Week 2: Embracing Gratitude
Class activity: Brainstorm ways to show gratitude creative ways to express our gratitude. Use our padlet to add your ideas.
Class activity Using our online Google doc, write down one word to describe something you are grateful for. The word cloud on the right was created in class on Thursday, but can be updated.
Recording
Did you miss the class? You can view the recording from Tuesday's class here. This also includes information on our new single sign on process for Canvas.
We are grateful for...
Embracing Gratitude:
This week, we will explore the incredible power of gratitude and how it can transform our lives. Gratitude is more than just saying "thank you" – it's about recognizing and appreciating the good things, big and small, that we encounter every day. As we journey through this lesson, we'll discover how cultivating a grateful mindset can enhance our well-being, strengthen our relationships, and bring more joy and positivity into our lives. In our lesson, we will look at gratitude and the benefits of gratitude.
What is gratitude?
(Emmons R., 2003)
Gratitude is derived from the Latin gratia, meaning grace, graciousness or gratefulness. It is the act of recognizing and appreciating the positive aspects of our lives. It involves acknowledging the goodness we receive, whether from other people, nature, or our own experiences. Gratitude can be expressed through a variety of ways, such as saying "thank you," writing a note, or simply reflecting on what we are thankful for. It is a powerful emotion that fosters a sense of connection, positivity, and well-being. By practicing gratitude, we can shift our focus from what we lack to what we have, enhancing our overall outlook on life and strengthening our relationships with others.
Embracing gratitude includes a number of mental processes which will help us to recognize and appreciate the positive aspects of our life. They include:
1. Recognition: This is where we identify and acknowledge the good things that we have received such as acts of kindness, positive events and fortunate circumstances.
2. Understanding the source: After recognizing that something is positive, it is important to understand where it comes from. In many cases this is outside ourselves, such as from other people, nature or a higher power.
3. Emotional response: After recognizing the good things and identifying the source, we feel a positive emotional response, which could include feelings of joy, appreciating or thankfulness.
4. Reflection and attribution: In this step, we reflect on why we received this positive event or act, think about the intentions and actions of those who contributed to the event, and understand that these actions were meant to benefit ourselves.
5. Expression of gratitude: This is where we express our gratitude through words, such as a nice note or verbally acknowledging our appreciation. It can also be expressed through actions like returning the favor or showing kindness to others.
Class activity: Brainstorm ways to show gratitude creative ways to express our gratitude. Use our padlet to add your ideas.
Benefits of gratitude:
(Chowdhury, 2020) (Emmons R., 2003) (Seligman, 2005) (Wood, 2010)
Discover the transformative power of gratitude with Jim Kwik! 🌟 Learn how expressing gratitude year-round can rewire your brain and boost your overall well-being.
Watch Anessa Hill, brought to you by PBS Digital Studios, as she delves into psychology, neuroscience, and the reasons behind our actions.
Research has suggested many ways that gratitude can benefit us. Some of these include:
Enhanced mental health: Gratitude can reduce symptoms of depression, anxiety and stress. It can foster a positive mindset and increase in life satisfaction.
Improved physical health: People who practice gratitude tend to have better physical health. They report fewer aches and pains, they engage in healthier behaviors, and they're more likely to take care of their health.
Better sleep: Grateful individuals often experience better quality of sleep. They fall asleep more easily, sleep longer, and feel more refreshed upon waking.
Stronger relationships: Expressing gratitude strengthens relationships by fostering feelings of connectivity and appreciation. It encourages more positive interactions and reduces feelings of resentment.
Increased empathy and reduced aggression: Grateful people are more likely to exhibit pro social behavior and less likely to exhibit aggression. They show increased empathy and are more understanding and compassionate towards others.
Higher self-esteem: Gratitude helps improve self-esteem by reducing social comparisons. Instead of feeling envious, grateful individuals appreciate their own achievements and the support they receive.
Greater resilience: Gratitude enhances resilience, helping individuals cope with stress and recover more quickly from adverse situations. It provides a perspective that focuses on positives even in difficult times
Class activity (small groups): In breakout rooms, examine your home life and what behaviors of others are you grateful for? How do you show your gratitude to those you live with?
Gratitude in the brain:
Gratitude has only been a subject of research for a short time. Some of the science-based findings on how gratitude affects the brain include:
Increased activity in the brain's reward system.: A study by Fox et al. (2015) used functional MRI to examine brain activity in patients who were asked to express gratitude. The researchers found that gratitude activates the brain residence associated with the reward system. Such as the ventral tegmental area (VTA) and the nucleus accumbens, which are areas linked to feelings of pleasure and reward. This suggests that gratitude can enhance our sense of well-being by activating these neural circuits. (Fox, 2015)
The brain's "reward system" uses dopamine to communicate. Dopamine-producing neurons in the ventral tegmental area (VTA) communicate with neurons in the nucleus accumbens in order to evaluate rewards.
Enhanced neural sensitivity to the experience of gratitude.: In a study of the long-term effects of gratitude on the brain, participants who kept a gratitude journal showed greater neural sensitivity to gratitude related experiences in the medial prefrontal cortex, an area involved in learning and decision making. This suggests that practicing gratitude can lead to lasting changes in the brain that enhance our ability to experience and benefit from gratitude. (Kini, 2016)
Improved emotional regulation: One study indicated that participants who practiced gratitude showed increased activity in the anterior cingulate cortex (ACC) and the medial prefrontal cortex, (mPFC). These brain regions are involved in emotional regulation and empathy, suggesting that gratitude can help individuals manage their emotions more effectively and enhance their social connections. (Mills, 2015)
This image highlights key regions of the brain involved in emotional regulation and cognitive functions. The anterior cingulate cortex (ACC), located towards the center of the brain and the medial prefrontal cortex (mPFC), positioned at the front.
This image depicts the reward circuitry in the human brain, highlighting the connections between key regions such as the medial prefrontal cortex (mPFC), anterior cingulate cortex (ACC).
Reduced stress and anxiety: One study found that expressing gratitude can increase the production of oxytocin, a hormone that promotes social bonding and reduces stress and anxiety. This study showed that individuals who received and expressed gratitude had higher levels of oxytocin associated with feelings of trust and social connection. (Zak, 2004)
Enhanced mental resilience: Research by Emmons and Stern suggests that practicing gratitude can enhance mental resilience by fostering positive emotions and thoughts. Gratitude helps individuals reframe negative situations more positively, leading to better stress management and overall mental health. (Emmons R. A., 2013)
Video: Here is Dr. Merzenich (Co-founder BrainHQ) as he discusses the brain on gratitude and the positive effects on our brains.
Class activity (Breakout room with 2 or 3 people): Name 3 to 5 things you have in common and are both grateful for. Once you create the list, identify new ways to show your gratitude for these things.
How to practice gratitude:
(Miller, 2016) (Kane, 2018)
What are some ways that we can improve our capacity for embracing gratitude.
Oprah Winfrey shared entries from her personal gratitude journal and opened the floor for her audience to share their own.
Create a gratitude journal: Every day, write down something that you are really grateful for. In research, this has been shown to be instrumental in changing yourself to become more grateful.
Take an inventory of good things that you have done for others and the world. It will help you to realize what you are grateful for.
Find gratitude in your challenges: Sometimes thinking about negative or difficult situations can help you realize what you are grateful for.
Appreciate everything. Express your gratitude for everything, large and small; it can be the beautiful day, the mailperson who delivered your mail, the kind words with a neighbor.
Volunteer. Giving back to others in the community will make you more grateful for the things you take for granted.
Express the gratitude you have for others by writing a note or even calling.
Do what you can to improve your own happiness. When your endorphins reward you for this effort, showing gratitude will be easier and you will be better equipped for that gratitude journal.
Class activity (individual): Take a few minutes to create the first page of your own gratitude journal. Decide what you are most grateful for, whether that be an experience, a location, or a person. Then, write or draw an answer in your journal. Make sure to include two or three ways to express your gratitude.
Final activity (class)
Using our online Google doc, write down one word to describe something you are grateful for. At the conclusion of the week, we will create a gratitude themed word cloud to post on the course website to remind us of all of our blessings.
Summary:
With this lesson and the activities associated with it, you should have a clear idea of how gratitude works. This lesson has asked us to look at our own lives and identify what we are grateful for. We used small groups to compare our own feelings of gratitude with others and have discussed ways that we can improve our feelings of gratitude. Finally, we took a stab at a gratitude journal which is a great start to embrace gratitude.
Works Cited:
Chowdhury, M. R. (2020, January 9). Anxiety and Grief. Retrieved from positivepsychology.com: https://positivepsychology.com/neuroscience-of-gratitude
Emmons, R. (2003). Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life. Journal of Personality and Social Psychology, 377-389. doi:10.1037/0022-3514.84.2.377
Emmons, R. A. (2013, August). Gratitude as a psychotherapeutic intervention. Retrieved from pubmed.ncbi.nlm.nih.gov: https://pubmed.ncbi.nlm.nih.gov/23775470/
Fox, G. e. (2015, September 30). Neural correlates of gratitude. Retrieved from frontiersin.org: https://doi.org/10.3389/fpsyg.2015.01491
Hawkins, S. (2020, November 17). Random Acts of Kindness in Visalia. Retrieved from kmph.com: https://kmph.com/features/random-acts- of-kindness/random-acts-of-kindness-in-visalia-11-17-2020
Kini, P. e. (2016, March). The effects of gratitude expression on neural activity. Retrieved from pubmed.ncbi.nlm.nih.gov: https://pubmed.ncbi.nlm.nih.gov/26746580/
Miller, J. (2016, July 8). 8 Ways To Have More Gratitude Every Day. Retrieved from forbes.com: https://www.forbes.com/sites/womensmedia/2016/07/08/8-ways-to- have-more-gratitude-every-day
Mills, P. e. (2015, March). The Role of Gratitude in Spiritual Well-being in Asymptomatic Heart Failure Patients. Retrieved from ncbi.nlm.nih.gov: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4507265/ Random Acts of Kindness Day Launched in Memory of Stephen Clement's' Birthday. (2020, December 10). Retrieved from lovebelfast.co.uk: https://lovebelfast.co.uk/random-acts-of-kindness-day-launched-in- memory-of-stephen-clements-birthday/
Seligman, M. E. (2005, July). Positive psychology progress: empirical validation of interventions. Retrieved from pubmed.nih.gov: https://pubmed.ncbi.nlm.nih.gov/16045394/
Wood, A. e. (2010, November). Gratitude and well-being: A review and theoretical integration. Retrieved from sciencedirect.com: https://www.sciencedirect.com/science/article/abs/pii/S0272735810000450
Zak, P. e. (2004, December). The neurobiology of trust. Retrieved from pubmed.ncbi.nlm.nih.gov: https://pubmed.ncbi.nlm.nih.gov/15677415/