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REDUCE STRESS AND BOOST HAPPINESS WITH 4 DAILY GRATITUDE PRACTICES

By Dana Santas, CNN



Updated 0902 GMT (1702 HKT) March 11, 2023

Practicing gratitude as part of your routine can help you de-stress and improve
your happiness. CNN fitness contributor Dana Santas shares four easy ways to
start feeling grateful.

Dana Santas, known as the "Mobility Maker," is a certified strength and
conditioning specialist and mind-body coach in professional sports, and is the
author of the book "Practical Solutions for Back Pain Relief."

(CNN)It's easy to have a sense of gratitude when things are going your way or
when holidays, like Thanksgiving, dictate it. But just as showing love shouldn't
be reserved only for good times and special occasions like anniversaries, being
grateful shouldn't happen only during optimal conditions or on designated days.

With just a little effort, you can find reasons to be grateful every day — and
practicing gratitude regularly offers many health and wellness benefits that can
boost your happiness year-round.
Stress is undoubtedly one of the biggest obstacles to long-term happiness.
Thankfully (pun intended), one of the biggest benefits of being grateful is its
power to mitigate stress. Numerous studies during the pandemic showed that— even
in the face of significant psychological stressors — practicing gratitude had
the capacity to reduce stress and improve mood.



Gratitude practices can also decrease depression and increase self-esteem. This
mood and confidence booster is especially helpful for young adults experiencing
stress, anxiety and depressive symptoms correlated with social media use.

One study of more than 1,000 high school students found that a daily gratitude
practice fostered greater life satisfaction and motivation, while another study
showed a link between gratitude and decreased suicide risk in college students.
Read More
Science has shown us that gratitude is an important, powerful skill for anyone
at any age — and like any skill worth mastering, it takes practice.
Want to be less stressed and happier? Try one or more of the following four
easy-to-follow daily gratitude practices listed below.





FILL A GRATITUDE PHOTO ALBUM ON YOUR PHONE

Create a gratitude album in your phone's photo app and make a point once a day
to add at least one image of something that makes you feel grateful. You don't
need to possess any special photography skills, and your images don't even have
to be pictures of actual things. You can include screenshots of meaningful text
message exchanges, events on your calendar and the like. You can be creative but
keep it simple so you don't feel any pressure. Building your album should be a
joyful practice.
Start a gratitude photo album that can help you appreciate what's good in your
life and replace some of the time you spend on social media.
Once you've started filling your album with images, make a point to replace some
of your time scrolling through social media with time spent scrolling through
the images in your gratitude album. Instead of comparing your life with others
online, you'll spend a few minutes every day appreciating all the good in your
own life. You don't need research to tell you how much better that would be for
your mental health!


TAKE A BREATH TO GRATEFULLY RESTORE YOUR PATIENCE

In a culture of immediate gratification, it can be difficult to slow down, be
patient and find presence. Your breath is always happening in the present
moment, so when you actually stop and focus on your breathing you can find
presence. I recommend taking breathing breaks by pausing for just 90 seconds of
deep breathing a few times a day.


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THIS 90-SECOND DEEP BREATHING EXERCISE WILL HELP RELIEVE STRESS


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This 90-second deep breathing exercise will help relieve stress 03:32
Being in a state of gratitude can curb impatience, according to research. It's
easy to be thankful for your ability to breathe — considering that your breath
is literally a life-sustaining force. During your breathing breaks, as you
breathe deeply, concentrate on how grateful you are for the ability to take each
breath. Combining a focus on breath with a state of gratitude will cultivate
patience and create a sense of being calm and present.


SHARE YOUR ATTITUDE OF GRATITUDE WITH OTHERS

Every day, tell someone — anyone — you are grateful for them, their help, their
presence or anything good that comes to mind. You can write them a letter, send
a text, call them or do it in person for even greater impact. Sharing gratitude
with another person boosts happiness for both of you.
Expressing gratitude keeps our romantic love alive
The benefits are even greater in romantic relationships, where research has
found that partners are more responsive to each other's needs and express
greater satisfaction in the relationship after being on the receiving end of
gratitude from their significant other.
What's more, expressing gratitude to one another continues to have a long-term
positive effect on relationships six to nine months later, findings showed.


CLOSE YOUR DAY GRATEFULLY FOR A GOOD NIGHT'S SLEEP


At the end of each day, reflect on three things that make you feel grateful.
Write them down. You can use a journal, a note app on your phone, or put them
somewhere prominent where you will see them the next morning. I have a
whiteboard hanging in our master bathroom where my husband and I each write down
three things nightly as we get ready for bed. We get the benefit of being able
to share our gratitude list with each other and go to bed feeling grateful. Even
better, research has found a possible link between gratitude and improved sleep.
How to become more grateful, and why that will make you happier, healthier and
more resilient
Your nightly list doesn't have to include monumental accomplishments or
expensive things. In fact, you should avoid focusing too much on acquiring
things as materialism is linked to less happiness. Your list could include your
health, time spent with friends or family, a good dinner, taking a nice walk,
and more. When it comes to gratitude, the little things really are the big
things.


Sign up for CNN's Stress, But Less newsletter. Our six-part mindfulness guide
will inform and inspire you to reduce stress while learning how to harness it.

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