Studies show that expressing gratitude can benefit our mental and physical health. According to the American Heart Association1, “gratitude can improve sleep, mood and immunity, and can decrease depression, anxiety, chronic pain and disease.” However, conveying it doesn’t always come naturally. Too often, barriers keep us from feeling gracious or putting our appreciation into practice. Let’s explore the barriers and possible strategies for overcoming them.
Becoming Too Distracted
As life gets busy, we let many things capture our attention. Changing schedules and endless social media scrolling distract us from being fully present and engaged in the moment. Opportunities to practice gratitude can be easily overlooked, even when they are right in front of us. Combat these distractions by incorporating intentional reminders to practice gratitude each day. Set an alarm on your phone, leave a sticky note beside your computer screen, or choose another visual cue to keep thankfulness at the forefront of your mind.
Unsure of Where to Start
Expressing gratitude may be unfamiliar and feel unnatural. Figuring out where to start or how to meaningfully show it can be challenging. Start small and start today. The more you practice, the more natural it will become. Jot down a list of things you are thankful for today. The list can be long or short, and the items listed can be big or small. Focus on feeling gracious rather than expressing it in a specific way.
Just Not Feeling Very Thankful
Some days we might not feel very thankful. Life can take unexpected twists and turns, and focusing on anything but the obstacles in our path can be daunting and difficult. This is when expressing gratitude can have some of its greatest benefits. Actively choose thankfulness. Find even one small thing that you are grateful for and let it start shifting your perspective.
Feeling Jealous
We may forget to express gratitude when we’re busy comparing our circumstances or possessions to those around us. This creates more dissatisfaction in our own lives. Remember, everyone has their own story, and you might not know the full picture. Comparison can distort our perceptions of reality and leave us feeling unappreciative. Practice celebrating others, set boundaries with social media if it becomes a trigger, and intentionally reflect on the blessings in your own life.
Staying Too Busy
Never-ending responsibilities can keep us too busy to remember to pause and be grateful. We plow through to-do lists and jam-packed schedules without taking time to appreciate the people and blessings in our lives. Gratitude doesn’t need to be a drawn-out process, but it does require intentionality. It can help us refocus our intentions and reframe our thoughts as we recognize what is truly important.
Simple Ways to Get Started
Again, start small and start today. Try keeping a gratitude journal or list of things that you are grateful for. Spend time thinking about the people in your life and what they mean to you. Use your senses to notice your surroundings and appreciate the small details around you. Reflect on meaningful memories. Say thank you to the next person who holds a door open for you. Expressing gratitude doesn’t always require grand gestures, and practicing it daily fosters a thankful attitude.
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