by Tami Raco Mungenast, Personal Trainer and Nutrition and Health Coach
There is no doubt that 2020 has been a year full of unexpected challenges. Aside from the health concerns of the virus, the pandemic changed the way we live, socialize, work and attend schools.
Although we cannot change the challenging circumstances, we can prevent these circumstances from affecting our overall wellness by managing how we respond to them. One way to respond is by being grateful for what is good in your life. The act of gratitude is simply the recognition of what is good and meaningful in your life right now.
Being negative minded and cynical can increase your risk to depression, weaken your immune system and increase inflammation in your body. Some neuroscience experts think our brains focus on negative information as a way to remember pain so we can avoid it in the future. They call this the “negativity bias.”To balance this out it is important to recognize the importance of gratitude and begin practicing it so it becomes natural. Clinical trials conducted by the National Institute of Health indicate that the practice of gratitude can have dramatic and lasting effects in a person’s life. It can lower blood pressure and improve immune system function leading to less viral illnesses. Grateful people also engage in more exercise, make better dietary choices and behaviors, are less likely to smoke and abuse alcohol.
Here are three simple ways to mindfully practice gratitude every day:
•Keep a Gratitude Journal – Use a written journal or keep one in your phone. Spend a few minutes at the start of every day writing down at least three things you are thankful for. At first this might feel challenging but consider things like your health, a nutritious meal, a pet you love to cuddle with, the sunrise, that first cup of coffee in the morning or spending time with someone you care for. Think small because little things matter!
•Think about Someone Special – Whether it is someone you have romantic feelings for or a friend who makes you laugh, or a child who always has a smile for you, take a few minutes to think about that person and make plans to see them either live or virtually.
•Say Thank You! – Thanking others is not only polite but it creates a sense of well being on both sides. Make a daily effort to offer genuine thanks to people throughout your day. Say thank you even if it is routine or at a grocery store. Unexpected gratitude can create a ripple effect of positive feelings. Text someone unexpectedly to thank them for being in your life and let them know how much you value them.
“Gratitude is the appreciation of things that are not deserved, earned or demanded – those wonderful things that we take for granted.” – Renée Paule
