Did you know that gratitude is a similar emotion to appreciation?
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Have you ever wondered why it feels so good to show people your appreciation? According to research done in the field of Positive Psychology, gratitude is a similar emotion to appreciation. Experts have found numerous reasons one may benefit from the general practice of giving and showing thanks. The act may even offer us a silver lining in some of our most challenging times.
Read more to find out how you can express your gratitude in different ways to others and don't forget to give gratitude to yourself and your accomplishments.
The many definitions of gratitude
While the general idea of gratitude is understood by most of us, the concept itself offers a vague description of the various emotions felt by individuals. Most of us know the term "thank you", but gratitude is not always just an action or a phrase. It serves a more profound meaning as a positive emotion with a biological purpose.
Those who practice positive psychology define gratitude in a way that encompasses its measurable effects on the human psyche. It may even be a deep appreciation for someone that positively impacts your life. To define gratitude, one must also consider the cultural context of the phrase and how it has changed over time.
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The dictionary definition
The Merriam-Webster dictionary defines gratitude as the state of being grateful or - "a thankful appreciation for what an individual receives, whether tangible or intangible." A universal understanding of the phrase.
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Psychiatry Definition
On a deeper level, psychiatrists Sansone and Sansone add more context to the definition. They define gratitude as an appreciation of what is valuable and meaningful to oneself and exhibit a general state of appreciation. Loosely defined, people may show varying levels of gratitude based on how an action relates to them personally.
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The social definition
Gratitude may be a response we feel when receiving something good that is also unearned. The feeling of receiving good from an exchange or effort done on one's behalf is less associated with gratitude. In essence, we tend to appreciate unwarranted acts of kindness over what we believe we deserve.
The two stages of gratitude
Clinical psychologist Dr Robert Emmons (2003) outlines the feeling of gratitude within two stages.
The first comes with acknowledging all the good things in one's life. In this state of appreciation, we tend to have a more positive outlook on the various challenges life may offer us. Acknowledging that something good has come our way provides a positive feeling both in the presence and by the effort the giver has put into choosing it for us.
The second and more important part of gratitude is understanding that the giver made a consideration outside themselves. Gratitude can only be extended to 2nd party and not to oneself. At this stage, we look outwardly and recognise the goodness in our lives and to who we should be thankful. Essentially, who was it that made a sacrifice so we could be happy?
The benefits of gratitude
Remember, gratitude is an emotion felt through a selfless act. A gift that is freely given. We may not always expect to see gratitude shown in reciprocity. Still, one thing to keep in mind is gratitude is contagious and may also encourage the gift's recipient to add a little bit of goodness into the world of their own volition.
We experience the benefit of gratitude in two fundamental ways. The first is catharsis, which can be defined as a process of experiencing strong emotions. An example of this could be feeling the relief of crying after traumatic or stressful events. Gratitude works similarly. Consider a situation where you feel guilt for not meeting your obligations. You may express gratitude for the person you let down to relieve that guilt and convey a sense of appreciation for that person despite the disappointment.
Reciprocity is a secondary trait of gratitude, whereby we exchange one good action for another. In many cases, reciprocity reinforces positive emotions. An example of this could be when one performs a generous act for another; they are, in turn, motivated to continue that good towards someone else.
Something to take home
Spend at least 15 minutes a day creating a Gratitude Journal. There's never a wrong or right way to create one. But here are some general tips to help get you started.
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Create a list of all the good things in one's. Be as specific as possible.
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Jot down the people who add value and that make you feel energised.
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Get personal and focus on the people who have the most impact on your life
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Consider the inverse of what life would be like without that person and jot down a few pointers.
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Spend a few moments relishing the good things in your life as gifts.
There are many ways for us to show and practice gratitude. It can be expressed through a gratitude journal or the simple desire to act kindly towards one another.
So think about this next time you have a moment on your own. Practice gratitude and tell us about your experiences by commenting on this post.
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Author: Bryce Anderson