Finding Joy Through Gratitude

What are you grateful for?

Thinking about that question on a regular basis—and bringing that grateful attitude to work with you—can create more joy in you and in those around you. It may not always be as easy as it sounds, but it’s worth it.

Gratitude Is Good for You

Studies have identified a wide variety of benefits gratitude has on both your mental and physical health. People with higher levels of gratitude tend to have lower levels of depression and anxiety. Cultivating a grateful mindset activates your parasympathetic nervous system, which helps you rest, relax, and digest. Gratitude also has links to lowered risk of heart disease (UCLA Health). When you practice gratitude, you may experience an improved mood, stronger social bonds, and decreased urge to compare yourself with others (Calm). All those benefits add up to a more joyful you!

Ideas for Practicing Gratitude

Now that you know the benefits of gratitude, how do you put it into practice? One of the most common strategies is to start a gratitude journal. At the beginning or end of the day, take a moment to write down and reflect on what you’re grateful for. It doesn’t need to be something big; it can be as simple as the delicious food you ate or beautiful weather outside.

Be sure to express your gratitude to others, too. Say “thank you” out loud when you’re feeling appreciative of someone. You can even send a handwritten thank you note!

A few more ideas we’ve seen:

• Ask yourself questions like “What is the kindest thing someone has said or done lately?” to help you identify what you’re grateful for
• Each day, write something you’re grateful for on a slip of paper and put it in a jar; then, at the end of the week or month, read through them
• Take a pause to identify and enjoy what’s good about your current situation (even—or maybe especially—when you’re feeling negative about it)

The Benefits of Gratitude in the Workplace

Not only is gratitude good for you as an individual, but it also has a positive effect in the workplace. A workplace culture of gratitude fosters a sense of connection and mutual respect; improves team members’ empathy, well-being, and self-confidence; and increases trust, engagement, motivation, and retention (Indeed). What’s not to love?

How to Foster a Culture of Gratitude

So how do you reap the rewards of gratitude in your workplace?

Start by modeling gratitude for your team. Express your gratitude, and do it in the optimal way! Tell your teammates you’re grateful right away; don’t save it for their next annual review. Be specific about what you’re grateful for and why, including the individual’s characteristics (like enthusiasm or persistence), not just the task (for example, their sales numbers). Don’t forget to tailor it to the individual. Some people appreciate a public expression of gratitude, while others would prefer a quieter, one-on-one approach.

Don’t force your team to show gratitude—it only works when it’s authentic. Just offer them opportunities, tools, and recognition programs that they can use when they’re ready. And make sure every member of your team receives gratitude and recognition; we don’t want anyone feeling left out!

Overwhelmed by all these statistics and action items? Don’t be! Start small and grow from there. What’s one thing you can do to practice gratitude today?