3 Ways to Practice Gratitude and Feel Better Today

3 Ways to Practice Gratitude and Feel Better Today

What if I told you there was a way you could feel better and improve your mood naturally and instantaneously?

I know it seems like the November/Thanksgiving thing to do-talk about gratitude-right?

But this article was actually inspired by a gratitude practice I began on my porch over last summer as some devastating circumstances began to take shape.

This practice has since turned into me sitting on the porch in what has now become cold temperatures (my husband thinks I’m crazy).

And I know I’m not the only one who experienced their share of stress, fear, and grief this year, am I right?

So, it is my hope these gratitude practices that helped me will do the same for you.

No, practicing gratitude cannot fix what has happened.

But it helps us remember there is always beauty in the world, even in the midst of tough circumstances.

Why Gratitude?

Gratitude is a tool you can practice that helps you feel better from a natural place.

It’s not just about being thankful (although that is very important, of course).

I was led to write this article because I know many people suffered great losses this year.

People searching for answers who want to feel better and need to know that life will one day return to some semblance of normal again.

On a personal note, I’m actually in a season of loss myself and can attest that practicing gratitude works, which I will explain shortly.

At the end of summer, my best friend’s mom passed away of an extremely rare virus that developed in her brain over the last year.  She was someone I was close with, and at 53 years old, her life was abruptly cut short.

She was a friend and “mom” all in one, and it was devastating to lose her.

And as she began to decline over the summer, my beloved Holland lop rabbit, named Ihop, also started to decline.  He’s very old-considered “geriatric” by the vet and the equivalent of a 90-year-old human-and his “time” is coming soon. I’m bracing myself for another loss.

These losses aren’t the only hardships I experienced this year, but they were the most impactful.

So…loss. Grief. Hardship.

I’m not out to compare my year to yours, but I mention these losses to let you know where I come from before I explain how practicing gratitude can help you, as it has helped me.

This comes from my heart and not from a place of, “It’s November and Thanksgiving is coming up, so I’ll talk about gratitude.”

Quite the contrary.  The idea hit me as I was sitting out on my porch in the cold (which I somehow find comforting), while practicing gratitude.

Gratitude is something you can and should practice all year round, to always remember there is still good in the world and in your life, even during hardship.

But before we dive into how you can practice gratitude, let’s first talk about gratitude’s effects on the brain.

Resources:

• 10 Ways to Thrive in the Midst of Chaos
• Better than You Feel: Making Your Emotions Work for You

Gratitude’s Effects on the Brain

When you express gratitude, your brain releases the feel-good endorphins dopamine and serotonin.

These two neurotransmitters are responsible for our emotions and immediately improve your mood upon being activated.

So, in a way, gratitude is similar to exercise in that it is a natural trigger of endorphins that make you feel better, instantly.

This is so important when you’re engulfed in stress, fear or pain.

I unintentionally started practicing gratitude on a regular basis on my porch this past summer, and as I mentioned, I’m still doing it in the cold.

Now, I don’t recommend you sit out in the cold to practice gratitude. It just happened to become my place to reflect and find clarity, and to remember what was good in the midst of everything grieving me.

I recommend you find your own place to practice gratitude.

A place that feels safe and comforting, where you can be alone with your thoughts.

Now, here are three ways you can practice gratitude and feel better today.

Resources:

•  Good Days Start with Gratitude: A Gratitude Journal
• Fringe Classic Paperback Journal (this brand has a line of really pretty journals)

3 Ways to Practice Gratitude and Feel Better Today

24-Hour Gratitude Practice

This first gratitude practice is credited to Rachel Hollis’ book, Didn’t See that Coming (if you’re going through a hard time right now, you will appreciate this book).

With the 24-hour gratitude practice, you write down five things that happened in the last 24 hours that you’re grateful for.

But there’s a catch-avoid writing down general statements such as “I’m grateful for my home.”

Write down five specific things that happened within the last 24 hours.

Here is an example taken from my journal that I wrote just a few days ago:

“What I’m grateful for from the last 24 hours:

• Ihop (my very old rabbit, as mentioned above) seeming to do a little better.
• Reading on the front porch last night.
• Cute note from hubby in my planner.
• Got a new client!
• Attended a business Q+A webinar hosted by my favorite entrepreneur.

Notice how I wrote very specific things that happened.

Now…try it!

When you see the good little things that happened in the last 24 hours, this really helps you appreciate the beauty in every day, even in tough times.

I’ve found acknowledging and recording these little details about my every day life keep me grounded to the bigger picture-that I live a blessed life.

30-Day Gratitude Challenge

The 30-day gratitude challenge is something I came up with last year.

Basically, you write one thing per day for 30 days that you’re grateful for.  Again, you’ll want to name specific things and avoid being generic.

After writing something new each day during the challenge, you’ll re-read everything you wrote on the previous days.  Once you get to the 30-day mark, you’ll read the full list of everything you wrote.

I find this gratitude challenge to be a good one to do toward the end of the year because it’s a good way to reflect on the good from the year that is ending.

With it being 2020, reflecting on what was good is very, very important, given all the volatile circumstances.

I’ll say it again: when life was sad or crazy this year, I went out on my porch and acknowledged my gratitude for what was stable and good.

Make a “Joy List” and then Schedule it

Write a list of things that bring you joy, and then schedule them into your planner.

It doesn’t have to be anything extravagant, although it can be, if you want.

The focus is on simple pleasures or things you can always count on.

Here are some examples of things that bring me joy, to give you ideas:

• Walks with my husband and our two dogs.
• Solo walks around the neighborhood on a beautiful fall day while listening to podcasts or music.
• Sweatpants and hoodies.
• Reading on the porch.
• My fresh cup of black coffee at 6am.
• Writing new content for my website.
• Cuddles with my pets.
• Talks with friends.
• “Video game days” with friends (a thing I started 5 years ago).
• And one big one…vacations to Hawaii (my favorite place in the world).

This practice is a good way to appreciate the good even in a season of “bad.”

Scheduling out the things that bring you joy gives you something to look forward to.  It reminds you there is always something to be joyful about, regardless of any circumstances you’re facing.

As Brendon Burchard says, “Bring the joy!”

For example, one thing I mentioned is my fresh cup of black coffee at 6am.  I started drinking coffee when I was a kid, and I know I can always count on my fresh cup of Dark Magic, no matter what the circumstances are.

There’s something so comforting about that.

Resources:

• Conquering Anxiety (free training)
• 4 Fears Holding You Back and How to Overcome Them

Before You Go

I hope you will implement these practices of gratitude and experience comfort and joy in the little things of life that are truly the big things.

It was on my porch this summer that I came to have a new appreciation for the quiet, peaceful existence my husband and I have, despite the tragic circumstances in the world and in personal hardship and loss.

I think you’ll discover despite all the stress, fear and grief you may be experiencing, there is always good in the world and in our lives to keep us anchored in the midst of hardship.

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

~Philippians 4:8

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