10 Benefits of a Daily Gratitude Practice
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Think about the last time you stumbled upon an unexpected surprise, such as finding a forgotten $20 bill in the pocket of an old jacket or hearing an out-of-the-blue compliment from a colleague. Remember that instant glow, that burst of happiness you felt? That's gratitude! And it turns out that this humble emotion can be a game-changer, particularly when we are navigating the tricky path of alcohol reduction or total abstinence.
The decision to cut back on alcohol or let go of it completely is enormously challenging. During such demanding times, the seemingly simple act of cultivating daily gratitude can come to our rescue. What are the benefits of gratitude? And why is gratitude important during our alcohol journeys? By focusing on the abundance of good in our lives and being grateful we can shift away from the feelings of deprivation or loss that might be tied to changing our drinking habits.
How can we express gratitude more and reap the benefits of gratitude in our own lives? Here are ten science-backed benefits that make a daily gratitude practice an investment worth making.
The power of gratitude lies in its ability to fend off our toxic emotions. From resentment and regret to frustration and envy, being grateful helps keep these at bay. Studies show that those who practice gratitude regularly experience enhanced happiness and a significant decrease in depression. When we train ourselves to focus on what's going well in life, we increase our body’s happiness hormones (such as serotonin and dopamine) and reduce the stress-inducing ones, such as cortisol.
Gratitude isn't just good for the mind, but it's also beneficial for the body. The evidence proves that people who expressed gratitude report fewer aches and pains and generally felt healthier than those who didn't. This underscores the power of the mind-body connection: our thoughts and feelings can greatly influence our physical health, and vice versa.
Gratitude can also help us navigate traumatic experiences. A 2006 study published in Behavior Research and Therapy found that Vietnam War veterans with higher levels of gratitude experienced lower rates of post-traumatic stress disorder (PTSD). We know that stress resilience is a fundamental component in living a healthy, happy life, and gratitude can help us get there, even when we face inevitable challenges and hardship.
Scientific evidence has also suggested that writing in a gratitude journal improves sleep. By spending just 15 minutes before bed jotting down a few things that we're grateful for, we might find ourselves sleeping more soundly and for longer periods. This is because we intentionally shift our mindset away from worries and onto the positives, reducing our stress levels and promoting relaxation.
A 2014 study published in the Journal of Applied Sport Psychology found that athletes who expressed gratitude had increased self-esteem, which is vital for optimal performance. This positive impact on self-esteem can extend to other areas of life, helping us navigate various challenges, including reducing alcohol consumption.
Evidence over the years has demonstrated that gratitude is a key ingredient in reducing stress and developing mental strength. It plays a crucial role in helping us withstand and manage uncomfortable situations, such as criticism or toxic behavior. Practicing gratitude actually bolsters our ability to act appropriately in such situations and make decisions that support our overall well-being.
Expressing gratitude doesn't just foster new friendships; it also enriches existing relationships. Studies have indicated that regularly expressing our thanks could help people make new friends and maintain a healthy relationship with existing ones. We humans need to feel loved and appreciated, and meeting this need for others can go a long way in supporting our social connections.
Grateful people are more likely to act kindly, even when others aren't so nice. Research has proven that gratitude reduces aggression and fosters empathy. This is important, since not everyone we encounter will be understanding or well-mannered. When gratitude has given us the emotional intelligence to cope with such situations, we can navigate these interactions with more ease and less reactivity.
When we reflect on what we're grateful for, we are effectively decluttering our minds. This process can lead to increased focus and mental clarity, helping us make better decisions and handle thorny situations more effectively. It can also help us perform better at work and show up more fully in our relationships.
At its core, expressing gratitude makes us happier and more positive. This positivity can be especially beneficial when we're trying to moderate or quit alcohol, as it helps us stay focused on our goals and makes the process less daunting. When we focus on all that we gain, we realize how much is going right — and this shifts us away from the million things we feel we’re lacking.
So, how can we tap into this amazing resource and bring gratitude benefits into our daily lives? Here are a few actionable steps to kickstart a daily gratitude practice:
A regular daily routine of gratitude yields a multitude of benefits, helping us navigate life’s ups and downs — including the challenge of modifying our relationship with alcohol. This straightforward but powerful technique, when maintained consistently, can lead to significant changes in our perspective and life experiences. So, why hesitate? Start your gratitude practice today and experience its far-reaching rewards!
Although it isn’t a treatment for alcohol use disorder (AUD), the Reframe app can help you cut back on drinking gradually, with the science-backed knowledge to empower you 100% of the way. Our proven program has helped millions of people around the world drink less and live more. And we want to help you get there, too!
The Reframe app equips you with the knowledge and skills you need to not only survive drinking less, but to thrive while you navigate the journey. Our daily research-backed readings teach you the neuroscience of alcohol, and our in-app Toolkit provides the resources and activities you need to navigate each challenge.
You’ll meet millions of fellow Reframers in our 24/7 Forum chat and daily Zoom check-in meetings. Receive encouragement from people worldwide who know exactly what you’re going through! You’ll also have the opportunity to connect with our licensed Reframe coaches for more personalized guidance.
Plus, we’re always introducing new features to optimize your in-app experience. We recently launched our in-app chatbot, Melody, powered by the world’s most powerful AI technology. Melody is here to help as you adjust to a life with less (or no) alcohol.
And that’s not all! Every month, we launch fun challenges, like Dry/Damp January, Mental Health May, and Outdoorsy June. You won’t want to miss out on the chance to participate alongside fellow Reframers (or solo if that’s more your thing!).
The Reframe app is free for 7 days, so you don’t have anything to lose by trying it. Are you ready to feel empowered and discover life beyond alcohol? Then download our app through the App Store or Google Play today!
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