Cultivating an Attitude of Gratitude

“It is only with gratitude that life becomes rich.” ~ Dietrich Bonhoeffer

Healthy Soil

Imagine with me for a second that your heart is like a seedbed. What is that? Well, it is basically an environment for controlled growth of seeds into stronger plants before transporting them to a garden (“Seedbed,” 2021). You have to make sure the bed has good soil, is watered well, maybe is kept at a certain temperature, gets enough sunlight, etc., to get these seeds to grow into plants of decent size before they are stable enough to be out on their own one day.

So again, imagine your heart is a seedbed that you cultivate by ensuring proper nutrients are in it for the growth of a healthy heart. While there are many things that can go into that, research, personal experience and, most importantly, the Bible show that one of these is gratitude. Gratitude is one nutrient needed in the soil of your heart in order to cultivate the seeds of faith, joy, peace, hope, positivity and health.

Easy Ways to Practice Gratitude

One example where I have seen the benefits of gratitude is when I am praying or sharing with God whatever woes I am struggling through. This is because as I am pouring out my life’s issues to Him, I try to end it in practicing gratitude. Suddenly, I remember the times where He has shown Himself strong in my life already. This helps me not forget all the things he HAS done.  It helps me feel like He is working even if I don’t see the full manifestation in my current situation yet. It helps me stay positive even in the hard moments.

“Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you” (English Standard Version Bible, 2016,1 Thess. 5:16-18).¹

What are some ways to practice gratitude? Here are a few effective ways I have found:

1. Keep a journal. Write down three to five things you are grateful for each day; simple, quick and effective. This practice was recommended to me by my doctor.
2. When something happens that you truly enjoy, take a second to express your heartfelt gratitude to God. Often the prayers you faithfully prayed in the past have produced the crop of answers that you now get to enjoy. I have observed that it can be easy to forget these blessings and instead focus on the next problem or thing needing addressed.
3. Spend 5 minutes a day to say what you are grateful for out loud or to someone you appreciate. I have found when I say things out loud it is like my heart begins to recognize or believe it more; it can even set things into motion. That’s why the Bible talks about life and death being in the power of the tongue, or faith coming by hearing; so too it is with gratitude. Saying out loud what you are grateful for solidifies the reality of what God is doing more when it’s no longer just a thought or even a written item. I have found you can talk yourself into faith and one way is simply acknowledging with gratitude, out loud, how much God has done in your life.

“Your testimonies are my delight; they are my counselors” (English Standard Bible, 2016, Ps. 119:24).¹

On the other hand, when practicing with a person, I have found telling them something that they did/do which you are grateful for, goes a long way to make both of your days better and can even strengthen the relationship. It can be a bit uncomfortable, but worth it. Why does criticism of ourselves, others, and even God seem to come more easily? Let’s change that!

A Few Scientific Facts About Gratitude

It might seem like this little habit is too tedious with the busy schedules we often find ourselves juggling. I get that. But there is something about intentionality, even for a few minutes a day, that can snowball into bigger effects. For example, I have noticed that it can affect my attitude, retrain my brain to notice the good going on, and calm any anxiety I may feel. I have even felt God’s presence in those moments because it’s like I am acknowledging Him, and He is doing so right back, letting me know He hears, and it brings Him joy that I noticed what He’s been doing. In other words, it also grows our relationship.

Furthermore, I have seen that even the smallest change I make in a positive direction, such as practicing gratitude, can have a lasting impact on my overall well-being, and it can for yours too. If you still aren’t convinced, do a simple Google search and you will see that the list of studied benefits are nearly endless. I compiled just a few to give you an idea.

1. It helps with mental health, reducing depression and boosting self-esteem along with relationships. According to University of California Health also known as UCLA Health (2023), “ A review of 70 studies that include responses from more than 26,000 people found an association between higher levels of gratitude and lower levels of depression” (para. 4). This article goes on to say these people also report, “higher satisfaction with life, strong social relationships and more self-esteem than those who don’t practice gratitude” (UCLA Health, 2023, para. 5).

This same source along with nearly every other that I found on the topic discovered that gratitude can help lessen anxiety. I myself have found that to be especially true given my own struggles. Gratitude helps me refocus on what I have and helps me see that God is working and that He’s always been faithful. This helps me not feel depressed about the past or worry so much about the future. These studies also support the validity of the Bible regarding gratitude and its effects on anxiety.

“…do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus” (English Standard Bible, 2016, Phil. 4:6-7).¹

• It benefits overall physical health. Another interesting article published by Mayo Clinic Health System, states that expressing gratitude is connected to many physical benefits as well. In fact, studies have proven that feeling grateful can improve sleep, immunity, and mood along with decreasing difficulties associated with chronic pain while also lowering risk of disease (Logan, 2022). There are many other sources out there that back this up. It’s pretty amazing how a seemingly simple thing can have such a dramatic snowball effect on every area of our lives.
• It can aid in resilience to trauma. Lastly, one study found that gratitude helped bring about positive results after a traumatic experience. This then helped establish resilience toward adverse effects left by these negative experiences (Vieselmeyer et al., 2017, as cited in Bouchrika, 2023). I actually found this article to be one of the best on the benefits of gratitude because it discussed various areas that studies have been conducted on. Some of them I never even considered, such as how gratitude can impact one’s professional life. There are too many to list, but if you’re like me and are curious about some of those other stats, you can see the full article here.  

Closing Thoughts

All of this to say, practicing gratitude is imperative to staying healthy, not just physically but also relationally, emotionally, mentally, and spiritually. It cultivates healthy soil for the seedbed of your heart and from there good things can grow, such as faith, mental wellbeing, healthy relationships, etc. Take time to really marinate in it, even if for just five minutes a day, and watch as it subtly begins to transform your life. I hope this dive into gratitude spoke to you like it spoke to me.

Blessings!

~Ariana 😊

References:

Bouchrika, I. (2023, October 31). 35 scientific benefits of gratitude: Mental Health Research Findings. Research.com. https://research.com/education/scientific-benefits-of-gratitude  

English Standard Version Bible. (2016). ESV Online. https://www.blueletterbible.org/esv/1th/5/16-18/s_1116016

English Standard Version Bible. (2016). ESV Online. https://www.blueletterbible.org/esv/phl/4/6-7/s_1107006

English Standard Version Bible. (2016). ESV Online. https://www.blueletterbible.org/esv/psa/119/24/s_59702424

Health benefits of Gratitude. UCLA Health. (2023, March 22). https://www.uclahealth.org/news/health-benefits-gratitude

Logan, A. (2022, December 6). Expressing gratitude to improve health. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/can-expressing-gratitude-improve-health

Seedbed. (2021, December 28). In Wikipedia. https://en.wikipedia.org/wiki/Seedbed#:~:text= A%20seedbed%20or%20seedling%20bed,into%20a%20garden%20or%20field. 

Footnotes:

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¹ “Scripture quotations are from the Holy Bible, English Standard Version, copyright © 2001, 2007, 2011, 2016 by Crossway Bibles, a division of Good News Publishers. Used by permission. All rights reserved.”