I was watching Oprah in the late 90’s where she interviewed Sarah Van Breathnach about her new book Simple Abundance. The book introduced the idea of acknowledging the beauty of gifts in everyday life and introduced the concept of the Gratitude Journal. I remember wanting to experience this simple abundance, so I purchased a beautiful tan notebook with gold accents and crisp pages embossed with gold-edged pages. I made a commitment to write down five things each day that I was grateful for. My lists included a beautiful sunset, the laughter of my child, and the smell and taste of my coffee in the morning. Gratitude for the good in my life felt easy on the good days.

Then life got busy and things in my life got really hard. It didn’t feel like there was a lot to be grateful for. It was tempting to dwell on what was wrong and to let my anger, frustration, or stress take over. As I looked for things to help get me through the storms, I remembered my gratitude practice. I purchased a small orange Gratitude Journal and slowly settled back into my gratitude practice. Things felt different this time as I realized that expressing gratitude provided me a sense of calmness and perspective. Instead of forcing myself to feel grateful for everything or only for good things, I focused on the small things in my day, such as a homecooked meal, a supportive friend, or a moment of calm. It was in these small, simple acts of gratitude that I felt the shift. My newfound appreciation changed my mindset and helped me navigate challenges with grace and resilience.

Gratitude has become a valuable tool for me that I return to when life inevitably gets hard and messy. This tool of gratitude reminds me there is always something to appreciate. I am not suggesting we deny what we are going through but instead have the courage to acknowledge it. When I choose gratitude in hard times, I see things in a different way; something that I viewed as a struggle may look more like strength.

This change in perspective allows me to influence how I look at the experience. Is it through the lens of abundance? Or through the lens of scarcity? While I may not be able to change the circumstances of what I am facing, I do have a say in how I choose to look at my experience. When I look at things through the lens of abundance versus scarcity, it puts me in a place of gratitude. This allows me to turn what I already have into possibly more.

I share the practice of gratitude with my students in the “Emotional Intelligence for the Healthcare Professional” course I teach. Gratitude has been shown to increase happiness and optimism and activate or prefrontal cortex, which helps us manage our negative emotions. Gratitude helps foster stronger social connections and enhances relationship trust and closeness. It is linked to better sleep and lower cortisol levels. During difficult times, a gratitude practice has lasting benefits that extend beyond the immediate challenge. It strengthens our resilience, making it easier to navigate future challenges. It rewires our brains to focus on the good, which can reduce stress and result in a more positive outlook. It reminds us of what truly matters and helps us feel more fulfilled and connected in our lives.

If you want to get started practicing some gratitude in your life, below are different ways to help you grow and cultivate your own gratitude practice. Try them out and see what works for you.

• Start a “Small Wins” Journal where you record small victories or moments of appreciation each day.
  • Example: Good conversation with a friend or completed a task for the day.
• Practice “3 Good Things” every night by reflecting on three things that went well that day (they can be small everyday moments).
  • Example: Savoring a good meal, receiving a kind message, or did well on
• Create a Gratitude Ritual, like setting a certain time of day where you reflect.
• Express gratitude to others in person or by writing a note.
• Focus on nature and being in the present moment.
  • Notice the colors of the trees, the feel of the breeze, or the sound of the birds.
• Reframe negative thoughts with gratitude by reframing difficult thoughts
  • Example: I am grateful to have a job that challenges me, or I am grateful for the skills I have developed through this experience.
• Reflect on past challenges you have overcome.
  • Think about times that you faced an obstacle and found your way through. Consider your strengths during the experience and the lessons learned.

Lastly, remember that choosing gratitude is not pretending that everything is perfect but rather choosing to see what is true and finding the goodness within it.  It is choosing the lens you wish to look through.

Photo credit: Priscilla Du Preez on Unsplash