Monday, August 21, 2017

5 Ways to Express Gratitude for Happiness and Wellbeing

Learning to express gratitude regularly has been one of the best things I've done for myself in a while. In my last post I wrote about struggling with anxiety. One of the ways I cope with these feelings is by expressing gratitude regularly. Since beginning this practice, I've felt such a positive impact on my sense of wellbeing, mood, and general outlook on life. When you take the time to express gratitude and focus on the good in your life, you realize that life is actually full of good things.

Positive Psychology research shows that people who express gratitude regularly benefit from:

~ Increased sense of happiness and wellbeing
~ Become more optimistic
~ Stronger immune systems, lower blood pressure and better sleep
~ Build stronger relationships
~ Decreased depression and anxiety

Let's say you're in a rut...It would be easy to allow your mind to race with increasingly negative thoughts, to compound your multiple worries, and let yourself fall deeper and deeper into a dark place. Or, you can make the choice to overcome those feelings. Stop those racing negative thoughts, and instead fill your mind with the good in your life. It may be challenging at first, but if you start out small and continue this practice regularly, you will find yourself in a much better place. Able to cope with the negative, overcome the challenges, and start and end each day with a positive outlook.

5 Ways to Express Gratitude 

Keeping a journal will help you to develop a consistent practice of expressing gratitude. Writing down your thoughts versus thinking them will make them concrete and increase your awareness. Try journaling what you're grateful for in the morning when you set your intentions for the day, or in the evening when you reflect on the day's events. 

Journaling is my preferred ritual to express gratitude! I like to use a pretty blank notebook that I keep on my bedside table. I've also heard great things about the Five Minute Journal

Mindfulness meditation involves focusing on the present moment without judgement. Try incorporating a practice of expressing gratitude during your next meditation session. 

Since beginning mindfulness meditation, I have experienced less stress and a feeling of calm throughout the day. There are several apps for guided meditation. My favorite right now is Headspace

Write a Thank You Note
Taking the time to write a handwritten thank you note is so rewarding. You will of course also bring a smile to the person receiving the note. 

Pay It Forward
Help someone out that you don't know. Buy someone's drink at Starbucks. Give to charity. Do something unexpected for your partner. Doing these things will give you so much positive fulfillment. 

Practice Self-Love and Self-Care
Be good to yourself. Treat yourself well. Give yourself positive affirmations. When we take care of ourselves, we are better able to take care of others. 

I recently started a self-care ritual on Sunday evenings. Some ideas for practicing self-care are taking a long bubble bath, using your favorite face mask, or giving yourself a mini facial. Taking this time for myself has been so beneficial to my health and wellbeing. It has honestly made such a difference in my entire week. 

The more you practice it, the more you will find to be grateful for. 


What is your favorite way to express gratitude?


  1. This is a great list, Chelsea! I keep a gratitude journal and do a good amount of self-care. I LOVE the ideas of paying it forward and writing thank you notes. Helping others is a sure way to make me feel good, too.

    1. Thanks Alexa! Love writing thank you notes! The pretty stationary and brightening someone else's day is so rewarding.