Make gratitude an attitude

In a study from Miami University, psychologists divided people into three groups, each of which was instructed to keep a different kind of journal. One group recorded daily events, another recorded problems, while the third group listed everything they were grateful for. The researchers found that this third group scored much higher on tests for alertness and optimism, made better progress towards goals, and enjoyed more positive and productive relationships.

To feel more grateful, try the following:

Play “Five-plus”. Get into the habit of finding at least five small joys that you appreciate each day, even if it’s just finding a good parking space. Jot them in your diary, write them on a post-it note and stick it on the fridge, or say them aloud or in your mind just before sleeping.
Nurture your spirit. Prayer, meditation and quiet contemplation help you to develop emotional and spiritual strength so you can cope better with challenges and appreciate being alive. If you have a partner or children, giving thanks before a meal or bedtime is a calming ritual that develops a healthy and loving attitude towards life.
Appreciate people every day. Tell a co-worker what a great job they do; thank a cab driver for his cheery conversation; pay a sales assistant a compliment about the way they have served you. Never miss an opportunity to give a friend or family member a pat on the shoulder, an affectionate squeeze, or an “I love you”.
Write to a person who made a difference in your life in the past year. Be specific about how and why their actions enriched your life.
Give something back. We all have so much to offer — money, love, ideas, elbow grease, time, and expertise. Helping others will make you feel truly rich and grateful for everything you do have — psychologists call this uplifting side-effect ‘elevation’. Doing something for others also minimises the free-floating anxiety in our post 9/11 world. For example, researchers have found that volunteers who donated blood after the Bali bombings were better able to overcome their shock and anger. Consider the following ideas: volunteering at a soup kitchen or homeless shelter; helping out at a wildlife rescue centre; or supporting your local school or sheltered workshop.