Baranyai: Seek peace through gratitude

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A few days into the new year, it feels like the world is bracing for impact. A notable strategy for building resilience, ironically, is gratitude.

Adopting an “attitude of gratitude” is catchy but imprecise. Optimism and pessimism are attitudes. Gratitude, on the other hand, is a practice, like yoga, or kindness. Try it once in a while, and it may feel forced or unnatural. Work at it a little every day, and it can be transformational.

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Gratitude reminds us of blessings we might forget to appreciate, like a sunny day, or access to clean water; however, it’s not only about noticing the good. Approaching difficulties mindfully also can help us find the upside in adversity. Getting lost can be a frustration, or an adventure. A setback can be an opportunity for growth; repression, the catalyst for organizing.

Practising gratitude is associated with myriad health benefits, including better sleep, improved mood and a stronger immune system. The American Heart Association promotes practising gratitude to reduce depression, anxiety, chronic pain and disease. Big impacts.

These days it seems like everyone is peddling a “life hack,” but in this case, the advantages – a happier and longer life – are compelling, and the downsides are nonexistent. Nobody’s situation worsens with appreciation. It’s not quite as easy, though, as setting a reminder to drink water. Shifting a mindset is a lifelong practice.

For some people, meditation increases mindfulness and gratitude. Others achieve this through faith or service. An avid food bank volunteer told me he ends each day with two questions: Whom did I help today? And, What am I thankful for? The reflection gives him a deepened sense of purpose.

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For the Pinterest generation, there’s an entire cottage industry dedicated to cultivating gratitude in craft form. A popular project idea involves decorating an empty jar or memory box and filling it with good experiences. You can revisit the highlights at the end of the year, or anytime you need a pick-me-up. This craft  also can take the form of a “gratitude tree,” adding a leaf for each observation.

Many people swear by a gratitude journal. Some like to collect their thoughts at the end of each week so the writing doesn’t feel forced. On the other hand, a daily writing practice can challenge the writer to push past the obvious and reflect more deeply.

A pseudo-crafty technique (without the discipline of writing) is to build a word cloud, and add to it each day. The initial entries may be fairly generic, such as loved ones, good health and shelter. After a few days of noticing and appreciating the things I take for granted, the list grows to include less obvious sources of joy, such as clean sheets or a stack of novels I’m excited to read. Relentless bad news can breed cynicism; approaching the everyday with gratitude is a balm.

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Some people carry a “gratitude rock” or talisman as a physical prompt to appreciate the moment by connecting to the five senses: the sound of birds chirping, or slowing down to savour a cup of good coffee.

In my opinion, nothing beats a walking meditation, paying keen attention to the sounds, sights and smells of nature. Walking lowers cortisol and stress, releases endorphins and improves cardiovascular health. It differs from a fitness-focused workout, with earbuds in, keeping the world out. Instead, try listening for the silences.

Other gently meditative practises include tending a garden, doing a puzzle or making art, even bad art. In fact, bad art is better, liberating creativity from technique.

Wherever you find gratitude this year, I hope it brings peace.

write.robin@baranyai.ca

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