Updated: Aug 11
Andrea Seydel Live Life Happy Unconventional Bookclub
THANKS! How Practicing Gratitude Can Make You Happier
Robert Emmons proves that gratitude is good for us!
Do you want to know how we benefit psychologically , physically and interpersonally when we practice gratitude. There is a crucial component of happiness that is often overlooked.There is a crucial component of happiness that is often overlooked. And that's gratitude, or wanting what we have... This book teaches us how to cultivate this under examined emotion so we can discover:. How gratitude can increase our setpoint for happiness. Dr. Robert Emmons is one of the leading scholars in the positive psychology movement. He teaches us, beyond science how we can cultivate gratitude and embrace all the benefits it brings to our lives.
THE NEW SCIENCE OF GRATITIUDE
What exactly is gratitude? Generally, the sense of the concept is.. When I am grateful , I acknowledge that I have received a gift , I recognize the value of the gift, and I appreciate the intention of the donor. The benefit, the gift recognize the value of the gift, and I appreciate the intention of the donor. From a scientific perspective its harder to define. Bottom line gratitude is pleasing, it feels good. It is also motivating. When we feel grateful we are moved to share the goodness with others.
Gratitude is recognizing and acknowledging. Acknowledging the goodness in one's life. Recognizing that the sources of this goodness lie partially outside of ourselves. Gratitude is more than a feeling.
Gratefulness is a knowing awareness that we are the recipients of goodness. Gratitude is remembering the contributions that others have made for the sake of your well-being. Gratitude feels good, so personal happiness becomes the ultimate motivation for gratitude.
Gratitude is not just a form of "positive thinking" or a technique of "Happy-ology", but rather a deep abiding recognition and acknowledgement that goodness exists under even the worst that life offers.
Gratitude is a chosen attitude. It is an approach to life that can be freely chosen for oneself. Gratitude is a conscious decision. We can sharpen our ability to recognize and acknowledge the giftedness of life. It's not easy.
Where does happiness come from? What affects our set point? Sonja Lyubomirsky created the happiness pie that address the three primary factors influencing the chronic happiness level. Set point is in our genes 50%.. Circumstances account for 10%, 40% intentional activities.
Intentional activités can influence our well-being... in a big way. People choose behaviours that raise their happiness levels all the time. Faithfully following a yoga practice boosts one's mood and vitality. You might garden, hike in nature, write in a journal, shop, eat chocolate to elevate your mood.
Question: Think about a time when you felt grateful? What other feelings do you associate with this state? Peaceful, content, warm, giving, friendly, joyful. GRATITUDE BRINGS THE MOST JOYFUL POSITIVE EMOTIONS TO HUMANS! Many studies done on daily gratitude interventions. Attitude of gratitude studies and the impact gratitude interventions have on psychological and physical well-being is astounding. Counting blessing and burdens.
EXPRESSING GRATITIDE - A SENSE OF WONDER, THANKFULNESS, AND APPRECIATION- Is likely to elevate happiness for a number of reasons. 1. Grateful thinking fosters the savouring of positive life experiences and situations. 2. People extract the maximum possible satisfactions and enjoyment from their circumstances. 3. Counting blessings may directly counteract the effects of hedonic adaptation - the process by which our happiness level returns again and again to its set point. This prevents people to take their lives for granted. 4. The very act of seeing things as a gift is itself likely to be beneficial for mood. 5. Gratitude strengthens social ties. 5. Good for relationships and marriage. 6. Gratitude affects our heart rhythms. 6. Gratitude enhances our human spirit. It's adds to meaning and purpose. EG. Rituals of remeberance.
OBSTACLES TO GRATEFUL LIVING
NEGATIVITY BIAS: It's natural to ignore ones blessing, or even complain about them. wired to see the negative.
ACKNOWLEDGE DEPENDENCY: Inter-dependance isn't the same as dependence. A healthy reliance on others that nourishes a heartfelt gratefulness.
PSYCHOLOGICAL CONFLICTS: Internal conflicts that we experience over expressing intimate positive emotions.
INAPPROPRIATE GIFT GIVING: Obstacle usually in the gift giver, law of reciprocity, unwelcome gifts feel uncomfortable.
COMPARISON THINKING: When we compare we experience less things we are grateful for. "I wish I was.. I wish I had..."
VICTIMHOOD: Thinking of yourself as damaged goods prevents being grateful
BUSINESS OF LIFE: Too busy to take time our to reflect on one's blessings.
GRATITUDE IN TRYING TIMES
The paradox of happiness and suffering. Subjective well-being states that most people are happy. Even through trying tough times research suggests that gratitude tends to be the ingredient that keeps us going.
Through the process of appreciation, what was once taken for granted is now seen as special. For example of loss, there is nothing quite like the potential unavailability of something or someone to make us value it more. BOUNCE BACK FACTOR- the grateful outlook on life appears to offer protection in times fo crisis. Gratitude offers a widespread and pervasive resiliency across a life span. RESILIENCY is the ability to spring back from and successfully adapt to adversity.
1. KEEP A GRATITUDE JOURNAL
2. REMEMBER THE BAD APPRECIATE THE CHALLENGES
3. ASK YOUR SELF (LOOK INSIDE) NAIKAN- What have I received from.... What have I given to..... What troubles and difficulty have I caused...
4. LEARN PRAYERS OF GRATITUDE.
5. COME TO YOUR SENSES. What do I taste, see, smell, hear, feel,
6. USE VISUAL REMINDERS. Give thanks.
7. MAKE A VOW TO PRACTICE GRATITUDE.
8. WATCH YOUR LANGUAGE. Thankfulness language in all conversations.
9. GO THROUGH THE MOTIONS- facial expressions associate with happiness makes you feel happier.
10. THINK OUTSIDE THE BOX- Look for situations to flex your gratitude muscles.