Gratitude has also been found to be a powerful antidote to depression. Martin Seligman, PhD, a pioneer in the positive psychology movement delivered gratitude instructions to 50 severely depressed visitors to a self-help website. They recommended that individuals take time each day to write down three things that went well that day, and why they thought so. Fifteen days later, 94 percent of the 50 individuals reported feeling significantly less depressed. Their scores on a widely used depression inventory dropped by 50 percent -- equivalent to improvement seen with medication treatment or psychotherapy, although the latter interventions generally take longer to work. Individuals in a placebo-controlled group who wrote down three childhood memories each day did not experience an improvement in their depressive symptoms. More important, the effects for the group practicing gratitude lasted for a full 6 months. The researchers repeated the same study several months later with a different group of depressed Web users and obtained substantially the same results. Seligman's group also found that writing in a gratitude journal had a mood-boosting effect for depressed patients in a 12-week therapy group, as well as for patients in individual therapy.
Cultivating gratitude is a powerful
way to overcome adversity and depression. By choosing to focus on your
blessings, rather than ruminating on your disappointments and deficits, you
nourish positive feelings about yourself, your life, and others. As an ongoing
attitude, gratitude will help you cultivate happiness throughout your life. It
is no accident that the individuals in Seligman's study maintained their gains
long after they completed the online intervention. Gratitude is habit-forming.
The number of things you can be grateful for is infinite. As a happiness
resource, gratitude is free and inexhaustible.
There are many ways you can weave
gratitude into the fabric of your life:
- Keep a gratitude journal. At the end of each
day, write down three things you experienced that you feel grateful for.
They could be as varied as the buds appearing on the trees in your yard
and appreciation for the kindness extended to you by a stranger. As you
chronicle the things you feel grateful for, make a point of not repeating
any of the prior entries in your journal.
- Write and deliver a gratitude letter to
someone in your life whom you have not properly thanked for what they have
given to you. You can deliver the letter in person or read it over the
telephone. It's a powerful experience, for you as well as for the person
you're thanking.
- Say grace before each meal to express your thanks
for the food you are about to eat.
Use whatever language you're comfortable with, whether religious, spiritual, or just an informal expression of gratitude for the meal. - Make a point of thanking anyone who serves you
in any way -- the cashier at the checkout counter, your child for clearing
the dinner table, the tech-support person who helped you fix your
computer.
- Take gratitude breaks during the course of each day to simply appreciate the myriad blessings, large and small, that are present in your life.