Commit to be Fit: For better health, train your brain to see positives

November is National Gratitude Month, and with Thanksgiving just around the corner, it’s the perfect time to reflect on what we’re grateful for.

While we often think of gratitude as a warm feeling or a polite thank you, gratitude has much more power than meets the eye. Dr. Robert Emmons, a leading expert in gratitude research, puts it beautifully: “Gratitude is literally one of the few things that can measurably change people’s lives.”

Far more than an emotion, gratitude is a transformative force for positive change. It brings joy, love and optimism while guarding against harmful feelings like envy, anger and resentment. Embracing gratitude helps elevate our mental, emotional and even physical health, making it a vital practice for anyone seeking a healthier, happier life.

Health benefits of gratitude

Research reveals that people who regularly practice gratitude have lower levels of cortisol, the body’s primary stress hormone. Lower levels of cortisol can contribute to lower blood pressure and a healthier heart. Mentally, gratitude acts as a powerful mood booster, reducing anxiety and depression, enhancing self-worth, and building resilience.

The power of kind words

Growing up, I had a front-row seat to the magic of gratitude. I remember being with my mom as she watered her flowers. I recall a season when our pink petunias growing on the side of our house started to look a bit tired. My mom started saying “Thank you, flowers! Thank you for making our home look so beautiful!” as she watered the droopy flowers. I remember rolling my eyes, a little embarrassed hearing my mom talk to plants … but to my amazement, the flowers seemed to respond, blooming more vibrantly than ever. Incredible!

Besides this being a sweet memory for me, there is actually science behind verbally being kind to living things. According to a study by the Royal Horticultural Society, plants that were exposed to positive words and attention, essentially kind words, showed faster growth and healthier development compared to plants that received no verbal interaction. Whoa!

And guess what? Years later, I find myself whispering thanks to my own plants as I water them. Gratitude has the power to move from one person to another and across generations, creating a ripple effect. By openly appreciating what we have, we invite others to see life as a place of abundance and joy.

Tipping point

One morning, I received a text from my husband listing three things he was grateful for. From the sounds of it, I assumed he must be having a great day at work. But that evening he admitted it was actually quite the opposite — he was facing an unusually stressful morning. He explained that he was trying to shift his mindset by focusing on gratitude, recalling something he’d heard about a tipping point: the idea that reaching a 3:1 ratio of positive to negative thoughts can help turn a tough day around.

Research by psychologist Dr. Barbara Fredrickson supports this, showing that a 3:1 gratitude ratio is a tipping point that builds resilience, strengthens relationships and improves mental health. Practicing gratitude regularly helps us reach this positive threshold, making it easier to manage life’s inevitable stresses and challenges. He said taking a moment to reflect and be grateful helped him have a better day.

Gratitude helps diffuse anger

I just read a story about a woman having meltdowns and angry outbursts at work that left her searching for relief. She said her doctor didn’t write her a prescription for medicine, but instead prescribed journaling, suggesting she write down three things she was grateful for each day.

Although skeptical at first, she found that daily gratitude journaling made her more empathetic, less reactive and more content. Research shows that gratitude can reduce aggression, boost happiness and lessen depression. Her doctor explained that gratitude isn’t just a habit but a transformative mindset shift that fosters mental and physical well-being.

Practice, Practice, Practice

Shawn Achor, author of “The Happiness Advantage,” says, “You can train your brain to see more positives just as you train your body to swing a golf club.”

To build your gratitude muscle, keep a gratitude journal, share thankful moments with a friend, and/or write thank-you notes. Make it a habit to look for joy in daily life and what you appreciate … will appreciate.

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Kylie Alger is a certified wellness coach and co-owner of the Well-Woman: Body, Mind & Spirit. Comments: kylie@thewellwoman.org.