A The science of gratitude and positive psychology have explored the transformative power of this feeling in people’s routine. Studies indicate that gratitude brings numerous benefits and should be integrated into our daily lives.
Among several perspectives, I particularly highlight that of Wandy Luz, journalist and writer with more than a million followers on Instagram and author of the book ‘A Metamorfose é Irreversível’. Luz argues that “when gratitude is a habit, happiness is a reflection, it is a consequence”. According to her view, the inability to recognize and value what we already have can transform us into automated beings, trapped by constantly unsatisfied expectations and desires. She highlights that life has constantly sought to teach us that happiness is a choice we make every day and that true abundance is more related to the feeling of gratitude than to the possession of material goods. Each day, life seeks to teach us, through repetitive lessons, to value, appreciate and enjoy our journey, living one day at a time, with contentment, joy and acceptance.
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Our human condition is often beautified and elevated by a singular feeling – gratitude. A powerful force, gratitude is a shining beacon of joy, inner harmony and self-confidence, helping us recognize the benefits and satisfactions of life, even if they are disguised as adversities. As the author proclaims: “I learned that before complaining I must be grateful, before praying I must forgive, and before judging I must observe myself”.
© Clínicas Dr. Alberto Lopes
Firstly, gratitude blossoms from the heart of fraternal feelings, such as love, generosity, friendship, solidarity and companionship. These feelings strengthen our interpersonal bonds, improve our resilience and help us connect with something greater, providing pleasure, happiness and well-being.
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Much research has been done on the benefits of gratitude, especially on physical and mental health. In the study ‘Examining the Pathways Between Gratitude and Self-rated Physical Health in Adulthood’ (University of Illinois, University of Zurich, 2012), it was found that grateful individuals exhibit a notable improvement in physical health. They are more willing to exercise and are concerned about preventative health care.
Another research, ‘Comparing the Daily Physiological and Psychological Benefits of Gratitude and Optimism Using a Digital Platform’ (University of Michigan, University of California, 2021), revealed that grateful people have lower blood pressure and heart rate.
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In the context of mental health, gratitude triggers a positive wave in our brain, enabling the identification of beneficial experiences and motivating us to seek them out. According to neuroscience, the expression of gratitude activates the Accumbens Nucleus, a brain region responsible for pleasure and well-being, leading to the release of dopamine, which improves motivation and disposition.
Gratitude is also a powerful tool for fostering sociability, self-esteem and spirituality. By expressing gratitude, we encourage empathy and reciprocity, strengthen self-esteem and explore new paths of spirituality.
Gratitude, however, is not an innate quality, but can be learned and cultivated. For example, keeping a “gratitude journal” is an effective practice, as studies by Emmons & McCullough indicate.
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Did you know that gratitude can be exercised? In this sense, I propose a simple and easy action plan to exercise gratitude in your daily life.
1- Morning prayer
Start each day with a prayer of gratitude, I don’t need to be religious, a simple word spoken has the power to align you with the energy of gratitude. In this sense, express your gratitude for the life your parents gave you, which carries the strength of ancestry in your DNA. Recognize and be grateful for the functioning of your body, because each day of life is a gift. Every day, express your joy at having the people in your family and your daily life with you. As Wandy Luz skillfully expresses herself: “If dawn is the first miracle, gratitude must be my first prayer.”
2- Letter of gratitude
Write a letter expressing your gratitude to someone who has done something nice for you or someone you love. Explain why you are grateful, declare your happiness and respect. Give this letter to the person or read it to them.
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3- Gratitude diary
Keep a diary where you write down at least three good things that happened to you every day. Describe the emotions you felt and the reflections you had. When you’re going through difficult times, read your notes to gain strength.
4- Mentalization of gratitude
Adopt the practice of mentalizing gratitude, especially when waking up or in moments of stress, such as in traffic, in a work meeting or during a meal. Create this positive vibration that returns to you by surrounding yourself in this beneficial energy.
With these small daily gestures, you will allow, recognize and value the little things that enrich your life every day. Make gratitude a daily practice and discover how your perspective on the world can change for the better.
We can imagine gratitude as the water of a waterfall, flowing steadily and smoothly over the reefs of our lives, feeding and nourishing our physical and mental well-being. If we cultivate the habit of gratitude, happiness will not be a pursuit, but a natural reflection of our existence. Remember that practicing gratitude can change your day and, eventually, your life. This action plan is a great start to this transformative habit.
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Eighth consecutive year Consumer Choice for Online Press and elected product of the year 2024.
* Study by e Netsonda, Nov. and ten. 2023 product of the year – pt.com
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