“Gratitude is literally one of the few things that can measurably change people's lives [for the better]." - Dr. Robert Emmons
The following are the results of a “gratitude study” by Dr. Robert Emmons at UC Davis.
Experiment: More than a hundred adults were all asked to keep a journal, and were randomly assigned to 3 different groups. Group A had to write about things they felt grateful about. Group B about things they found annoying, irritating. Group C about things that had had a major impact on them. 2 out of the 3 different experiments were relatively intense and short term (keeping a daily journal for 2-3 weeks), while one required a weekly entry during 10 weeks.
Those who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events.
Participants who kept gratitude lists were more likely to have made progress toward important personal goals (academic, interpersonal and health-based) over a two-month period compared to subjects in the other experimental conditions.
A daily gratitude exercise resulted in increased positive alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison (ways in which participants thought they were better off than others).
In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in increased high energy positive moods, a greater sense of feeling connected to others, more optimistic ratings of one’s life, and better sleep duration and sleep quality, relative to a control group.
Children who practice grateful thinking have more positive attitudes toward school and their families. (Froh, Sefick, & Emmons, 2008)
Well-Being: Grateful people report higher levels of positive emotions, life satisfaction, vitality, optimism and lower levels of depression and stress. The disposition toward gratitude enhances pleasant feeling states more than it diminishes unpleasant emotions without denying or ignoring the negative aspects of life.
Socially: People with a strong disposition toward gratitude have the capacity to be understanding and to take the perspective of others. They are rated as more generous and more helpful by people in their social networks.
Spirituality: Those who regularly attend religious services and engage in religious activities such as prayer reading religious material are more likely to be grateful. Grateful people are more likely to acknowledge a belief in the interconnectedness of all life and a commitment to and responsibility to others (McCullough et. al., 2002). Gratitude does not require religious faith, but faith enhances the ability to be grateful.
Materialism: Grateful individuals place less importance on material goods; they are less likely to judge their own and others success in terms of possessions accumulated; they are less envious of others; and are more likely to share their possessions with others relative to less grateful persons.
A conscious focus on gratitude may also remind you of unassuming pluses that get lost in the ups and downs of a busy life. "The most important blessings are the ones that are most consistent," such as family, health and home, says Philip Watkins, an Eastern Washington University psychologist. "And those are the ones we take for granted." Grateful reflection helps you pick out and savor the good in life, even if the good isn't flashy. Gratitude helps bring to focus, highlights, and underscores what you DO have, and frivolous wants are seen for what they really are- fun and lovely, but absolutely optional.
SUMMORIZE: "The benefits from counting blessings are tangible, emotionally and physically," he said. "People are 25 percent happier and more energetic if they keep gratitude journals, have 20 percent less envy and resentment, sleep 10 percent longer each night and wake up 15 percent more refreshed, exercise 33 percent more and show a 10 percent drop in blood pressure compared to persons who are not keeping these journals."
Gratitude is literally one of the few things that can measurably change people's lives," -Dr Emmons
Gratitude unlocks the fulness of life. It turns what we have into enough and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow. -Melody Beattie
Besides thanking those who bless our lives, as members of the church, we know to Whom we give thanks...
Alma chapter 34 is the heartfelt sermon given by the great missionary, Amulek. He and Alma are preaching to poor among the Zoramites who have been humiliated and cast out of the synagogues because of their poverty. As Amulek teaches them he doesn’t waste much time getting to the heart of the matter...
“And we have beheld that the great question which is in your minds is whether the word be in the Son of God, or whether there shall be no Christ.” Amulek, a fairly new convert himself, bears fervent testimony of Christ, and in conclusion he offers one of my favorite invitations found in scripture....
“Live in thanksgiving daily for the many mercies and blessings which He doth bestow upon you.” -Alma 34:38
We can be thankful for our blessings, but when we acknowledge the source of all goodness not just in our daily prayers, but in our hearts throughout each day, we live in thanksgiving and are filled with the Spirit.
Thankfulness helps you see that you're an object of love and care. When we show gratitude for our Savior we acknowledge that He loves us and blesses us individually. We are worthy of His love.
- How did the Savior “live in Gratitude daily”?
He expressed gratitude to His Heavenly Father in prayer when performing miracles (see John 11:41)
He expressed thanks for earthly things such as food (see Matthew 15:36)
He gave credit to Heavenly Father for giving us all things (see Matthew 11:27).
Through obedience to all He was commanded to do.
Professor Emmons said, "Far from being a warm, fuzzy sentiment, gratitude is morally and intellectually demanding," he says. "It requires contemplation, reflection and discipline. It can be hard and painful work." In the gospel light, Jesus showed that gratitude is more than a sentiment, rather gratitude is a VERB. We too can show this kind of gratitude to our Heavenly Father and “live in thanksgiving daily.”
WAYS TO DEVELOP AND EXERCISE GRATITUDE
some of these are fun for kids
- Keep a running gratitude list
- Keep a daily journal recording at least one way the Lord has blessed your life.
- Create a gratitude paper chain that counts down to a holiday or birthday.
- Take a conscious look at the beauty of the earth & recognize the Creator.
- Say a prayer of gratitude; asking for nothing, but simply expressing thanks.
- Study “gratitude” as it is taught in the scriptures.
- Make a gratitude collage.
- Spend time with grateful people.
- Be cautious about being critical---seek understanding and don’t waste energy on negativity.
- List gratitude ABC style: A- apples, B- brother, Jim, C- church, etc.
- Don’t gossip or listen to gossips.
- Write a gratitude letter to your children.
- Write a letter of gratitude to someone who has blessed your life in some way, but whom you haven’t thanked (enough).
- Celebrate other people.
- Sing and/or listen to hymns or songs of gratitude
- Collect gratitude stories.
- Establish a Gratitude Book at Thanksgiving.
- Play Gratitude ”I Spy.”
- Contemplate your divine worth; you are worthy of the Lord’s love & blessings.
- Find gratitude in every situation.
- Simplify your schedule, possessions and relationships. It’s harder to be grateful if you are overwhelmed in any one of these areas.
- Don’t deny yourself the basics – sleep, healthy food, exercise, solitude, etc.
- Practice CONTENTMENT by practicing delayed gratification & honestly identifying needs vs. wants.
- Simplify possessions- Be content with fewer, but good quality clothes.
- Say “thank you” OFTEN.
May each of us carry the gratitude we focused on during the Thanksgiving holiday throughout our Christmas celebrations. And beyond that, as Amulek taught, may we “Live in Thanksgiving daily for the many mercies and blessings He doth bestow upon you.”
Post edit: The March 2010 issue of the Ensign has a wonderful article on Gratitude that compliments this lesson very well. Click HERE to read the article.
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