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Society holds gratitude in high esteem. Everyone wants to be more grateful which is a desirable human characteristic, however few actually are. Gratitude is about acknowledging that we have received something from someone else that we value and appreciate. The purpose of being grateful is to make life better for ourselves and others and to overcome the human tendency to take things, people or situations for granted. We shouldn’t feel entitled to the benefits, or to resent others for their benefits and nor to take credit for our own success. There were always others involved. But why do we struggle so much with this hugely inspiring characteristic? Gratitude doesn’t come naturally for all of us, whereas resentment and entitlement do. Gratitude is a virtue, which means that it needs to be taught, modelled, and regularly practiced until it becomes an automatic habit.

To complicate matters, gratitude has been identified as a trait (hereditary disposition), an emotion and a mood. It starts off as an emotional reaction of feeling thankful and recognising the contribution others have made to our life and wellbeing. It then develops into a mood of a subtle, longer-duration of conscious state and ends as a permeable character trait.

The personal benefits to enhancing our level of gratitude:

  1. Promotes optimal functioning
  2. Promotes feelings of empathy, forgiveness and helping others
  3. Facilitates coping with stress and loss
  4. Reduces upward social comparison that often results in envy and resentment
  5. Reduces materialistic striving
  6. Improves self-esteem
  7. Allows us to savour positive and pleasant memories
  8. Builds social resources
  9. Motivates moral and ethical behaviour
  10. Fosters goal attainment
  11. Promotes physical health
  12. Increases one’s spirituality

After reading those powerful benefits, I am certain you are excited to learn and grow your gratitude levels. Here are some ideas on how to do exactly that:

  1. Start off by taking the GRAT Assessment which will measure your level of gratitude, resentment and appreciation (Watkins, Grimm and Hailu, 1998). Don’t skip this step because it’s good to be aware of where you are right now and how you are progressing. Email us at info@4seeds.co.za to attain a free copy of the GRAT Assessment.
  2. If you enjoy journaling, this one is for you! Take five minutes at the start or end of your day where you write down what you are grateful for. It can cover a wide range of things from the mundane to the magnificent.
  3. Express gratitude directly to another person. Write to them or tell them what you appreciate about them as a person or what they did for you. Expect some tears with this one!
  4. Take note of an ungrateful thought that popped into your head and consciously reframe it to a positive thought.

Whichever idea you use, remain curious and open-minded. If one suggestion doesn’t work, swop it for another one. Experiment and play with this. Keep it varying and fresh. If you want to engage in an online self-learning module on gratitude please email us on info@4seeds.co.za.

Have fun!

References: Chapter 16 – R.A. Emmons & A. Mishia pg. 248-262 Watkins

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