The Gratitude Effect: How Thankfulness Enhances Your Mind and Body

What if the key to a more fulfilled, joyful, and mentally resilient life was already within you? Get ready to unlock the transformative power of gratitude with me, Kris Harris, your host and personal fitness coach, in this enlightening episode of Kore Kast. We will transition from physical fitness discussions to mental fitness, exploring the profound impact gratitude can have on our mental well-being and overall life satisfaction. 

We'll explore a variety of gratitude forms - from personal, interpersonal, to collective, and even gratitude for nature, experiences, and challenges. It's not just about feeling thankful; it's about cultivating a mindset that anchors us amidst life's storms, enhancing our resilience. Learn how gratitude can reduce stress, depression, and anxiety while fostering positive emotions and overall mental resilience. Discover how to make gratitude a daily habit and take that first step towards a more fulfilled, resilient, and joyful life. Gratitude is not just for Thanksgiving; let's make it a daily exercise of mental well-being. Tune in for an enlightening discussion that will change your perspective on life.

Transcript

Kris Harris: 0:10

Hello and welcome to this week's episode of the Kore Kast. I'm your host, Kris Harris, a certified personal trainer and Pilates instructor. I've been working with clients for over 17 years, helping them to get stronger, move better and recover from injury. I'm going to share some of the things that I've learned from my experiences with you. In this week's episode. We're going to discuss gratitude. It's the time of year that we think about being grateful, especially during the holidays, but practicing gratitude is an important part of improving our mental health by helping to develop a deeper sense of appreciation for the goodness in ourselves and others, and can contribute to greater fulfillment in life. Practicing gratitude has many physical health benefits as well. We're going to discuss the many physical benefits and look at different types of gratitude. We're going to explore the ways that we can work on cultivating gratitude in our life, and we'll also look at the practice of gratitude as it relates to Thanksgiving and the powerful effect it has on our lives mentally, physically and spiritually.

Kris Harris: 1:14

Gratitude is more than a fleeting sentiment of thankfulness. It's a transformative mindset that can significantly influence one's mental health. Recognizing an attitude of gratitude involves acknowledging the goodness in life and recognizing that the source of this goodness is often outside ourselves. This perspective, when nurtured, can have profound implications for our overall mental well-being. Gratitude can be defined as a deep appreciation and acknowledgement of the kindness, generosity or benefits received from others or from life itself. Gratitude involves recognizing and being thankful for the positive aspects of our lives, whether they're big or small, and the people or circumstances that contribute to our well-being and happiness. Gratitude goes beyond a mere expression of thanks. It's a genuine feeling of gratitude that brings about a sense of joy, contentment and humility. It's a powerful emotion that can transform our perspective, enhance our relationships and cultivate a greater sense of fulfillment in life.

Kris Harris: 2:19

There's various types of expressions of gratitude that can be observed. Some of the different types of gratitude include number one personal gratitude. This refers to an individual's recognition and appreciation for the positive aspects of their own life, such as good health, personal achievements, talents or opportunities received. Number two is interpersonal gratitude. This involves expressing gratitude towards specific individuals such as family members, friends, mentors or colleagues for their kindness, support, guidance or acts of generosity. Number three is gratitude for nature. This type of gratitude involves acknowledging and appreciating the beauty, abundance and wonders of the natural world, such as breathtaking landscapes, the changing seasons or the diversity of flora and fauna. Number four is gratitude for experiences. This type of gratitude focuses on expressing appreciation for the various experiences we encounter in life, both positive and negative, as they contribute to personal growth, learning and resilience. Number five is gratitude for challenges. This involves being thankful for the difficulties and obstacles we face, as they provide opportunities for personal development, self-reflection and the discovery of inner strength. And number six is collective gratitude. This refers to expressing gratitude for collective achievements, societal progress or the contributions of a community, country or humanity. It's important to note that these types of gratitude are not mutually exclusive and can overlap. Each type of gratitude can bring its own unique benefits and can contribute to a deeper sense of appreciation and well-being.

Kris Harris: 4:02

To understand the importance of gratitude for mental health, one must first recognize its role as a resilience-enhancing tool. Life is not without its adversities and during challenging times, gratitude can serve as an anchor, helping us to focus on the positive aspects of our lives. This reframing of the mind can reduce feelings of anxiety and depression, fostering a sense of stability amidst life storms. According to MentalHealthFirstAteorg, consciously practicing gratitude can reduce feelings of stress and anxiety. Studies have found that a single act of thoughtful gratitude produces an immediate 10% increase in happiness and a 35% reduction in depressive symptoms.

Kris Harris: 4:46

Gratitude also plays a crucial role in strengthening interpersonal relationships, which are fundamental to mental health. Expressing appreciation to others nurtures our connections, fostering feelings of belonging and acceptance. These social bonds are known to be protective factors against mental health issues such as depression and anxiety. Moreover, the practice of gratitude can enhance psychological well-being by promoting positive emotions. Regularly acknowledging and appreciating what's good in life shifts our focus from negative aspects, contributing to greater levels of happiness and satisfaction. This positivity can reduce stress, enhance mood and foster overall mental resilience. Gratitude also encourages a healthier perspective on material possessions. Instead of focusing on what we lack, gratitude directs our attention to what we already have. This shift in perspective can mitigate feelings of envy and dissatisfaction, reducing the risk of mental health issues tied to materialism and unmet desires. Importantly, practicing gratitude has been found to foster self-esteem, a crucial component of mental health. By acknowledging personal achievements and recognizing the value in our daily lives, we can build a stronger sense of self-worth. This positive self-conception can shield us from negative self-judgment and criticism, enhancing our overall mental wellness. The role of gratitude in maintaining and improving mental health cannot be overstated as a catalyst for positive emotions, a builder of resilience, a strengthener of relationships and a promoter of self-esteem, gratitude is a powerful tool in the journey towards mental well-being.

Kris Harris: 6:26

While cultivating gratitude requires consistent and mindful effort, the benefits it yields for mental health make it a worthwhile endeavor. Cultivating gratitude has a myriad of physical health benefits as well. These benefits include number one improved suite quality. Eating gratitude before bed has been linked to better sleep quality and duration, leading to improved physical health. Number two reduced stress levels. Gratitude has been shown to reduce stress and the associated negative effects on physical health, such as high blood pressure and weakened immune function. Number three enhanced immune function. Gratitude has been found to boost the immune system, leading to better overall health and a decreased likelihood of getting sick.

Kris Harris: 7:11

Number four increased energy levels. Expressing gratitude has been shown to increase feelings of vitality and energy, leading to improved physical performance and productivity. Number five lowered risk of heart disease. Gratitude has been associated with improved heart health, including lower blood pressure and reduced risk of heart disease. Number six is improved pain management. Gratitude has been found to increase pain tolerance and reduce the perception of pain, leading to better physical well-being. Number seven is enhanced overall well-being. Regular practice of gratitude has been linked to increased overall happiness and life satisfaction, which, in turn, positively affects physical health. Number eight is improved cardiovascular health. Gratitude has been shown to lower levels of inflammation in the body, which is a key factor in the development of cardiovascular diseases. Number nine is increased longevity. Studies have suggested that practicing gratitude may contribute to a longer lifespan, possibly due to the positive effects it has on physical health and well-being. Number ten is better self-care habits. Gratitude encourages individuals to take better care of themselves, such as engaging in regular exercise, eating a healthy diet and maintaining a regular medical checkups, which all contribute to improve physical health.

Kris Harris: 8:36

So we're going to talk a little bit about cultivating gratitude. Gratitude is not just a simple thank you, but an inherent emotion that creates powerful impact on one's life. It's an appreciation for what one has, rather than the pursuit of what is missing. Cultivating gratitude is a profound practice that can significantly improve mental, emotional and physical well-being. Here's some practical ways to nurture gratitude in your life.

Kris Harris: 9:01

To begin with, maintaining a gratitude journal is one of the most effective and popular techniques to cultivate gratitude. The act of writing down what you are grateful for each day can help you focus on the positive aspects of your life. This can range from simple everyday events like a walk in the park, a friendly conversation or the joy of a good meal, to more significant milestones like a job promotion or personal accomplishments. The purpose is to reflect on the moments that brought happiness and meaning to your day, helping to foster a positive mindset. According to CoachFoundationcom, regular gratitude journaling has been shown to result in a 5-15% increase in optimism and 25% increased sleep quality. Secondly, expressing gratitude to others can enhance your relationships and well-being. This could be in the form of a sincere compliment, a heartfelt thank you note or simply acknowledging someone's effort of kindness. When we express our gratitude to others, we not only make them feel appreciated, but we reinforce our own positive feelings.

Kris Harris: 10:06

Mindfulness is another powerful tool for cultivating gratitude. By practicing mindfulness, we become more present and aware of our own surroundings, which makes it easier to recognize and appreciate the good in our lives. This can be done through mindful meditation, yoga or simply by taking a few moments each day to pause and appreciate the beauty and goodness around us. Practicing gratitude affirmations is another effective method. Affirmations are positive statements that help to challenge and overcome negative thoughts. Gratitude affirmations such as I am grateful for the love and support I receive from my friends and family, or I am thankful for the opportunities that come my way, can help rewire the brain to focus more on positive experiences. Another beneficial practice is to develop a gratitude ritual. This could be a moment of silence before a meal to appreciate the food, a nightly routine reflecting on the best part of your day, or a weekly habit of volunteering or doing something kind for others. These rituals can help to integrate gratitude into our daily lives.

Kris Harris: 11:12

Lastly, practicing self-gratitude is equally important. Often we are our own worst critics. By acknowledging and appreciating our own achievements, qualities and growth, we cultivate self-love and self-esteem. This can be as simple as appreciating our own efforts, celebrating our small victories or being kind to ourselves when things don't go as planned. Cultivating gratitude is a journey, again, that requires consistent practice and openness to experience life's blessings. It's about shifting our focus from what's wrong to what's right and from what's missing to what's present. Incorporating these practices into our daily lives can help us cultivate an attitude of gratitude, leading to a more fulfilling and enriched life.

Kris Harris: 11:56

We're going to look at gratitude and thanksgiving. Gratitude and thanksgiving are deeply intertwined concepts that hold immense significance in our lives. Gratitude, as we've talked about, is the practice of recognizing and appreciating the blessings, kindness and positive aspects of our existence. While thanksgiving is a holiday dedicated to expressing gratitude and celebrating the abundance in our lives, it's important to our well-being, and thanksgiving serves as a poignant reminder to cultivate and express gratitude. Gratitude is more than a mere polite gesture or fleeting feeling of appreciation. It's really a transformative mindset that shapes our perspective, influences our emotions and enhances our well-being. Research has shown that practicing gratitude regularly can lead to increased happiness, improved mental health, strengthened relationships and other physical health benefits.

Kris Harris: 12:51

Thanksgiving is celebrated primarily in the United States and Canada. It's a cherished occasion dedicated to gratitude, family and community. It provides an opportunity to come together, reflect and give thanks for the blessings in our lives. The centerpiece of this celebration is a bountiful feast shared with loved ones, symbolizing abundance and the importance of communal appreciation. Thanksgiving also serves as a reminder to express gratitude not only for material possessions, but also for relationships, experiences, opportunities and the intangible blessings that enrich our lives. Thanksgiving encourages us to be present and mindful, allowing us to fully experience and appreciate the moment. By slowing down and immersing ourselves into the festivities, we cultivate a deeper connection with ourselves, our loved ones and our surroundings. Mindfulness helps us to recognize the beauty and joy in even the simplest things, fostering a greater sense of gratitude for the present moment and all it encompasses.

Kris Harris: 13:50

While thanksgiving serves as a concentrated reminder of gratitude, it's essential to extend this practice beyond a single holiday. Incorporating gratitude into our daily lives is very important. Has a profound effect on our overall well-being. Things that we've talked about, such as gratitude journals, expressing appreciation to others or taking that moment each day to reflect on our blessings, are great ways to cultivate that habit of gratitude that enriches our lives year-round. Gratitude becomes even more significant during challenging times, when, faced with adversity, expressing gratitude helps us shift our focus from distress to resilience, and it enables us to find silver linings, learn from difficulties and appreciate the strength and growth that emerges from such experiences. Thanksgiving reminds us to be grateful for the support and love we received during these trying times, reinforcing our sense of community and interconnectedness.

Kris Harris: 14:45

The following quote by Melody Beatty, an author of many bestselling books about self-health and recovery, reflects the true essence of gratitude. Gratitude unlocks the fullness 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 and thanksgiving go hand in hand, providing us with an opportunity to pause, act and express appreciation for the blessings in our lives. The practice of gratitude holds immense power to transform our outlook, enhance our well-being and strengthen our relationships. By embracing gratitude beyond thanksgiving, we can cultivate a life of appreciation that fosters resilience, contentment and a deeper sense of fulfillment. Let us remember the essence of gratitude not only during thanksgiving, but every day, for it is through gratitude that we find true abundance and joy.

Kris Harris: 15:47

Thanks so much for joining me for this week's episode of the Kore Kast. Make sure to tune in next week for another great episode. Follow the Kore Kast on all major podcast flat forms. Visit our website, www. k ore-fit. com and that's kore with a K for great information and resources about fitness, health and wellness, pilates and more. We've even launched the Kore Fitness Workout channel with virtual workouts at your fingertips. You can try a week for free. Follow us on Instagram at kore-fitness-az and if you're enjoying the podcast, please consider supporting our work by donating using the link provided at the bottom of the description. Thanks for listening. See you next week.