Discover the transformative attitude of gratitude

Discover the transformative attitude of gratitude

Gratitude is an antidote to negative emotions, a neutralizer of envy, hostility, worry, and irritation. It is savoring; it is not taking things for granted; it is present-oriented – Sonja Lyubomirsky

Prologue

On a cold day in January 2016, I am flying to London, UK, to get trained for two weeks for a dream job. The same year, one of my closest friends Bill Mclean died of cancer. I was like 2017 better be good. In November 2017, a high school classmate died of a heart attack. In February 2018, I was talking to one of my closest friend from university, and that same night he passed away. His death hit me hard. It took me a good six months to recover. 2019 was going well. I had great plans for 2020. In one week in December 2019, I was laid off from a start-up, Debbie was diagnosed with cancer and my mom’s health was deteriorating. In March 2020, the day I was going to get a job offer, the COVID quarantine hit. Talk about a perfect storm.

My parents, friends, and work colleagues were all commenting on how well I was handling the storm.

Do you want an abundance of physical, mental, and social bliss? How about feeling optimistic, happy, and feeling connected even during challenging times? I am sure you want better sleep, self-esteem, high energy, a stronger immune system, better emotional intelligence, and build a capacity to forgive.

I have the answer. It is gratitude.

grateful

What is Gratitude

Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation – Brian Tracy

The Oxford Dictionary defines gratitude as the quality of being thankful; readiness to show appreciation for and to return kindness. It is derived from the Latin word gratia which stands for gratefulness, grace, or graciousness. When a human being receives something whether tangible or intangible and shows a thankful appreciation, it is gratitude. The person focuses on the positive in their life. Positive thinking helps the person to connect with something bigger than them, to other people, nature, and God.

Thesaurus has a few synonyms for gratitude and a whole subset of words and meaning attached to it. The synonyms are thankfulness, gratefulness, tribute, acknowledgment, appreciation, benediction, and recognition for the good in their life.

Gratitude and forgiveness have been my two biggest weaknesses. I have written extensively in this blog about it. It was only after marriage that Debbie has taught me about these two amazing qualities.

gratitude

Modern Psychology and Gratitude

Nothing is more honorable than a grateful heart – Lucius Annaeus Seneca

Martin Seligman a famous psychologist did something very revolutionary more than three decades ago. Until that time psychologists focused on negative emotions like stress, addiction, trauma, and mental illness. Seligman looked at altruism, compassion, happiness, forgiveness, optimism, and gratitude.

Robert Emmons is the world’s leading expert on gratitude. His research has shown that expressing gratitude has a positive impact on human beings by improving their mental, physical, and relational well-being, and the effect lasts long.

Randy Kamen another psychologist talks about focusing on what you have rather than what is lacking in your life. The goal is to retrain the brain and to see the positive.

Gratitude was always part of the philosophical and religious domain in academia. So, it is interesting to see Psychologists getting interested in this area.

woman in the garden

The benefits of An Attitude of Gratitude

I’ve had a remarkable life. I seem to be in such good places at the right time. You know, if you were to ask me to sum my life up in one word, gratitude – Dietrich Bonhoeffer

An attitude of gratitude is a choice, a habit that has to be developed and strengthened daily to gain the benefits. Gratitude detaches us and redeems us from negative feelings and toxic emotions. Gratitude leads to joy. Gratitude has a positive influence on the brain that is long-lasting. Gratitude improves relationships and problem-solving skills. Gratitude makes us better learners. It may seem contrived in the beginning but trust me as time passes you will notice a big difference.

The Journal of Applied Sport Psychology in a study in 2014 stated that gratitude improves self-esteem. Personality and Individual Differences published a study in 2012 that found that gratitude improves physical health. In the same year, the University of Kentucky’s research on gratitude found it improves empathy and reduces aggression. The Journal of Personality and Social Psychology in a 2003 study concluded that gratitude helped people in building resilience after 9/11.

How to develop an attitude of gratitude

When you change the way you look at things, the things you look at change – Wayne Dyer

Keep a Journal

In 2011, research published in Applied Psychology: Health and Well-Being found that writing a gratitude journal improves sleep. I have found this has helped me tremendously. I have a personal gratitude journal. It is easy for me to focus on friends that I have lost, setbacks in my career, career moves I should have made. I do not stress on coming up with things or making up stuff.  By keeping a gratitude journal, my mental health is better as I am not focusing on envy or resentment but focusing on the positive in my life and how blessed it is.

However, I am focusing on:

  • I still have an amazing set of friends from grade 8, high school, university, and the business world. There are a few in Toronto that I have been doing breakfast or lunch once a month for the last 25 years
  • I have a roof over my head, food in the fridge, clothes, money in the bank and two cars outside
  • Grateful for OHIP (free medical care in Ontario)
  • I am in good health
  • I have a job working from home
  • Living in one of the best cities in the best country in the world
  • People who we do not know cooking food for us
  • People driving Debbie to her appointments
  • Debbie and Jean love me unconditionally
  • I am one of the few people I know that have both their parents alive

As you focus on the positive, you are more joyful. I even tell Debbie, what if cancer happened a decade back? She was running a daycare and Jean was only 6. I have never created a fake sense of blessedness. I focus on counting all the blessings I have.

gratitude

Say and write thank you often

Today I wrote a note of thanks to all the people who are delivering meals to us. I thank fellow bloggers for following me or inspiring me. As you show your appreciation you just get this great feeling. You are also nurturing your own relationship with the other person. Let them know how they impact your life. I also want to challenge you to write a thank you letter to yourself.

thank you

Practice breathing

I am horrible at meditation. One of the things I do is just sit and breathe. It calms me down. As I breathe I just focus on all the positive things that are happening in my life. As I am practicing gratitude I am also training my brain to focus on the positive aspect of life. As I breathe, I am also focusing on the positive that is going around me. The brain is calm. The positive affirmations are entering your subconscious mind.

Pray

I do this often and often go for long walks just to contemplate.

praying woman

How to deal with challenges that stop you from being grateful

If you concentrate on finding whatever is good in every situation, you will discover that your life will suddenly be filled with gratitude, a feeling that nurtures the soul — Rabbi Harold Kushner

We all have a critical inner voice. That negative inner voice has to be silenced. If it is not silenced it can play havoc with us feeling grateful. If you listen to the inner voice you can become bitter and resentful and not allow any love or compassion to creep in.

I want to show an example of listening to the critical inner voice versus embracing gratitude.

I have planned a golf outing with a friend of mine for Sunday afternoon. I am looking forward to it and as the day approaches it is raining heavily. I freak out. I get worked up and emotional that the day is ruined. I take it personally and start blaming the weather for my mood. I take out my frustration with my wife. My perception was that the rain messed up my weekend. My negative thought patterns which started in my critical inner voice have now been blown out of proportion. It has a negative influence on my wife and daughter.

My friend, on the other hand, was also looking forward to playing golf. He accepted the rain and surrendered. He called me and told me that he will focus on cleaning the house and then cook for his wife. He also thinks the grass does not have to be watered. My friend made a conscious and intentional decision to make the best out of the situation. At the end of the day, it is all about perception. My friend surrendered with humility.

reason

Epilogue

The last few months have been hectic. I was going to work then rushing back, cooking, cleaning, and doing laundry. The truth was I was burning out. All my life from a young age I have been a volunteer. Even at the new job, I was driving people. Someone approached me at the office and said ‘Jerry, this is the time for you to be selfish. COVID-19 is happening and your wife’s immune system is compromised. You do not have to drive anyone’.

Someone challenged me to ask for help. I hate asking for help. The person reminded me that I am stopping other people from getting blessed. It was my pride and being a control freak that did not want to ask for help. And then due to high winds, my fence came down.

As a result of that conversation, I pleaded for help. I just explained what was going on in our lives. Carolyn Gerber who was bringing us meals for the last couple of weeks made a meal train, and the love, support and offers just poured in.

On Monday, after I was looking at the damage the wind had done and was stepping out, I see a van parked in front of my house. I see some young kids in the back of the car and the mother offers me food. Her name is Devon Dienesch. I am blown away. We have a quick chat and we have a few common acquaintances and I take the food inside. Debbie shows me the note with the food. Later that night I read the note and I just started crying. Here was this encouraging note from an innocent child.

I have a choice to focus on the fence and all the other challenges I am facing or seeing the goodness in all these people who are going out of their way and serving us.

I was then reminded of the time in grade 11 and 12 for early morning service at Bishop Cotton School, reading in front of 300 boys, Philippians 4:6: Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done.

I remembered Arun Sachdev a heart surgeon visiting from Thailand and as Vipul Goel was driving us to Niagara, Arun started quoting Psalm 7:17: I will thank the Lord because he is just; I will sing praise to the name of the Lord Most High. I am like you still remember those scriptures and you are Hindu, dude.

No matter what comes my way, I will be grateful. I know many of you are going through challenges. It is not going to be easy. Be grateful.

 

gratitude

Photo Credits: Brooke Cagle Gian Cescon Erriko Boccia Gabrielle Henderson Priscilla Du Preez  AndriyKo Podilnyk

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37 thoughts on “Discover the transformative attitude of gratitude”

  • Gratitude is the magic to achieve everything you want in your life. That’s something I learn from the book, “The Magic.” Nice write-up.

  • I needed this post today. I’ve been getting worked up about silly things like the neighbours listening to loud music – forgetting that I have a beautiful, safe, warm apartment, loving friends, and the ability to go for a walk in the park if it all gets too much. What a lovely, encouraging and positive post. I love how your friend dealt with the rainy day.

  • I love this there are some really good idea’s here. Keeping a journal and practising breathing are good ones x

  • This article is fantastic Jerry. I am sure many of us can relate to many parts of the article; especially finding it difficult to ask for help – when you are accustomed to giving it, and not receiving it. You shine like a rockstar!

  • Life is what you make it. Your attitude towards life is everything. Thanks for the tips.

  • Great list! I think gratitude opens a door to better life as it changes your attitude, you choose to see pretty

  • Your posts always seem to ground me and bring me back to a positive place, Jerry! I find with the Coronavirus going around, it is really easy to be bothered by little things. But the truth is that I am extremely blessed and going through this whole thing relatively unscathed. Just a few lifestyle changes and adaptations. I look around and see so many others who are struggling so much more and I hate that part. It is easy to get caught up in the little stupid things when I don’t practice gratitude. But when I stop and think about all the amazing things that are still happening in my life and how grateful I am, I know that life is still good.

  • I really liked this post, it is so clear as to the importance of gratitude and how it affects our thoughts and feelings. Nowdays we really need to focus on gratitude in order not to loose focus on the great things we already have.

  • I love how you included information about Seligman and Positive Psychology! I’m a psychologist and i love utilizing his techniques and theories with my clients. I always always recommend gratitude journals to clients, as well!

  • This is a fantastic list. I’ve recently started practicing gratitude. It can be tough at times, but it really has had a positive impact on my life.

  • Hi!

    Thank you for your great article, it really resonated with me! I have found a meditation that has greatly helped me and many people that I know closely.

  • Those are some great tips to keep in mind! I should start a gratitude journal. Being grateful is something we need to practice.

  • Very good read! It’s funny, I was actually just writing about gratitude as well and how it has changed my perspective and my life. I’m sorry those things all happened to you, but it’s amazing that you are able to turn it around. I enjoyed reading your tips, and I agree especially with the one about breathing. Like you, I struggle with meditation but simply focusing on my breath and breathing exercises have been a game-changer in terms of managing my stress. Thanks for sharing!

  • Such a great post! So often our way thinking directly affects our way of feeling. It we want to change our way of feeling, then we need to change our mindset.

    I don’t think anything more needs to be said for praying other than to do it often.
    Psalm 118:24

  • I am grateful that I received a second life after cancer, and so will be your wife, soon, hopefully. Sending you all positive vibes and LOVE! And this is not a cliché; there is no other force that governs the Universe except for LOVE!!

  • It sounds like the last couple of years there was a lot to have to emotionally carry and cope with. I am glad to read that you have found a way to work through this with gratitude. It’s been a terrible couple of years for my husband and I as just as his job was suddenly scrapped after two month (and we finally had health insurance) he was diagnosed with stage 4 cancer. He’s bravely battled it since 2019 and things are looking better. It was hell having this diagnosis with no health insurance and the stress that piled on (we did eventually get this sorted). I will have to do some work on processing all this but your post have been an eye opener — thank you!

  • Thank you for a helpful post. Gratitude is so important, especially when things are difficult. Gratitude can really turn things around.

  • I’m so sorry you’ve had a rough time! It’s been pretty brutal for me too! I’m glad you’ve found a way to push forward. Keep looking forward and embrace the strength within you!!

  • Thank you so much, I am blessed to have read your sharing, life hit me hard but true gratitude keep us grateful, happy and we became salt and light to other people around us. To God all be the glory… Awesome God ❣️
    Thank you

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