14 Ways to Cultivate Gratitude And Feel Happier With Life


Stressors in everyday life may have a negative impact on people’s productivity, vitality, and mental health. The consequences on one’s bodily well-being are likewise dire. There are many ways to boost one’s energy and productivity when one is feeling exhausted and drained.

What Is Gratitude, and Why Is It So Important?

Gratitude is an act of kindness for the many gifts that one has. As a result, it’s critical to enhance one’s sense of well-being and quality of life. Besides relieving stress, it raises one’s overall well-being. Gratitude may also help you build greater bonds with others, boost your mental health, and increase your capacity for empathy.

Grateful people are happier, according to a study published in the National Center for Biotechnology Information. One can see that well-being isn’t only about mental health, but rather encompasses a wide range of factors.

Keeping A Gratitude Diary

A variety of studies have shown that journal keeping may aid in goal achievement, maintain track of development and growth, and boost personal self-esteem. Accepting one’s emotions may help one find motivation and reduce worry.

  1. Using The Positive Vocabulary

Mental and emotional health can be improved by using more positive language. Peace and love have the capacity to influence genes and the prefrontal cortex in a favorable manner. One acquires a high level of emotional resilience as a consequence.

The quality of water crystals was studied in an experiment by scientists. Two distinct samples of water were utilized, and each was subjected to a different grade of treatment. Negative and positive words were spoken to two different samples. Over time, water that had been subjected to abrasive treatment developed crystals of inferior quality. When the water was handled with love and kind words, however, it produced crystals that were clear and beautiful. This is the effect of good and negative comments on water; imagine the impact on humans? Because of this, it is clear that good words have an enormous influence on a person’s emotional well-being.

  1. Remembering The Mentors

Remembering one’s mentors in life demonstrates appreciation and offers thoughts of admiration for the other person. Teachers, family members, and the elderly are examples of givers. Givers have a feeling of generativity, which is vital to remember. It suggests they wish to help others and engage in their own development. As a result, they are deserving of being remembered in favorable terms.

  1. Saying Thank You to Others

Writing thank you letters makes the person who receives them feel good about themselves and brightens their day. Gratitude letters may help improve relationships and alleviate guilt, among other advantages. To thank someone who was underappreciated in the past, you may write a letter like this. It is possible to thank one’s lecturers and neighbors by writing them a letter of thanks.

  1. Returning The Kindness

Thanks lists and thank-you notes are two distinct ways to express gratitude, but both practice the same activity that benefitted the individual. Individuals who found getting instruction or emotional support to be empowering should replicate similar actions with others. As a result, repaying kindness in such ways might assist in cultivating a strong sense of appreciation in one’s life.

  1. Pausing And Observing

Observing nature’s beauty, such as flowers, rainbows, and plants, demands a moment to silence. The pastime just takes a few minutes of one’s time, yet it has a calming effect on one’s mental well-being. In a study published in the International Journal of Environmental Research and Public Health, lack of natural components like plants, trees, and flowers might have a detrimental influence on health. The opposite is true: a natural setting has a good impact on both mental and physical health. It is thus possible to improve one’s well-being by spending some time in nature.

  1. Meditation

Developing gratitude is a natural side effect of any kind of meditation. As a result, thankfulness and meditation go hand in hand. Gratitude, as previously said, is a state of mind characterized by an awareness of the good things in life. Meditation, on the other hand, encourages one to pay attention to one’s thoughts and emotions without judging them. It cultivates a positive outlook on life and the people around you when practiced on a regular basis. Developing a life-long attitude of thankfulness is one of the goals of several types of meditation. Gratitude meditations are the most common term for them.

Furthermore, a study published in Nature found a link between heart rate and functional connectivity. Because of this, the participants’ heart rates were lowered and they felt more at ease after the gratitude meditation intervention. As a result, meditation has the ability to enhance people’s emotional well-being.

  1. Practicing Self-Care

Gratitude and self-care are intrinsically linked. Self-care entails looking after one’s physical, mental, and emotional well-being. A person’s effort to self-manage or self-care is evident if they take short breaks after working for an hour or half-hour. Taking a bath, eating healthily, and drinking enough water are other good examples.

  1. Praying Regularly

Individuals who pray are attempting to communicate with a higher power. To express thanks to a higher force for everything that has been bestowed to a person, one might sing a song.

How can one tell the difference between prayer and meditation, for example?

Meditation does not need faith, but prayer does. In contrast to praying, which is an outward expression, meditation is an internal experience.

Among the many advantages of praying for a believer are:

  • Establishing one’s life’s course
  • Overcoming one’s own inclinations to sin
  • Changing one’s frame of thinking
  • Encouragement of positive thinking and the pursuit of happiness
  • Increase the rate at which the body heals itself
  1. Volunteering

Volunteering entails giving back to one’s community in a variety of ways, including one’s time and one’s talents. It entails the fact that people work for an organization and contribute to its success by investing their time or using their talents. It not only improves one’s own well-being, but it also fosters closer ties with those around one. When someone has mastered a talent and offers to teach it to others, they are expressing their gratitude to those who assisted them in their development. As a result, volunteering is an excellent way to cultivate gratitude in one’s daily routine.

People experience a lot of stress factors in their daily life that can decrease their productivity, energy levels, and mental health. It also negatively impacts one’s physical health. In such scenarios, it becomes imperative to find actionable strategies that can improve one’s low energy levels and low productivity.

  1. Better health and well-being

Expressing gratitude may have a positive impact on your entire feeling of well-being. People who are grateful are more amiable, more open, and less neurotic than those who are not grateful. 

Furthermore, thankfulness has been shown to be negatively connected to sadness and favorably associated with life happiness. The point is not to suggest that “depressed individuals” should just be more appreciative, since depression is a highly difficult condition that affects millions of people worldwide and causes them to suffer. Instead, maybe appreciation practices could be included into depression therapy and treatment for those who are suffering from the condition. 

  1. Strengthens self control

Discipline and concentration are strengthened by self-control. Self-control, such as avoiding nicotine in cigarettes for someone trying to stop smoking, may have long-term benefits. Our long-term health, financial security, and well-being are all enhanced when we exercise self control and adhere to the “better option” we’ve made. 

When we are appreciative, we have the strength to make the right decisions for ourselves, both emotionally and physically. Gratitude may be used to improve the health of individuals and communities in a variety of ways, as this research shows. 

  1. Improves Self-esteem

Being grateful enhances self-esteem, which is a critical component of optimal performance. Moreover, thankfulness diminishes the tendency to make social comparisons. Rather than being angry toward individuals who have more money or better employment – which is a key cause in lower self-esteem – thankful people are able to recognise and appreciate the achievements of those who are less fortunate. 

  1. Higher Sense of Self worth

People who are grateful have a greater feeling of their own value.  This may be due to the fact that when you’re grateful, you have the impression that someone else is looking out for you– that someone else has provided for your well being, or that you notice a network of relationships, both past, and present, of people who have contributed to your current situation. 

Once you begin to see the contributions that other people have made to your life—once you understand that people see the worth in you—you will be able to shift your perspective on your abilities 

People who are grateful have a greater feeling of their own value. This may be due to the fact that when you’re grateful, you have the impression that someone else is looking out for you—that someone else has provided for your well-being, or that you notice a network of relationships, both past and present, of people who have contributed to your current situation.

Once you begin to see the contributions that other people have made to your life—once you understand that other people see the worth in you—you can transform the way you see yourself. 


Gratitude is one of the most effective strategies to increase one’s sense of well-being. Gratitude, according to some, is a fundamental virtue that affects all parts of one’s life. Gratitude’s many advantages should come as no surprise. Improves mental and physical wellness, as well as a better night’s sleep. Gratitude, on the other hand, promotes one’s self-esteem and improves interpersonal ties. As a result, practicing thankfulness in the above-mentioned methods may lead to a greater sense of well-being in an individual’s life.


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