Happiness is defined as the balance of positive and negative emotions, combined with overall life satisfaction. Happiness and gratitude have been studied in positive psychology for many years and researchers have found that gratitude is always strongly associated with greater happiness. Although everyone has their own definition of happiness, many of us want to feel more positive emotions than negative ones. However, negative emotions are still important. They have a lot to teach us and alert us when things need to change. Practising gratitude helps people feel more of the positive emotions, enable us to relish good experiences, improve our overall health, deal with adversity and build strong relationships (School TV).

At this time of uncertainly in our world, many of us may have periods of feeling fatigued, frustrated, stressed and overwhelmed by lockdowns and other COVID related pressures. It can be a challenge at times to focus on what is working well, what makes us smile, what we can be grateful for. Yet perhaps it is more important now than ever?

Practicing gratitude for even small, day to day things in life can be a great way to reflect on the positive when there are other aspects of our lives that are currently disrupted, it aids in seeking perspective and impacts positively on our mental health. Research has indicated that people who practice gratitude are more likely to experience more positive emotions more frequently. Practicing gratitude improves a sense of hope, increases energy and improves overall wellbeing.

For some, focusing more on gratitude may be natural and effortless. For others, at times and particularly if faced with adversity it may appear a more challenging task.

Here are some simple but effective ways gratitude can be practiced at any time, especially during the lockdown period:

Reflection time each evening to recall three positive things that may have occurred through the day (this may be more challenging on some days more than others, that is the challenge though, sometimes it is reflecting on the smallest things).
Taking time to show gratitude to others each day. This may be with a simple comment of thanks or an act of doing something for another person that they do not expect (eg. making a cup of tea for someone, doing a task without being asked).
Having a Family Gratitude Jar / Box. Members of the family encouraged to write things they are grateful for on a small piece of paper, either on a regular basis (eg. once a day) or when they feel the need. A Gratitude Jar / Box that is created during the lockdown period could be opened at the end of the week or the lockdown period and the gratitude comments are read out.
Gratitude journaling.
Many of us are currently spending more time than ever in front of screens, taking time outside in nature can be a useful way to encourage reflecting on our wider world and what we can be thankful for.

Remember: Reflecting on gratitude on a regular basis is not just about the big picture, it can be about the small everyday things.

During lockdown, it may include: a sunny day, a family member made me a cup of tea this morning, the College is having a Wellbeing Wednesday, my teachers for responding to my email, my friend who sent a message, a phone call from Pop.

There are numerous resources and information accessible online providing further insight into the value of gratitude.

More information is available by downloading Headspace’s How to Start a Gratitude Journal Headspace How to Create your own Gratitude Journal or access School TV program where this month a number of experts address the practice of gratitude with some practical suggestions based on research.

School TV Happiness and Gratitude. There is also a simple quiz available that can aid in explaining the many facets of happiness and how gratitude may be able to help you attain it School TV Happiness and Gratitude quiz.

With Gratitude

Rachel Smith | College Counsellor

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