I find myself feeling overwhelmingly grateful often these days. I lose count how many times a day I say a little prayer of thanks for the bounty I am surrounded with and for the ability to be running Fierce. As I have studied gratefulness, I have learned that evidence suggests that we can actively choose to practice gratitude—and that doing so raises our happiness.
According to the NYT article, “Choose To Be Grateful. It Will Make You Happier,” this is what they found:
Researchers in one 2003 study randomly assigned one group of study participants to keep a short weekly list of the things they were grateful for, while other groups listed hassles or neutral events. Ten weeks later, the first group enjoyed significantly greater life satisfaction than the others. Other studies have shown the same pattern and lead to the same conclusion. If you want a truly happy holiday, choose to keep the “thanks” in Thanksgiving, whether you feel like it or not.
In one famous 1993 experiment, researchers asked human subjects to smile forcibly for 20 seconds while tensing facial muscles, notably the muscles around the eyes called the orbicularis oculi (which create “crow’s feet”). They found that this action stimulated brain activity associated with positive emotions.
and:
According to research published in the journal Cerebral Cortex, gratitude stimulates the hypothalamus (a key part of the brain that regulates stress) and the ventral tegmental area (part of our “reward circuitry” that produces the sensation of pleasure).
Pretty fascinating science.
The article goes on to say that in addition to building our own happiness, choosing gratitude can also bring out the best in those around us. Researchers at the University of Southern California showed this in a 2011 study of people with high power but low emotional security (think of the worst boss you’ve ever had). The research demonstrated that when their competence was questioned, the subjects tended to lash out with aggression and personal denigration. When shown gratitude, however, they reduced the bad behavior. That is, the best way to disarm an angry interlocutor is with a warm “thank you.”
So if you are not naturally grateful, what should your strategy be? According to the NYT, first, start by giving thanks privately. Second, express gratitude publicly by sending a kind note or email to someone. And third, be grateful for the little things. Rebel against the emotional “authenticity” that holds you back from your bliss as the writer challenges and create a list of all the things you are grateful for.
Here’s a start to mine this Thanksgiving:
I am so thankful for my family.
I am so thankful for the opportunity to grow Fierce.
I am so thankful for all the love I get from our little dog Chance.
I am grateful for good friends and new friends I have been blessed to meet this year.
I am grateful for good people who are a part of Fierce and who make it amazing every day.
I am grateful for clients who are also our friends.
I am so grateful for my health and the ability to work each day to make our work a better place.
Read the entire article here: http://mobile.nytimes.com/2015/11/22/opinion/sunday/choose-to-be-grateful-it-will-make-you-happier.html?smid=fb-nytimes&smtyp=cur&referer=http://m.facebook.com&_r=0
