I take a few supplements to promote my overall health; you know, things like vitamins, minerals, fiber. Recently, though, I have discovered an amazing supplement that decreases physical discomfort, reduces inflammation, lowers blood pressure, and improves sleep. Better yet, this supplement costs NOTHING! What is this “magic pill”? Gratitude! Wait. Don’t quit reading yet. It’s true. It’s not a pill, but it does all those things and more. Consider these examples.
- A study published in 2015 explored the role of gratitude in 186 people with asymptomatic heart failure. Those who exhibited more gratitude also exhibited better sleep, less depression, lower levels of inflammation, and a greater sense of self-efficacy in maintaining heart functioning.
- A study published in 2009 included 401 people and found that the more a person exhibited gratitude the better sleep quality and duration of sleep they experienced. They also exhibited fewer daytime difficulties related to sleepiness.
- Robert Emmons, a leading expert on the science of gratitude, states that “gratitude blocks toxic emotions such as envy, resentment, regret and depression, which can destroy our happiness.” An article entitled Gratitude is Just Good Medicine (and quoting Dr. Emmons) goes on to report that gratitude is associated with higher level of “good cholesterol” and lower levels of “bad cholesterol” as well as higher levels of positive “heart rate variability,” which is equated with less stress and greater mental clarity. Gratitude can also lower blood pressure and improve immune functioning.
The list of benefits goes on. Gratitude is a powerful supplement that can improve all our lives and the lives of our families. So, here is your prescription for gratitude.
- Keep a gratitude bullet journal for a month. Everyday write 3 bullets of things for which you are grateful. For instance, today I am grateful for: the rain, a car, and a bed. Do your best not to repeat any bullets; think of three different things every day. When you’re feeling down, enjoy reviewing it for a lift of spirits.
- “Count your blessings” as a family. Family dinnertimes or during bedtime routines are wonderful opportunities to “count your blessings as a family.” Gather as a family and talk about all the things for which you can be grateful. You can even cut construction paper into strips, write one item of gratitude on each strip. Then make the strips into chain links as you loop them together to make a “blessings chain” to hang in a bedroom or family room.
- Write letters of thanks to people within the family. Each week pick a different family member—a child, a parent, a grandparent—and create an envelop for them. Throughout the week, family members can drop short statements of gratitude and appreciation into the envelop. At the end of the week, gather as a family to read the statements of gratitude aloud for the person to hear.
- As a family, write a letter of thanks to someone outside your immediate family. Who has had a positive influence on your family? Who has done something or given something for which you are grateful? Sit down as a family and write them a letter of thanks. Make a batch of cookies. Then take the cookies and the letter of thanks to their home. If you want, read the letter to them as you share the snack. (If you need more info on the thank you note read Forgotten Family Arts: The Thank You Note.)
These supplements of gratitude will improve family relationships, mood, and even health. It’s a great supplement. I am sharing as much of it as I can…and I’ll gladly accept it when others give it to me. How about you?