Please give thanks

From childhood, we are taught to say “please” and “thank you” every time we ask for or receive something out of education. However, this teaching is often limited to mere courtesy, a few words and that's it, but gratitude is a practice that goes much further. The conscious exercise of gratitude allows us to perceive and appreciate the positive and significant aspects of our lives. It is an emotion of gratitude and recognition that leads us to care for and be aware of the things that matter in our lives. You may wonder if it's worth starting to exercise gratitude or if it's just one of those things that say they can help you and in the end they don't. You may want to start doing this practice but you don't know how. Don't worry, in this blog we will answer all your questions.

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To begin with, it's important to clarify that gratitude isn't just a feeling, but a powerful tool for improving your physical and mental well-being. Some research has even shown that practicing gratitude can significantly help you sleep more and better. Attempting to conjure positive thoughts before going to bed can help relax your nervous system and, therefore, help you sleep more soundly and longer. In addition, this practice helps to reinforce willpower, which can be very useful when it comes to controlling impulses, such as smoking or overeating. It has also been shown that grateful people are more likely to adopt healthy behaviors, since they tend more to appreciate and care for their bodies.

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However, there is a clear connection between gratitude and mental health. As we know, disorders such as anxiety and depression are often linked to negative thinking patterns that are difficult to avoid. However, some research has shown that mindful gratitude can significantly reduce stress and anxiety. What's more, some studies suggest that a single thought of gratitude can immediately produce a 10% increase in happiness and a 35% reduction in symptoms of depression. Thus, gratitude acts as an antidote that encourages positive thinking, diverts the mind from the past and focuses our gaze on the present.

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As if that weren't enough, gratitude is not only capable of transforming your individual well-being, it also improves your personal relationships. Feeling and expressing gratitude to your partner, friend or family member strengthens the bond that unites them and helps meet the emotional needs of a relationship. By expressing your gratitude for the presence of a certain person in your life, you reinforce their connection and open the door to a mutual exchange of gratitude.

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You already know all the benefits of practicing gratitude in life, but how do you start doing it? Well, here are three simple ways to give thanks every day to find well-being:

1. What makes you feel grateful? : You can start by asking yourself what are the things in your life that you are grateful for. It can be anything from a sunny day to the pretty armchair in your house. Try to ask yourself this question at least once a day and write down these little things in a notebook or in your Mindsurf Emotional Diary so that you can return to them when you need to.
2. Celebrate small victories: When we talk about celebrating, we usually think of big events—like getting a new job, getting married, or buying a home—but small victories are just as important as big ones. Celebrate your small progress and try to rejoice in your accomplishments. Sometimes just getting out of bed is reason enough to celebrate.
3. Three good things: This technique has proven its effectiveness on more than one occasion and, in addition, it is super easy to carry out. Ten minutes before you go to sleep, write down three things that went well that day and the reason why they went well. It may be uncomfortable at first, but over time it will become part of your routine. In addition, you can do this exercise whenever you feel overwhelmed or overwhelmed.

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Remember that gratitude is just one of a bunch of tools you can apply to your daily life to find emotional well-being. If you're on this path and are wondering what else you can do to take care of your mental health, download Mindsurf! In our application you will find guided meditations, specialized therapists and tailor-made programs.

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Other sources:

^{https://namica.org/blog/the-impact-of-gratitude-on-mental-health/}

^{https://time.com/5026174/health-benefits-of-gratitude/}

^{https://bakadesuyo.com/2012/05/the-most-proven-technique-for-increasing-long/}

^{https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier}

^{https://www.forbes.com/health/mind/mental-health-benefits-of-gratitude/}

^{https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/gratitude-mental-health-game-changer}

^{https://www.mentalhealthfirstaid.org/2022/11/practicing-gratitude}

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