Gratitude defined is the appreciation of what is valuable or meaningful to oneself. In short, it is a state of thankfulness and appreciation with intentional acknowledgment of goodness in life. In the midst of the distress many have experienced during the pandemic, it can be understandably difficult to be present with the goodness that is in our lives, however this recognition can play a key role in our own happiness and well-being. The benefits of gratitude are many, including the strengthening of relationships, enhancing empathy, increased patience, improved self-worth and self-esteem, and increased resiliency.
One way to include gratitude in your daily life is to reflect on positive things in your life and express self-gratitude. Try setting aside time on a regular basis to focus on what you are thankful for. This can include what made you laugh or smile during the day or an aspect of your physical health that you appreciate. You might also consider keeping a gratitude jar or journal. When something happens that is positive or that you feel thankful for, write it down and put it in a jar or in your journal. Then the next time you are feeling unhappy, pick out a slip of paper from the jar or read from your journal to help remind you of something good in your life.
Other ways to infuse gratitude into your life include expressing appreciation or gratitude to others. You can thank someone for what they have done mentally or in person. Consider writing a note of appreciation or gratitude to a person or group of people who have impacted or influenced your life.
Take, for example, this letter that Xiangheng Li, an undergraduate student at Iowa, sent to Facilities Management and Custodial Services staff members for the work they did and continue to do to help keep students, faculty, and staff safe and healthy during the COVID-19 pandemic:
“During the COVID-19 pandemic, we witnessed the heroic acts of frontline workers who kept the community moving forward. They include essential healthcare and non-healthcare workers and public servants. One group that is often overlooked is the janitorial staff in our residence halls. Your duty before COVID-19 was to ensure the health and safety of our students through sanitation. The presence of a global pandemic heightened our need for your work. The imminent demand for disinfected study rooms and public areas for our students was met by your diligent effort. At times when students broke ceiling tiles or threw up in the hallways, you became the first responders that salvaged the situation.
On behalf of the community, I want to appreciate all the work that our stalwart janitors have done. You fully embraced the chaos of COVID-19: extended work requirements and thorny demands by meeting above expectations. Our university would not have been opened last year and this year if our janitorial staff didn’t stand against the staff shortage and mental toll that came with the pandemic. Your work signifies honor and dedication to our university. You have maintained a clean and healthy living environment for all our students, which is critical to the success of higher education. We are proud of your service and no words can express our gratitude for what you have done. Once again, thank you!"
Xiangheng Li (He/Him)
Undergraduate First-Generation Senator | Mayflower Resident Assistant
University of Iowa '24”
This is an example of engaging in the expression of gratitude and the importance of this practice for well-being. By sharing this example of gratitude, we hope you can reflect upon how our time on campus has been made better by the services provided by staff members we often do not see or have the opportunity to express our gratitude to directly.
Practicing gratitude can feel unfamiliar at first, but slowing down to reflect upon our experiences and on the people whom each day helped, big or small, make that day possible for you can result in positive changes not only for yourself but for those around you.
As our campus community navigates each wave of the COVID-19 pandemic alongside the stressors that come with the fall semester, we hope to communicate the importance of taking time to appreciate those who helped us to have these experiences. Each of us plays a role in supporting one another’s success, struggles, well-being, and sense of belonging.
If you are looking for ways to infuse gratitude into your life, please visit the Grateful Hawks Gratitude Resource Guide.