How do you express your gratitude?

We all know that gratitude is a good thing. It’s practically a wellness cliche at this point. But let’s be honest, sometimes expressing gratitude feels about as forced as that smile you give when your coworker microwaves fish again.

This isn’t about some Pollyanna positivity. Life can be tough, and dwelling on the good stuff can feel fake when things are going south. But here’s the thing: gratitude isn’t about ignoring the bad; it’s about acknowledging the good, even amidst the mess. And guess what? Doing so has some serious benefits.

Studies show that gratitude can boost your mood, improve your sleep, and even strengthen your relationships. Basically, taking a moment to appreciate the good stuff can be a powerful tool for building resilience and overall well-being. So, how do we move from feeling like we’re forcing gratitude to genuinely feeling thankful?

Here’s the thing: expressing gratitude isn’t a one-size-fits-all situation. What works for your coworker with the sunshine disposition might leave you feeling like a fraud. The key is to find ways to express gratitude that feel authentic to you.

Finding Your Gratitude Flow

• Shift from Grumbling to Glimmering: We all have those moments where we want to rant about the overflowing laundry basket or the rude person who cut us off in traffic. Instead of letting those frustrations simmer, try flipping the script. Acknowledge the annoyance, then find a silver lining. Maybe the overflowing laundry basket means you have comfy clothes to wear, or the rude driver reminded you to practice patience.
• Gratitude Graffiti: Literally write down things you’re grateful for. Keep a gratitude journal, write sticky notes and plaster them on your mirror, or use a whiteboard and turn it into a gratitude family project. Seeing your thanks in writing can be a powerful way to shift your focus.
• The Power of Pause: Take a few minutes each day, even just 60 seconds, to simply be present and appreciate what’s around you. Focus on the warmth of the sun on your skin, the sound of laughter in the distance, or the deliciousness of that morning coffee.
• Gratitude in Action: Saying “thank you” is a classic for a reason. But gratitude can also be shown through your actions. Help a neighbor carry groceries, volunteer your time, or simply offer a listening ear to a friend.
• Gratitude Detour: Social media can be a breeding ground for comparison. Instead of scrolling through endless vacation photos and highlight reels, use social media for gratitude. Post something you’re grateful for, or share a story about someone who has impacted your life positively.

Remember, gratitude is a practice. The more you flex this mental muscle, the easier it becomes to find the good stuff, even on the tough days. And who knows, maybe you’ll find yourself becoming that coworker with the sunshine disposition (but hopefully, with a slightly less annoying lunch choice).