Table of Contents
Introduction
It is worthwhile to dream wondrous dreams, set yourself magnificent goals, and strive hard to achieve them. However, it is all too easy, especially in modern society to confine yourself to a loop of entitlement and disappointment. Unfortunately, this can negatively impact your mental well-being. It can cause you to compare yourself to others' achievements. Â It can reduce your self-esteem. It can even lead to burnout. Although, you do have a choice.
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When you believe you are entitled to something, that something is owed to you, you will at best begrudge being unable to obtain it. This can lead to bitterness and resentment. At worst, you can make yourself ill by ruminating about why you cannot obtain it, what is wrong with you, or whether you are worth it. You are worthy. Everyone is. But, what is anyone really entitled to?
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Yet, when you approach situations from a place of gratitude for what you have, you will be approaching them with a more relaxed, more appreciative, and more positive mindset. This mindset is accessible to you. It is accessible to everyone. You need to decide to choose it. To act on it. To embrace it.
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The way to manifest this mindset is by expressing appreciation for what you already have. Throughout this article, I will explore what is gratitude, what is appreciation, and why these are important. I will also consider the differences between what is gratitude and what is appreciation. I will offer suggestions for how to practice gratitude, embrace the benefits it brings, and how you can harness your joy. The results of incorporating such simple yet effective practices into your daily routine will be remarkable.
What is Gratitude and What is Appreciation?
When you witness a glorious sunrise, how do you feel inside? Do you feel grateful for a new day of opportunities? Does it inspire you with awe and wonder? What effect does it have on your heart?
When you are grateful for what you have, you can appreciate it. If you express appreciation without gratitude, you will not be expressing authentic appreciation. To embrace genuine joy you will benefit from feeling overwhelming gratitude and expressing deep authentic appreciation.
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The definition of gratitude can be an emotion or even a trait when it becomes part of your personality. It references how you feel about what you have received. This is the warm attachment you feel. It is about your heartfelt experience.
Appreciation is an expression of thankfulness for this. You could appreciate someone or something that benefits you. It is appreciating these advantages in your life. No matter how small they seem. The more gratitude you feel and the deeper you express your appreciation, the more joy you can embrace.
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Try this. Make a mental or even physical note of how you think and feel now. What notions have dominated your mind today? How tense or relaxed are you? What does your heart rate feel like?
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Now, think about gratitude for sixty seconds, for one single minute. What or who in your life prompts that warm sensation of gratitude? What do you appreciate? It can help you to embrace your heart by placing a palm or both hands over your chest. Really immerse yourself in gratitude. Feel it.
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Are you grateful for nature? The wonders of which provide food, drink, and oxygen for the populous. Are you grateful for a new day of opportunities? What does a glorious sunrise signal to you? Are you grateful for the ability to breathe? Nature and new dawns have afforded this to you.
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After that sixty seconds have elapsed, make a note of how you feel and think afterward. How relaxed or tense are your shoulders, neck, and face? What does your heart rate feel like now? Does your heart feel warmer than before? Â Does it feel lighter? Does it feel elevated? What ideas do you have now?
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When you consider gratitude you will be inclined to think more positively and optimistically. Making a note of how gratitude impacts you is powerful. Imagine having that feeling daily. It is all at your disposal. You are entitled to feel grateful. You simply have to choose to take the time to do so.
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Gratitude does not necessarily require a religious belief. It does not exclude religion either. You can feel gratitude and express your appreciation for whatever it is that you do believe. You can thank the universe, you can thank your ancestors, or you can thank a deity for the blessings in your life. The voyage and advantages are the same.
Why is Gratitude Important?
Research has revealed numerous benefits to embracing gratitude. Thankfulness has been linked with reduced stress levels. It targets the chemical in the brain cortisol that regulates your stress response. It even releases endorphins associated with elevated mood such as dopamine and serotonin. Deploying dopamine can also elevate your energy levels and improve pain management. It has also been connected with norepinephrine which affects your awareness, mood, and memory. Gratitude has even been correlated with developing resilience. This suggests it relaxes you, makes you happier, and even makes you stronger. Why would you not want to embrace these effects? You can claim your power back today.
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Now imagine how this grateful mindset will impact your pursuit of the lofty goals you want to achieve. If you are advancing toward your goals in a tense, stressed, and defensive state feeling entitled to them, what will that do to your chances of achievement? Now imagine the reverse. Imagine you are advancing toward your objectives in a more relaxed, positive, and happy state. What do you think that will do to your chances of achieving them?
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Incorporating a grateful mindset into your daily routine will support you in all areas of your life. It will impact your work, relationships, and health. Expressing appreciation can elevate your life. It can also elevate the lives of those you surround yourself with. It can even elevate the lives of those you love and who love you. Why would you not want to embrace a more joyous mindset? It will make you more resilient. It will make you happier. It will improve your chances of success in so many areas.
Remembering Gratitude
One way to practice gratitude is what you just tried for sixty seconds. Simply think about it. Conjure to your consciousness what prompts that warm grateful sensation. Set aside some time in the morning, evening, or both to think about it. It doesn’t have to be too long. However, you will benefit from really taking that time to invest yourself in it. Immerse yourself in the grateful sensation. It is gratifying in itself. Think of the details. Be specific. Think of the effects that you are blessed with. How does it make you feel?
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Gratitude can be an awesome way to start your day. Set yourself up in a grateful mindset before you attempt anything else. This will support you to strive for your goals with a positive mindset. It will promote your joy. It will give you the greatest possible chance at the finest possible day.
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It can also be a wonderful way to unwind after a stressful day. Considering what and who you appreciate can promote relaxation. It can alleviate tensions, concerns, and conflicts. It can put things into perspective. Research has even indicated that it improves sleep as well. Thus setting you up with your greatest possible chance for the next day.
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You can also practice a guided gratitude meditation. Here a meditation guide will talk you through the process of embracing gratitude. This will both relax you and stimulate your appreciation. It simply involves taking some time out of your day to appreciate what you already have.
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What works for you will work for you. Try experimenting with different methods at different times to discover your preferences. Making it a daily practice will benefit you and those in your life.
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What you are grateful for will depend on you. It is personal. It is about embracing your joyous mindset.
Gratitude Journalling
Another way to embrace an attitude of gratitude is to make lists or keep a journal. These are my personal favourites. I make a list twice daily of what I am thankful for. First thing in the morning before I start work I will note down six things I am grateful for. Then, after lunch to start the afternoon, I will note down another six things. If you really think about it, there will always be something no matter how minor that you can be grateful for.
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It is recommended that you make these as detailed as possible. Again, invest yourself entirely in the process. Immerse yourself in gratitude. Noting how they make you feel physically and mentally can help. It is about deeply appreciating those supports that make you the best that you can be. Taking note of how you feel before and after can also be revealing.
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Alternatively, you can write an appreciation note. It could be a letter, text, or email of appreciation to someone for who you are grateful. The weight will be in the appreciation words you use. Emphasise your expressions deeply in your own language. It is cathartic. It is elevating. For all involved. Don’t expect a response, expectations can lead to disappointments. It is not the purpose of the practice. If you do receive a positive response, it will be a bonus.
Verbalising Gratitude
As I take to my daily gratitude journalling practice I find I can neglect this last one too often. Not intentionally, but nonetheless, I could practice it more. I try to practice it as much as I can. I will express my deep appreciation in appreciation words more often. I am in appreciation of your reading this article.
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Tell someone that you appreciate them. Tell them that you appreciate their efforts. Tell them exactly what it is you deeply appreciate. Be specific. This will elevate both your and their mood. How do you feel when someone expresses that they appreciate you or something that you have done?
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Another way is to assign some time specifically to visit someone who you appreciate. Spend half an hour with them, expressing your deep appreciation. This intentional act will speak volumes in itself before you have even spoken. It will demonstrate that you have taken the time, gone out of your way, and that you really do value them.
Manifesting a Joyous Mindset
Once you start incorporating such practices into your daily routine, it will affect your mood, mindset, and life. Coming from a grateful place will alter the way that you think. It will alter the way you think about people. It will alter the way you think about situations and challenges. It will even alter your ability to manage adverse circumstances. Unfortunately, the nature of life will always serve you some of those. Gratitude can build your resilience.
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Embracing a mindset with joy will improve your life in so many ways. Take a joy review as well. Document in writing, audio, or visual recording how it makes you feel. Whichever method works best for you. It will be a fantastic reminder for when times are tough. Life will still present stresses and struggles. However, approaching these from a different perspective will improve your ability to manage them.
I understand that everyone will be exposed to adversity throughout the course of their lives. You will. They will. I certainly have been.
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My posts are not intended to negate any emotion that anyone may be experiencing. Everyone is entitled to feel how they feel. It is important that you process how you feel. It is essential you feel able to express how you feel. This will build your resilience as you grow and evolve.
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I understand the concept of toxic positivity. It is not my intention to project positivity in a toxic manner. I intend to introduce positive concepts that can support you in your personal growth. I believe focusing on your strengths during adversity can support you.
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It is okay to feel how you feel. Whatever that feeling is. Feel it.
Conclusion
So to sum up, when you approach life from a place of entitlement you will be more prone to a negative mindset. This can include defensive behaviour and cause bitterness and resentment. However, when you approach life from a position of gratitude and appreciation, you will be making life easier for yourself and others.
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What are your thoughts on gratitude? Do you believe it is as powerful as I do? Do you believe it is as powerful as research suggests? Please share your thoughts below. Sharing is caring, it may support someone else reading this. They may well be grateful. I know I will be.
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While I still offer limited life coaching services, I am redirecting my focus to content creation. I am pursuing my own personal and professional development journey. For this I am grateful.
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Do you want support creating captivating content:
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Message me directly or visit my website chloemephambsc.com to request a free Mindset Meeting where our minds can meet and we can discuss your content requirements.
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I am in deep appreciation of your reading this article.
References
Cherry, K. MSEd (January 22, 2024) What is Gratitude and How Can You Practice It? VeryWellMind.com What Is Gratitude and How Can You Practice It? (verywellmind.com)
Chowdhury, M. R. BA (April 9, 2019) The Neuroscience of Gratitude and Effects of the Brain PositivePsychology.com The Neuroscience of Gratitude and Effects on the Brain (positivepsychology.com)
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