In praise of gratitude

When you reflect on your life there will be moments and people you will be thankful for having learned something from. While it is true that not all these blessings felt that way at the time, when viewed with a grateful disposition, and with a little distance, we can usually see how each provided value and a learning to be thankful for having experienced. An attitude of gratitude is therefore consistently “one of the five strengths most associated with life satisfaction and happiness (Niemec, 2018, Ch.6)”; and that is why it has a place in our first five strengths series blogs.

Character strengths are those characteristics that are universally regarded as reflecting the best qualities that human beings can have (Niemec, 2018). Gratitude has been linked to improved cardiovascular and immune system function, more pro-social and health supporting behaviour, greater goal achievement, academic performance and enjoyment of work and even spiritual benefits through a greater sense of interconnectedness (Niemec & McGrath, 2019). What is especially important to note is that as humans we all have what is referred to as a ‘negativity bias’, that being that we naturally notice and retain information that has negative attributes. Researchers have identified that experiencing gratitude increases positive emotions or ‘affect’, and that when we feel happy we are “better able to notice and remember good things in our environment (Watkins, Van Gelder & Frias, p.442).” It is therefore beneficial to direct our attention to observing those things to be grateful for in our everyday life, to offset the natural inclination to the negative, and to cultivate more positive emotions that build our resilience and wellbeing.

Now a word of caution; gratitude does not equate to manners. Saying thanks when appropriate, whilst polite and a social nicety that most everyone observes, is not the same as an expression of gratitude. While it is important and pro-social to give thanks and doing so will provide brief positive emotions, the inherent strength in feeling and expressing gratitude comes in being able to identify and articulate what exactly you are grateful for. It has a more profound effect on you as you embed deeply the value you have received and is more meaningful to the recipient of the gratitude who is truly seen and valued in return. For example, consider the difference between these scenarios between where a manager expresses gratitude to their team member. “Thanks for this week Shannon.” (Crickets anyone?) Let’s try this again. Manager: “Thank you for all your effort and support this week Shannon. I really admire the way you helped keep the team focused on the task to meet our deadline, and the positive energy and ideas you bring to our meetings”. Now consider, which of these two expressions of gratitude are more impactful, meaningful, and memorable? Which version do you think will inspire future positive actions in Shannon? How do you think the relationship between the manager and Shannon might be on the next project?

Here’s to you moving beyond.

Claire x

P.S. Want to promote an attitude of gratitude? Try this!

Gratitude letter

Positive habit | Who are you writing your next gratitude letter to?

Intervention adapted from: Niemec, R., M. (2018). Character Strengths interventions. A field guide for practitioners. Canada: Hogrefe.

References

Niemec, R., M. (2018). Character Strengths interventions. A field guide for practitioners. Canada: Hogrefe.

Niemec, R., M. & McGrath, R., E. (2019). The power of character strengths. Appreciate and ignite your positive personality. VIA Institute on Character: United States of America.

Watkins, P., C., Van Gelder, M., & Frias, A. (2009). Furthering the science of gratitude. In S. J. Lopez & C. R. Snyder (Eds.), The Oxford Handbook of Positive Psychology. (2e., pp.437-445). New York, New York: Oxford University Press.