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We often hear about the power of gratitude to create a more positive, happier state of mind. But did you know that gratitude literally transforms your brain?
According to UCLA Mindfulness Awareness Research Center, expressing gratitude on a daily basis literally changes the molecular structure of our brain, keeps our neurons working, and makes us healthier and happier.
When you feel happy, your central nervous system is optimized. You become more peaceful, less reactive and tend to become a more open person. Gratitude is the most effective practice for stimulating feelings of happiness.
In this article, we’ll share some of the research that shows gratitude makes you happier, followed by some practical steps you can take to positively transform your brain’s molecular structure.
Gratitude will make you happier!
In a gratitude study conducted by Robert A. Emmons of the University of California at Davis and his colleague Mike McCullough of the University of Miami, randomized participants were given one of three tasks.
Participants kept a journal each week, with one group describing what they were grateful for, another describing what bothered them, and the other keeping a record of neutral events.
After ten weeks, gratitude group participants felt 25% better than the other groups and exercised an average of 1.5 hours more.
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In a later study by Emmons with a similar structure, participants who performed gratitude exercises every day offered to others in their lives more emotional support than those in other groups.
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Another gratitude study was conducted with adults with congenital and adult-onset neuromuscular disorders (MNDs), and most people with post-polio syndrome (PPS). Compared to those who did not write down what they are grateful for each night, participants who expressed gratitude felt more refreshed every day when you wake up. They also felt more connected to others than group participants who did not express gratitude.
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A fourth study did not require a gratitude journal, but analyzed the amount of gratitude people showed in their daily lives. In that study, a group of Chinese researchers found that higher levels of gratitude were associated with better sleep, as well as lower levels of anxiety and depression.
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Three easy steps to be more grateful daily:
If you only have time to say one prayer today, turn it into a simple gesture of thanks.
Here are three practical steps you can take to add gratitude routines to your life.
1. Write down three things you are grateful for in your life daily. This works well first thing in the morning, or just before going to bed.
2. Get in the habit of telling your spouse, boyfriend, family member or friend something you appreciate about them every day.
3. Look in the mirror as you brush your teeth and think of something you’ve done well recently or something you like about yourself.
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