Even when life becomes challenging, as it is did for many as of late, or perhaps more so when it does, we need to focus on the good in our lives which for most of us, still outweighs the bad. There is so much beauty around us and so much to be grateful for. 

It is human nature to get caught up in focusing on problems; it gives us a sense of control and ‘doing something about it', but dwelling on life’s challenges can make us anxious and depressed. Our brains are amazing, but they are also creatures of habit. If we feed them daily information and images of a scary world out there, they will begin to see the world as a dangerous place, always be on stand-by, dwelling in the fight or flight mode. Our brain’s main job is to keep us safe, after all. 

On the other hand, if we spend more time focusing on all the good, positive and safe things in our lives, we will start to see the world with softer and more loving eyes, feeling safer and more connected. Many studies have shown that practising gratitude daily can rewire your brain; decreasing anxiety and depression and increasing the feeling of wellbeing.

One such study followed almost 300 college students who were seeking mental health support primarily due to anxiety and depression. The researchers divided them into three groups; one was instructed to write a letter of gratitude once a week to another person, the second was asked to write a letter focusing on their thoughts and feelings connected to negative experiences, and the third didn’t have an assignment. Not surprisingly, the gratitude group reported feeling significantly better both four and twelve weeks after the study, a feeling which lingered on for months. 

There are many more similar studies out there, but I am sure you have already felt the benefits of looking at the bright side of life. Science is just here to bring in some evidence on the table and make us see that sometimes we need so little to change so much. 

Cultivating an attitude of gratitude starts with self-observation and clearing space. Notice what actions create worry and a negative outlook for you personally. We are all different, and while for some reading the news is triggering (which is, let’s face it, full of negativity), for others it might be that scrolling the social media, watching the perfect lives of others, can making them feel bad and inadequate.

If we engage less or non at all in triggering activities, and fill up our time with doing things that make us feel good about ourselves and the world around you, the world will start to change.

Gratitude practice is simple. Take a moment every day; it can be as you wake up, before you fall asleep, or anytime during the day, to give thanks for all the blessings in your life; your people, pets, home, body, health etc. Write a letter of gratitude to someone you love, do gratitude meditation, or keep a journal and note one or two things you are grateful for every day.

Whatever you do, do it daily for 21 days and watch the magic happen :)

I have recorded a 10 minute gratitude meditation which I hope will help you start your 21 day gratitude challenge.

Nina Vukas

Nina is the founder of Spanda Institute, Program Director and a Lead Teacher for Advanced Study Programs. She has been a Yoga practitioner since 1998, started teaching full time in 2005, and has been educating yogis on their journey towards becoming Yoga Teachers, as well as educating Yoga Teachers to advance their knowledge and teaching skills since 2009 Nina is also a Somatic Psychotherapist, Mindfulness and Meditation teacher, and forever a student. Currently, she is studying Psychology as well as Yoga Therapy.