The Power of Practicing Gratitude We all feel overwhelmed sometimes. Life can be stressful, and as a Warfighter, you may face additional challenges related to your service. Whether you’re going through a transition period or just navigating your daily routine, practicing gratitude helps relieve stress and improve your overall wellbeing. Taking a couple of minutes each day to reflect on what you appreciate can make a difference for your mental health and resilience, both on and off duty. What Is Gratitude? Intentionally recognizing the positive things in your life is called gratitude. Practicing gratitude is about shedding light on what’s going well for you, whether big or small. The idea is to bring attention to the good regardless of your current circumstances. Some things you’re grateful for may be within your control, such as connecting with friends or enjoying a nice meal, while others may be out of your control, like a stranger paying for your coffee or letting you merge into traffic. No matter how simple something may seem, taking a moment to be thankful for it can positively shift your mindset over time. How Does It Affect My Health and Readiness? Reframing your mindset to center the good in your life reduces negative emotions. Those who regularly practice gratitude experience less stress, better sleep and more meaningful relationships. Gratitude is also linked to better heart health and a lower risk of developing mental health conditions like depression and anxiety. Practicing gratitude supports your ability to make decisions, manage challenging situations and recover from stressful ones, too. These are all essential components to your operational performance and capabilities as a Warfighter. How Do I Practice Gratitude? There is no ‘right’ way to practice gratitude, though there are some common strategies to help you get started. Finding what works for you takes time, so don’t be discouraged if the first method you try isn’t your favorite. You may also find some practices work better for certain situations than others. Diversify your techniques depending on what you need. Journaling Reflection Exercises Pour Into Social Connections Self-care Practicies Journaling Writing down what you appreciate is one of the simplest ways to practice gratitude because you can structure it however you like. Maybe you want to write freely about whatever comes to mind or make a list of 3 to 5 things that were good about the day so far. You can also use prompts to guide you – common examples include asking yourself which people in your life you’re most grateful for and what you’re looking forward to over the next few weeks. Many gratitude apps and written journals contain daily and weekly prompts that encourage reflection. Journal Prompt Ideas Write down 3 things that made you laugh or smile this week List out what you accomplished at work before leaving for the day Spend a few minutes before bed jotting down the things that went well today Create a poem about the best moment(s) of your week How much time you spend on your gratitude journal is up to you, and it’s okay if your journaling process looks different each day. The key is consistently taking the time to acknowledge and appreciate, even if it’s only for a few minutes. Reflection Exercises If writing in a journal isn’t for you, try practicing gratitude through mindful reflection instead. Meditation and intentional breathing are two common techniques that promote a mind-body connection, allowing you to be present in the moment. Using this time to reflect on people, places, memories and events that you’re grateful for focuses your attention on positive thoughts and feelings. Looking inward to identify what you appreciate about yourself is important, too. Try starting each thought with “I am grateful for” or “I appreciate” to enhance your practice. Another method of reflection is called mental subtraction, which involves framing your life around the occurrence of positive events. For instance, try to imagine what your life would be like if you didn’t join the military. You can probably name at least a few important things that wouldn’t be the same without that decision, such as never meeting certain friends, obtaining job-specific skills or traveling OCONUS. Sometimes, a physical object may trigger gratitude by reminding you of positive memories (e.g., an old friendship, your childhood room, etc.). These items are called symbols, and common examples include photos or trinkets. When you see a symbol, pause for a moment to reflect on what it means to you and everything you appreciate about it. Pour Into Social Connections Sharing your appreciation with others is another impactful way to show gratitude. Usually, this involves writing a letter or thank you note to someone who has helped you. Whether on paper, via email or over text, describe what they did and why their actions were so meaningful. You can also channel your appreciative energy into a crafting project, such as a collage. Once complete, make sure the finished product gets to the person it was made for. Additional Ways to Show Others Gratitude Check in on someone you haven’t spoken to recently Do a favor for a coworker Call a loved one to share what impact they’ve had on you Send a friend a thoughtful card, gift or message Compliment a stranger Volunteer in your community Self-care Practices Practicing self-care is a way to thank your body and mind for all they do. An important part of the process is connecting with your body’s needs, while still taking time to rest and restore. This may look like a variety of activities, ranging from daily movement to reciting affirmations to booking a spa day. Intentionally showing yourself this gratitude boosts your self-esteem, attitude and confidence. Examples of Self-Care Practicing mindfulness (e.g., meditation) Choosing nutritious foods to fuel your body Using healthy stress management techniques (e.g., journaling) Taking short walk or stretch breaks throughout your workday Rewarding yourself after completing a difficult task or achieving a goal Creating a restful sleep environment (i.e., dark, quiet and comfortable space) Spending time in nature Decluttering your home or workspace Practicing gratitude supports happiness in the present moment and long-term. As a Warfighter, gratitude can help you re-center what matters most when facing difficult operational situations or other life challenges. Not sure where to start? Check out this 30-day gratitude challenge for inspiration! Additional ResourcesMichigan Online - “Practicing Gratitude Teach-Out”Warfighter Wellness - “The Importance of Social Wellness”Warfighter Wellness - “Relaxation”ReferencesCenters for Disease Control and Prevention - “Gratitude Works”Harvard Health - “Gratitude enhances health, brings happiness – may even lengthen lives”Johns Hopkins University - “How to Cultivate a Gratitude Practice”Michigan Online - “4 Ways to Practice Gratitude”National Institutes of Health - “Practicing Gratitude: Ways to Improve Positivity”
