others for 21 days in an effort to live a more positive and fulfilling life. At the end of the 21days, all of the participants felt happier and more fulfilled after taking notice of the little things they normally take for granted like their family, friends, and the incredible beauty of nature. Even when the subjects were challenged by negative events, like a tornado destroying their home, the all felt empowered and strengthened by their new perspective brought about through gratitude. Click on the title to view the video. Time duration (2:26).

 

The Gratitude Diet-The Secret to the Law of Attraction (Becky Russell)

This youtube clip combines beautiful scenery, ethereal music, and gratitude stimulating questions. All through the video the viewer is primed to think about what makes them happy, their hopes and dreams, and what stimulates their creativity and passion. Then at the end of the video the viewer is urged to release all of their energy of wanting and wishing into the universe and simply be present where they are at. Click on the title to view the video. Time duration (9:44).

 

Three Ways to Practice Gratitude Each Day

This video on Youtube gives the viewer 3 unique ways to incorporate gratitude into their daily life. These three things include: starting a gratitude practice using your camera phone, holding an object while thinking of 5 things you are grateful for and number 3, make a game of making a list to help remember to practice gratitude. Check this video out to go in depth with these 3 gratitude techniques.  Time Duration 8:46. (Hayden Kessler)

 

What Gratitude Can Look Like

This video is an example of what gratitude can look like for you. As you listen, I hope you can think of all the various things you can be grateful for in your life. I hope this short video will inspire you to start thinking of things you are truly grateful for in your life that you may overlook. Time Duration: 2:46. (Hayden Kessler)

 

What is Gratitude?

This short Youtube clip provides a definition of gratitude. In addition, the video dives into things that are examples of gratitude and things that are also not examples of gratitude. It also explains how gratitude can transform your life. Time Duration 3:58. (Hayden Kessler)

 

Websites:

 

Greater Good: Science of a Meaningful Life (Becky Russell)

This website offers a multitude of articles on gratitude and the psychological, biological, and sociological reactions associated with it. This website is mostly an information hub where visitors can view different types of studies that look at the different aspects of gratitude. This site is run through the University of California-Berkley and addresses relationships, mind & body issues, and community/work related ideas. The site operates on seven core values, gratitude being one of them. The other six are: empathy, altruism, compassion,happiness, forgiveness, and mindfulness. Along with the many current studies of gratitude, there are also different quizzes to determine your current level of gratitude, as well as suggested reading material on the topic of gratitude. To visit the site click on the title.

 

Psychology Today-Gratitude (Becky Russell)

This website offers a basic review of gratitude and its correlates in psychology. Along with references to forgiveness, happiness, optimism, philosophy, religion, and spirituality; the site also links gratitude to positive psychology. The site offers links to more articles on gratitude featuring religious leaders like the Dali Lama as well as leading psychology experts like Martin Seligman.  The site also features tests and quizzes to help the visitor determine their individual level of gratitude/happiness. The site also offers links to therapists and other resources. To visit the site click on the title above.

 

Cultivating Gratitude (Becky Russell)

This website offers personal stories of gratitude, articles on the science of gratitude,information on Ayurvedic medicine, and other resources. The site serves to uplift its visitors through inspirational thoughts, education on the benefits of gratitude, and ways to incorporate more gratitude into your lifestyle. To visit the site click on the title above.

 

Gratitude Fund

This website introduces the Gratitude Network organization, who partners with firms and entrepreneurs to help incorporate gratitude into today’s world. Through education, social events, and mentorship, this organization is a prime spot to start looking into how you can make a difference in today’s world by practicing gratitude. (Hayden Kessler)

 

Gratitude Poetry

This website provides a viewer the opportunity to read and learn about all poems in regards in gratitude. Poetry can be a great learning tool, and this site allows various poets to share their pieces of art. While browsing this site, viewers can search all sorts of poems that have to do to with gratitude, something that can be very beneficial for someone who is looking to learn about gratitude. (Hayden Kessler)

 

Gratitude Exercises

This site gives 22 gratitude exercises that someone can incorporate into their day. These exercises can help improve your happiness levels, as the site claims that practicing gratitude can help increase your level of happiness by 25 percent according to Dr. Robert Emmons. (Hayden Kessler)

 

Gratitude Review:

 

 

FW 311 Gratitude PPt.pptx (Becky Russell)

 

 

Short Video (Hayden Kessler)

 

 

Summary of Practice Application:

Gratitude has taught me to be more thankful for the things in my life and appreciate the various things people do for me throughout my life. Before practicing gratitude, I overlooked so many things and realizing just how many things I was appreciative of has brought a whole new perspective on life for me. I have also learned that practicing the simplest act of gratitude can put a smile on someone’s face and maybe just make someone’s day. 2 personal examples of gratitude that I practiced was calling my mother and telling her how appreciative I was for the things she does for me, and simply smiling and saying thank you every time someone on campus would hold the door open for me. 2 professional examples of practicing gratitude is keeping a gratitude journal, and writing thank you notes.  (Hayden Kessler)

 

Gratitude: For the last half of the semester, I chose the practice of gratitude. Gratitude is the quality of being thankful, showing appreciation and returning kindness. In order to practice gratitude I wrote down things I am thankful for everyday. I  tried to show my appreciation to the people around me that help me. I also tried to return kindness to the people around me. I used the method of "paying it forward". A few times a week, I would do something to pay forward my gratitude and show kindness to others. I tried doing this with not only the people around me but also complete strangers. Giving helps me to feel better about myself. By appreciating what I have, the things I have seem to be greater and have more of a positive impact on my life. I am not worried about what I dont have or what I could have, because I am happy appreciating what Ive got. This has positively affect my life and given me a greater sense of appreciation. Gratitude has changed my attitude about the people and things around me. In particular during this last half of the semester I was put through some serious challenges, but writing down what I was thankful for everyday really helped to put things into perspective for me. Instead of focusing on the negative, I found myself focusing more on the positive. I would highly recommend the practice of gratitude to anyone. I think there are a lot of benefits to writing down what you are thankful for as well as giving to those around you. Two personal examples of practicing gratitude are writing down things you are thankful for and showing appreciation to those around you. Two professional examples of practicing gratitude are sending thank you notes or emails to those you work with or paying it forward to your employees or those around you. (Ashley Refshauge).

 

Gratitude was my first transformational change practice that I chose. I decided that the best way to express gratitude with the ability to track my progress was to do a gratitude journal. I chose a blank paged journal that I felt inspired by based on the cover, size and style. I placed the journal, propped up next to my bed with my favorite colored pens. I made a plan to write at night and review it in the morning in an effort to focus my gratitude each day. The first week was difficult because I struggled to remember to write. After a couple of weeks though, it became a habit to climb into bed and write a page on what I am grateful for. I found that after a few days of writing consistently, I looked at the world differently. It was as though focusing on gratitude gave me new eyes. I appreciated the wind, the birds, extra time just lying in bed, it was the little things that I started to realize I was grateful for. I found that it spread throughout my life, not only in my personal life but also my professional life. It became easier to get through each day because when I felt overwhelmed or stressed I found myself reverting back to the question “What am I grateful for?” Simply asking myself that question caused a perception shift in my daily mundane moments. It brought my attention from the details to the whole big picture. It sounds too simple to be as impactful as it is. It may differ for others but for me, the process of writing down gratitude caused me to think it and speak it more often through my day which caused my attitude to be more positive and my stress levels to decrease. I am currently working on incorporating gratitude journals into the organization of Victim Witness Services in Coconino County. I think that after a crisis call or a hard day in court that it would be helpful for a volunteer and advocate to write out a few things they are grateful for. It only takes a moment to jot down things we are grateful for and it does not have to be in a journal. It could be on a spare piece of paper. I believe in the positive effects of writing down gratitude very much and I think that everyone should have a gratitude journal. (Josie Ribelin)