Gratitude can be much more than simply expressing thanks—it involves cultivating an appreciative attitude toward life and the ability to notice, enjoy, and savor positive moments. At the heart of gratitude is the awareness that the objects of appreciation often have many contributing causes and far-reaching ripple effects. Recognizing the interconnectedness between your experiences and those of others can help deepen the practice of gratitude.
Engaging in gratitude is a worthwhile endeavor. Research shows that a regular gratitude practice is associated with a range of well-being benefits, including increased positive emotions, better relationships, and improved mental and physical health.
Noticing and Appreciating
One simple yet meaningful way to practice gratitude is through daily journaling.
-
Try taking time each day to write about three good things that happened. In doing so, you practice bringing present-focused attention to positive experiences, whether large or small. This habit encourages you to view each good thing as a “gift,” thereby serving as a reminder of the causes of goodness in life and not taking them for granted.
-
Then, reflect on the origins of these gifts: ask “How did this come about?” or “Who helped make it possible?” These questions can further deepen gratitude as you acknowledge all the individuals and actions that impacted this positive experience.
For instance, at work you might appreciate a successful meeting or event by recognizing the contributions of the facilitator, the team who prepared the event, the technology support and innovation that assisted, and the participation of the attendees. This practice can shift your mindset from “I’m grateful for this specific event” to “I’m grateful to all who made this happen.”
Reflecting on Connectedness
Gratitude also grows when you understand connections between yourself and the wider world. Our lives are woven into a vast, complex web of relationships, systems, and natural processes. Consider, for example, the act of enjoying a cup of tea. Reflecting on its journey—from being nourished by sunlight, soil, and water, to being harvested, processed, packaged, transported, stocked on a store shelf, and finally arriving in your hands—can be a powerful reminder of the many ways in which your life is connected with so many others. The creation of the teacup itself, the tea kettle, or the journey of water are other links in this expansive chain. Pausing to be present with these connections allows you to begin appreciating not only individual moments, but also the broader network of support that shapes your life. This perspective can result in a sense of awe and wonder for the many forces and individuals, known and unknown, who contribute to your daily experiences.
Finally, deepening your gratitude may quite naturally lead to the desire to “pay it forward.” Recognizing the ripple effects of gratitude and connection in your own life may empower you to actively extend positive experiences to others. Acts of kindness and care reinforce social connections and inspire others to reflect on their own sources of goodness. Gratitude can create a cycle that strengthens belonging, community, and compassion.
Ways You Can Deepen Gratitude
-
Learn about more gratitude practice–including the “Three Good Things” journaling practice–with the Be Kind Be Well resources.
-
Use the Gratitude Email Generator to send an appreciative note to a colleague.
-
Start a conversation with colleagues using the Brief Guide for a Well-Being Check-In for Faculty and Staff
-
Learn about a variety of Stress Management Tools and Resources
Need More Support? We’re Here for You
If you’d like to learn more about mental health services or are interested in support, counselors are available at no charge to you for confidential services. If you work on an academic campus, reach out to the Faculty and Staff Counseling and Consultation Office (FASCCO) at 734-936-8660 or via email at [email protected]. If you work at Michigan Medicine, reach out to the Office of Counseling and Workplace Resilience (OCWR) by calling 734-763-5409 or sending an email to [email protected].
