Using Gratitude to Reduce Stress

Some of my fondest childhood memories were spent with my mother watching “classic” movies. I watched many, many movies as a child, especially ones starring Bing Crosby, Fred Astaire, and Judy Garland. There is one movie in particular that comes to mind today as I write this post, it is the 1954 movie "White Christmas". In the movie Bing Crosby sings a song written by Irving Berlin entitled “Count Your Blessings (instead of sheep)”. The main lyrics are: “When I'm worried and I can't sleep, I count my blessings instead of sheep and I fall asleep counting my blessings. When my bankroll is getting small I think of when I had none at all and I fall asleep counting my blessings.” These lyrics reflects an “attitude of gratitude” which is often forgotten in today's busy and fast paced world. Gratitude has been shown in many studies to not only create mindfulness but is an important tool in stress reduction. The practice of expressing gratitude is one of many stress management techniques that can diffuse negativity, replacing it with a sense of goodwill towards all, that many people find empowering.

The daily stress from the good and bad in our lives can produce anxiety, tension, anger and pain in our lives. These negative emotions can lead to physical pain as tense muscles, higher blood pressure and unhealthy coping mechanisms combine to bring you down an undesirable path. One way to combat negativity and stress is to practice gratitude, focusing your mind and energy on the positive in your life.

The practice of counting your blessing and expressing gratitude is simple. There are many ways people choose to do this: for example some people keep a gratitude journal, but even making a list on a scrap piece of paper will do the trick. When you are distressed, simply find a quiet place and begin listing positive things for which you are truly grateful.  Some people jot down simple notes and stop at five positive things. Others list out every single positive blessing regardless of its magnitude, looking for the positive until they feel they have exhausted all possibilities. Others quietly spend a few minutes before they get out of bed each morning and a few minutes before they fall asleep at night to list everything they are thankful for.

After listing all your are thankful for, you may wish to repeat the list out loud or to meditate on each positive item on your list, embracing the goodness of the blessing and releasing the negative in your life. You may want to share some of the positive things in your life with someone else. Verbalizing your gratitude can be very powerful. If you feel stirred to thank someone for these things, make a call or write an e-mail or letter to the person towards which you feel gratitude.

The benefits of expressing gratitude have even been documented in scientific studies. It appears that expressing gratitude works as a protective, healing, emotional energy force. In one study conducted by the Mississippi University for Women and UC Davis, patients who had received organ transplants were separated into two groups. One group took daily notes on treatments and progress. The second group took notes on treatments and progress and wrote down five things for which they were grateful each day.  The group that kept a gratitude journal reported higher mental well being scores at the end of the study.

“Count your blessings” is simple yet life-altering. Gratitude, that very specific feeling of thankfulness in your heart, allows you to see and absorb all you have, forgetting for a moment all you may lack. It connects your brain with your heart, and gives you the ground to be more giving, effective, loving human. Being grateful allows generosity to flow and makes us more receptive. The more you love what you have, the positive energy you send out into your world and the more open you are to receive it.

So, how about it, sit down for a few minutes each day or take Bing Crosby's advice, and “fall asleep counting your blessings.” I guarantee it is a very effective, cheap, and easy way to help yourself feel better.