The Little Book of Gratitude: Create a Life of Happiness and Wellbeing by Giving Thanks (The Gaia Little Books)

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The Little Book of Gratitude: Create a Life of Happiness and Wellbeing by Giving Thanks (The Gaia Little Books)

The Little Book of Gratitude: Create a Life of Happiness and Wellbeing by Giving Thanks (The Gaia Little Books)

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Often when we consider what we are grateful for, overt and profound life experiences, circumstances, and events come to mind. We may feel grateful for our upbringing, family, job, good health, and the opportunity to gain an education. While recognizing and being grateful for these experiences is important, our gratitude practice must also venture below the surface.

It can help relieve stress and pain. The regions associated with gratitude are part of the neural networks that light up when we socialize and experience pleasure. These regions are also heavily connected to the parts of the brain that control basic emotion regulation, such as heart rate and arousal levels, and are associated with stress relief and thus pain reduction. Feeling grateful and recognizing help from others creates a more relaxed body state and allows the subsequent benefits of lowered stress to wash over us. (We recently published a scientific paper elaborating on these ideas.) Cregg, D. R., & Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies, 22(1), 413-445. In our fast-paced lives, it’s easy to lose ourselves or forget about feeling grateful in our lives. These books teach us and remind us to slow down and take notice of the small things in life.

Practicing gratitude can be a game-changer: it has far reaching effects, from improving our mental health to boosting our relationships with others. Living your life with gratitude helps you notice the little wins—like the bus showing up right on time, a stranger holding the door for you, or the sun shining through your window when you wake up in the morning. Each of these small moments strings together to create a web of well-being that, over time, strengthens your ability to notice the good. This soothing of the nervous system may be one mechanism by which gratitude works to calm the body. A study of heart-failure patients who were randomly assigned to either an eight-week gratitude-journaling group or a treatment-as-usual group found that patients in the gratitude group showed more parasympathetic heart-rate variability, which is a sign of better heart health. Why Practice: Make Healthier Choices Perhaps you’re grateful for reading a specific book, listening to a song or your favorite band, legs that can carry you, or even something abstract like your faith or learning to practice patience. Use the breath to anchor yourself in the present moment. Our minds are always so easily pulled to busyness. Bring particular attention to feeling the breath, or something in the body, as you bring your shoulders down and orient your attention toward gratitude. Gratitude offers us a way of embracing all that makes our lives what they are. More than just a happy feeling for the parts of our lives currently going our way, gratitude encompasses the willingness to expand our attention so that we perceive more of the goodness we are always receiving.

Write regularly. Whether you write every other day or once a week, commit to a regular time to journal, then honor that commitment. But… Mom, I am grateful for the life you have given me. Even though it took 15 hours to deliver me and raising me was full of challenges, you have done the best you could and I appreciate that.’ Lianov, L. (2021). A powerful antidote to physician burnout: intensive healthy lifestyle and positive psychology approaches. American Journal of Lifestyle Medicine, 15(5), 563-566. Remember the Bad. To be grateful in your current state, it is helpful to remember the hard times that you once experienced. When you remember how difficult life used to be and how far you have come, you set up an explicit contrast in your mind, and this contrast is fertile ground for gratefulness.Janice Kaplan, a journalist and the former Editor-in-Chief of Parade magazine, weaves academic research and evidence-based findings in with her own personal journey to present readers with an excellent reason to give gratitude a shot.

Passmore and Oades (2016) assert that as expectations have changed, gratitude has diminished in western society. Possessions and health are expectations for many individuals rather than considered personal ‘blessings’ that are appreciated. “Gratitude has, for many, been replaced by disappointment, anger, and resentment when these expected ‘blessings’ either do not appear or they disappear” (Passmore & Oades, 2016, p. 43). Sometimes it’s easier to express your thoughts and feelings in a letter rather than saying it in-person. The Gratitude Letter worksheet provides useful prompts to help children express their gratitude and thanks to someone special. Similar positive effects were found by Lambert, Clark, Durtschi, Fincham, and Graham (2010). Participants were randomly assigned to one of four groups:

Gratitude also plays an important role in maintaining romantic relationships, acting as a “booster shot” to remind us why our partners are valuable and worth holding onto. By practicing gratitude, couples can initiate a cycle of generosity—one partner’s gratitude inspires the other to act in a way that reaffirms their commitment. One study found that receiving a thoughtful gesture from a partner was followed by increased feelings of gratitude and indebtedness. Experiencing gratitude from these acts of kindness led both partners to feel more connected and satisfied with their relationship the next day. You can make use of our gratitude journal article, which includes journal worksheets with prompts to guide you into the good habit of daily gratitude journaling. Gratitude letter To help children express gratitude and sensitivity toward other people’s differences, teachers and clinicians can use the Gratitude for Differences worksheet. The aim of this worksheet is to draw attention to the following:



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