Gratitude is a beautiful thing. It’s the light that guides us out of the darkness, and it’s the silver lining in every cloud.
When times are tough, it can be difficult to feel grateful. But practicing gratitude is one of the most important things we can do for our mental and emotional well-being.
In this article, we’ll discuss 11 habits for cultivating gratitude, even in the hardest of times.
What is Gratitude?
Gratitude, or gratefulness, is the quality of being thankful and appreciative. It is an acknowledgment of the good things in our lives, even when everything else seems to be going wrong.
Gratitude has long been recognized as a powerful emotion that helps us cope with life’s challenges. In recent years, researchers have begun studying its benefits in clinical settings, finding that practicing gratitude helps relieve stress and improves physical health, mental health, and happiness.
How a Deep Sense of Gratitude Can Help You Through Hard Times
In hard times, fostering gratitude can help us find meaning and hope.
Expressing gratitude allows us to focus on the good in our lives. It helps us to both live in the present and develop a positive outlook on the future.
Expressing gratitude also helps us savor good experiences and build positive emotions that can buffer us against the negative effects of stress, depression, and anxiety.
Moreover, those who express gratitude are more likely to see the glass as half full and find the positive during difficult times. Grateful people are more resilient and adaptable, and they recover from setbacks more quickly.
And, grateful people are more likely to always choose kindness, help others and give back to their communities. In turn, they benefit from the social support, connectedness, and sense of belonging that comes from these actions—things that are critical during hard times.
Habits to Help You Cultivate Gratitude
So, how can you cultivate gratitude?
The answer is simple: by practicing gratitude regularly!
But, like any habit, it takes time and effort to develop. The good news is, there are many things you can do.
Here are 11 habits for cultivating gratitude:
1. Count Your Blessings
Counting your blessings is a wonderful and easy way to cultivate gratitude.
Start each day by taking a few minutes to think about the things you are grateful for. This can be anything from your health to your family and friends, or even simple things like having a roof over your head and food on the table. You’ll be surprised by how many things in your everyday life you can feel grateful for when you start looking for them!
If you struggle to find things to be grateful for, try thinking about the things in your life that you are lucky to have – people and items, tangible and intangible, whose absence would make your life much harder.
Then, create a gratitude list as a convenient reminder of the things that make you smile. Review this list regularly, adding to it as you think of new things.
2. Celebrate Small Wins
It’s easy to take the small, everyday wins for granted. But taking a moment to celebrate each accomplishment, no matter how big or small, can help you feel grateful for your progress and motivated to keep going.
Start by taking notice of the positive things that you achieve each day, no matter how small. Include things like making your bed in the morning, nailing a presentation at work, or cooking a delicious meal.
Then, take a moment to savor each accomplishment. This can be as simple as taking a deep breath and smiling or patting yourself on the back.
Celebrating small wins not only makes you feel good in the moment but also helps you develop a positive mindset that carries over into other areas of your life.
3. Surround Yourself With Positive People
One of the best ways to cultivate gratitude is to surround yourself with positive people. When you’re surrounded by people who make you feel good, it’s easy to be grateful.
Look for friends, family members, and colleagues who make you feel happy, supported, and appreciated. These positive feelings will rub off on you, and you’ll start to feel more grateful for all the good things in your life.
Conversely, try to avoid toxic people who drain your energy and make you feel bad about yourself. These relationships can chip away at your positive attitude and make it harder to feel grateful.
Reflect on the people in your life and figure out who you’re grateful for. These are the people who brighten your day, make you laugh, and support you through thick and thin. Cultivating relationships with these positive people should be a top priority.
4. Start a Gratitude Journal
Gratitude journaling is a simple yet powerful way to cultivate gratitude. The act of writing down what you’re grateful for forces you to take notice of the good things in your life, no matter how small.
Every day, take a few minutes to write down things you’re grateful for in your journal. This can be anything from your morning cup of coffee to a friend’s kind words.
Over time, you’ll develop a habit of looking for the positive things in your life, and you’ll be surprised by how much you have to be grateful for. This habit of expressing daily gratitude will help you see the silver lining on even the most difficult of days.
By writing things down, you’ll create a written record of all the great things you have and all the great experiences you’ve had. You can look back on your journal entries when you’re feeling down and be reminded of all the good in your life.
Get started today by picking up a gratitude journal or by downloading the Do Happy App, which is tailored specifically for gratitude journaling and curating photos of happy moments from every day.
5. Celebrate Thankful Thursdays
Make gratitude a weekly habit by setting aside one day each week to celebrate all the things you’re thankful for. Thankful Thursday is a catchy day to choose, but any day of the week will work and you should choose the day that works best for you!
Set aside time each week to reflect on your blessings. This is the perfect time to review your gratitude list and add any new items. It is also the perfect opportunity to check in with loved ones and let them know how much they mean to you.
Here’s a suggestion: each week on Thankful Thursday perform an act of kindness. You can help someone you’re grateful for or do something nice for a stranger so they have a reason to be thankful too!
6. Perform Random Acts of Kindness
A great way to cultivate gratitude is to perform random acts of kindness. These acts can be big or small, but they should be completely unexpected and out of the ordinary.
You can do something as simple as holding the door open for someone or giving a compliment to a stranger. Or you can go above and beyond like buying someone’s coffee or donating to a local food bank. (Need more ideas? Check out some of our favorite random acts of kindness ideas!)
When you do something nice for someone else, it results in both you and them feeling good!
And, when you make kindness a habit, it becomes easier to bring more gratitude into your everyday life.
7. Be Positive on Social Media
In today’s world, it’s easy to spread negativity. To counter this, make an effort to post positive, uplifting content on your social media channels.
You can share things you’re grateful for, kind words about others, or simply inspirational quotes that make you feel good. Whatever you do, just be sure to spread positivity!
By filling your feeds with positivity, you’ll create a happy space for yourself and others. And who knows? You might inspire someone else to begin a gratitude practice of their own!
8. Reframe Bad Situations
Life isn’t always rainbows and butterflies. We all have tough times, and it’s easy to dwell on the negative when things go wrong. But did you know that you can use difficult situations as an opportunity to practice gratitude?
When you reframe bad situations with a grateful perspective, you’ll start to see the good in them. For example, if you get stuck in traffic, instead of getting frustrated, be thankful for the extra time to listen to your favorite podcast. Or if you spill coffee on your shirt right before a meeting, be grateful for the chance to show off your sense of humor!
Of course, we’re not saying that every cloud has a silver lining. But if you’re currently in a bad situation, there is no better time than in the present moment to try to find reasons to be grateful!
By looking for the good in tough situations, you can turn a negative experience into a positive one. By changing your perspective, you’ll find it easier to deal with what you’re going through.
9. Adjust Your Expectations
When you have unrealistic expectations, it’s easy to get disappointed and focus on what you don’t have. But when you adjust your expectations, it’s much easier to find gratitude.
While it’s good to have high expectations, especially for yourself, setting expectations too high may unnecessarily set you up for failure.
So instead of expecting perfection, aim for progress. When you achieve small successes, it’ll be easier to feel grateful for what you have accomplished.
Instead of comparing yourself to others and what you don’t have, focus on your own journey and what you do have.
When setting expectations for others, try to give them the benefit of the doubt. Remember that everyone is doing the best they can with what they have. If you expect too much from them, you’re bound to be disappointed.
So, adjust your expectations to what someone can realistically offer – you’ll be much more likely to appreciate them for who they are and what they do!
When you let go of unrealistic expectations, you’ll find it easier to feel gratitude.
10. Forgive Yourself and Others
If you want to feel truly grateful, it’s important to forgive others as well as yourself.
Holding onto anger and resentment will only make you feel bitter and take you down a path of negative emotions. Let go of any negative feelings you’re holding onto and make room for gratitude. You need to do this for both yourself and your loved ones.
Remember, everyone makes mistakes. Rather than dwelling on your mistakes, it’s much more productive to acknowledge that a mistake was made, learn from the mistake, and move forward with life. Focus on the progress you’ve made and the life lessons you’ve learned. Be proud of your achievements, no matter how big or small.
Forgiving others is equally as important. Remember that most people, especially those who care about you, won’t wrong you out of spite. Maybe they had a bad day or are going through a difficult time – we frequently aren’t aware of someone else’s circumstances.
Instead of anger, use this as an opportunity for gratitude meditation. Put yourself in their shoes and try to see things from their perspective. Remember, a good friend will essentially always have your best interests in mind and truly care about your well-being.
There’s a lot in life we can’t control. But what we can control, and what people will remember, is how we act during difficult times. Showing compassion, understanding, and gratefulness will always be remembered and appreciated. So, if for nothing else, thank them for being in your life!
11. Write a Gratitude Letter
Writing a letter of gratitude is a powerful way to cultivate gratitude. It can be easy to forget all the good things in life when we’re feeling down. But by writing things down, we can help remind ourselves of the many reasons we have to be grateful.
Think of someone who has made a positive impact on your life – a family member, friend, mentor, teacher, or even a stranger. No matter who you choose, take some time to think about what they’ve done that has made a difference in your life.
Once you’ve decided who to write your letter to, sit down and start writing! Express how grateful you are for their impact on your life and how they’ve helped you become the person you are today.
Be specific, sincere, and honest in your letter. Write from the heart and let them know how much their kindness and support mean to you.
You might be surprised at how good it feels to express your gratitude and by the positive effects the letter can have on your relationships. A letter of gratitude is a precious gift that will be cherished and remembered long after you’ve written it.
Final Thoughts
Gratitude is a state of mind, and it’s always possible to find something to be thankful for no matter what life throws your way. By taking the time to appreciate the good things in your life, you’ll feel more positive, hopeful, and optimistic.
Life will inevitably have its ups and downs. How you react to both the good and bad moments is what counts.
So harness the power of positive psychology and look for the silver linings in even the most difficult of times. You’ll find that gratitude is the best attitude 🙂
