Gratitude

Christian Guidance & Wellness Center, by Susan E. Barth, Spiritual Christian Counselor and Wellness Instructor

Enlightenment for your body, mind and spirit!

FINDING GRATITUDE

I thought sharing an “attitude of gratitude” would be a great way to start our journey together.  Life can be complex and constantly changing, often not for the better, but it is too short to overlook the importance of being grateful.  Approximately ten years ago, I started diligently practicing gratitude, which had a profound impact on my life.  It altered my perspective, taught me to react more appropriately, or sometimes not at all, encouraged me to live mindfully in the moment, and helped me appreciate this gift of life we have been given.   

Expressing gratitude is not only a powerful way to enhance your life, but it can also significantly improve your health and relationships. Practicing gratitude has the potential to alleviate stress and anxiety and reduce the symptoms of many common health issues. Research has shown that individuals who consistently practice gratitude tend to have fewer health complaints such as headaches, digestive issues, and respiratory problems. By keeping gratitude at the forefront of your mind, you can better regulate your emotions during stressful situations. This will greatly improve your overall well-being. Additionally, gratitude fosters appreciation and fills one's heart with love, allowing us to nurture our relationships more effectively. The more consistently gratitude is practiced, the greater the joy one can sustain. It is truly remarkable how such a simple practice can significantly improve one's quality of life.

I have identified three key factors that helped me practice gratitude:

1. Recognizing that things could always be worse.

2. Looking for the good in life and relationships.

3. Being humble.

   
   

It's important to acknowledge that regardless of our circumstances, there is always someone facing greater challenges than us, and there is always something to be grateful for, no matter how small. By empathizing with others and imagining their experiences, we can cultivate a deeper sense of gratitude. In uncomfortable situations, it helps for us to visualize how things could be worse. This perspective may even give you a chuckle when viewing things realistically, and laughter is good medicine.

In my experience at the cancer center, I have encountered numerous patients who, after hearing about the rigorous treatment a loved one of mine endured, found solace in knowing their situation was less severe. This perspective often uplifted their spirits and fostered gratitude despite their experience. Similarly, whenever I feel frustrated with our country or with life circumstances, I remind myself of the privileges we enjoy. We have running water in our homes, a safe environment, food to eat, and ample opportunities for entertainment. In contrast, many people on other continents in 2025 lack these privileges we take for granted.

Focusing on the positive aspects of life and relationships is essential for cultivating gratitude. If we concentrate solely on the negatives, that is all we will perceive. For instance, a parent who dedicates themselves to the daily care of their children—managing tasks such as diapers, bathing, cooking, laundry, transportation, medical care, and/or working to provide for 18 years—may experience difficult days or even a challenging year physically or emotionally. This is a part of life for all of us. However, if we only remember those challenging times, we fail to appreciate their devotion, sacrifices, and ongoing unconditional love. This would be ungrateful. Be thankful for having parents who love and care for you, as many do not have that privilege.

Similarly, in a marriage, it is easy to list grievances, but can we just as readily enumerate the qualities we "love" about our spouse? Tell your spouse you are grateful that they help you out, have your back, do the grocery shopping, are hardworking, kind and loving.  Literally, tell them often and watch your marriage prosper! Acknowledging and valuing the efforts of our loved ones not only fosters gratitude but also positively impacts our behavior and relationships. By choosing to focus on the positive attributes in others and in life, we start to notice and appreciate the good in everything around us.

Humility is fundamental to leading a fulfilling life. In a world that often seems dominated by anger and self-centeredness, it is crucial to remember that we are not entitled to special treatment. The adage, "You’re better than no one else, but no one else is better than you," perfectly captures this idea. A truly caring person practices unconditional love without expecting anything in return. By embracing humility, we open ourselves to the gift's life offers and learn to appreciate the kindness of others and the goodness in the world.

When someone goes out of their way for us, we should acknowledge it and, if possible, pay it forward. This fosters a culture of gratitude and humility. Ultimately, it is through humility that we can genuinely experience gratitude. By recognizing what we "have," we learn to appreciate our blessings. Striving to find a silver lining and to be content in all situations allows us to master our emotions and soften our hearts.

So how do we practice gratitude?  Practicing gratitude is simple.

1.      Begin each morning by listing five things you are grateful for before starting your

day.  (I recommend doing it before you remove yourself from the bed.) For example:

·        I am grateful for a good night’s sleep.

·        I am grateful for a very comfortable bed.

·        I am grateful for my family.

·        I am grateful that I am still able to walk.

·        I am grateful that I have a job to go to.

No matter how trivial it may seem, if you are grateful for it, acknowledge it. It may be helpful to write these things down in a journal or make it a meditation. You can list the same things or change them each day. Be generous with your list and add to it daily.  Make this your new routine. If you are facing difficult times, find at least one or two things you are grateful for and stick with the process. You will see a shift in your outlook.

2.     At the end of the day, before you go to sleep, list the things you are grateful for that happened during the day. For example:

 ·       I am grateful the presentation went well.

·        I am grateful I was able to help someone today.

·        I am grateful for such a loving spouse.

·        I am grateful my children are not involved with drugs.

·        I am grateful my child improved their grades.

3. Consider writing a weekly letter to God, expressing your gratitude for everything you are thankful for, or for something wonderful that has happened. In one study involving 300 adults receiving counseling, a random group was selected to write gratitude letters for three weeks. The findings indicated that those who wrote the letters reported significantly better mental health compared to the control group. Who wouldn't want to see this happen?

4.     Take your gratitude one step further by writing and mailing/giving a thank you note or letter to someone who has done something for you. Teach your children to write thank you notes/emails. Sharing gratitude can have a profound impact on everyone. What you put out into the world will come back to you. 

It is often said that it takes 30 days to become familiar with something or to make it a commitment, and a minimum of 66 days to form a habit if practiced consistently. Once you begin this simple process, it will become second nature. You will find yourself frequently expressing gratitude throughout your day—this is the ideal state to achieve. You will notice your gratitude transforming into blessings, and the more you recognize these blessings, the more joy-filled your life will become. It will unlock the beauty of life and turn what we have into abundance. With gratitude, you can change your life one moment at a time. In turn, gratefulness will change the world one person at a time.

Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.

                                         Thessalonians 5:16-18

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