By Deborah Stallings, MA, SHRM-SCP
Did You Know The Power of Gratitude?
Did you know that practicing gratitude can increase happiness levels by up to 25% and improve physical health? Research from the Greater Good Science Center and Harvard Medical School suggests that people who regularly express gratitude are more likely to experience lower stress levels, stronger relationships, and greater emotional well-being. Imagine starting each day with a moment of gratitude—how might that change your mood, relationships, and work performance? Studies suggest it can. This makes Thanksgiving an ideal time to pause and reflect on the impact of gratitude—not just as a seasonal gesture, but as a year-round practice for finding harmony in life.
What is Gratitude?
At its core, gratitude is more than just saying “thank you.” It is a deeply felt sense of appreciation for both the tangible and intangible things in life. It is about acknowledging the value of the people, experiences, and good fortune around us—whether it is a beautiful sunrise, a supportive colleague, or a warm cup of coffee or tea on a chilly morning. It encourages us to focus on what we have rather than what we lack, shifting our perspective from scarcity to abundance.
Research-Backed Benefits of Gratitude
Scientific studies show that practicing gratitude can lead to a range of physical, mental, and emotional benefits, including:
- Reduced stress and anxiety: When we focus on what we are grateful for, it can diminish the power of negative emotions and reduce cortisol levels, the hormone linked to stress.
- Improved relationships: Expressing appreciation strengthens personal and professional relationships by fostering a positive and cooperative atmosphere.
- Better physical health: People who practice gratitude often report fewer aches and pains, lower blood pressure, and improved sleep.
- Greater resilience: Gratitude helps people manage adversity and bounce back more quickly from challenges, which is especially important in work and life harmony.
Simple Ways to Cultivate Gratitude
Practicing gratitude is simple and can be incorporated into daily routines in several meaningful ways:
- Gratitude Journaling: Keep a daily journal where you write down three things you are grateful for each day. This exercise trains the mind to look for the positives and promotes a sense of abundance.
- Express Thanks to Others: Take a moment each day to say “thank you” to someone—a colleague, family member, friend, or even a stranger. Acknowledging others’ efforts not only lifts their spirits but strengthens your relationships.
- Mindful Reflection: Set aside a few minutes each morning or evening to reflect on your good fortune. This can be done during meditation or as part of a quiet moment before bedtime.
- Random Acts of Kindness: Show your gratitude by giving back to others, whether through volunteering, supporting a colleague, or simply offering a kind word.
- Gratitude Letters: Write a letter to someone who has positively impacted your life. Even if you don’t send it, the act of writing can enhance your feelings of appreciation.
Gratitude in the Workplace
In the workplace, gratitude is vital in building a positive and inclusive culture. Managers and employees who regularly express gratitude create a more engaged and motivated workforce. Acknowledging hard work, offering praise, and showing appreciation for diverse perspectives and contributions can transform a company’s culture. Here are a few strategies to cultivate gratitude at work:
- Start meetings with a round of gratitude: Before diving into the agenda, ask team members to share something for which they are grateful.
- Celebrate milestones: Recognize both personal and professional achievements, from anniversaries and promotions to project completions and birthdays.
- Create a gratitude wall: Designate a space in the office (or a virtual space) where employees can write notes of appreciation for their colleagues.
A Diversity and Inclusion Perspective on Gratitude
Gratitude transcends cultures and languages, and it is expressed in unique ways across the globe. Here are translations of the word “grateful” in different languages, underscoring its universal relevance:
- American: Grateful
- Spanish: Agradecido/a
- French: Reconnaissant(e)
- German: Dankbar
- Mandarin Chinese: 感激 (Gǎnjī)
- Japanese: 感謝 (Kansha)
- Korean: 감사한 (Gamsahan)
- Italian: Grato/a
- Portuguese: Grato/a
- Russian: Благодарный (Blagodarnyy)
- Arabic: ممتن (Mumtan)
- Hindi: आभारी (Aabhari)
- Swahili: Shukrani
- Dutch: Dankbaar
- Turkish: Minnettar
- Greek: Ευγνώμων (Evgnómon)
- Hebrew: אסיר תודה (Asir Todah)
- Polish: Wdzięczny/a
- Tagalog: Pasasalamat
- Vietnamese: Biết ơn
- Thai: ขอบคุณ (K̄hxbkhuṇ)
What Are You Grateful For?
Gratitude is most powerful when personalized. Here is an exercise you can try. Write down the top 20 things for which you are grateful. Reflect on each one and consider how you can show appreciation for them in your daily life. Here’s my list:
- Faith and spiritual growth
- Health
- Family
- Friends
- Supportive colleagues
- A successful business
- A fulfilling career
- Mentors who guide me
- Good food and nourishment
- A warm home
- Nature’s beauty
- Opportunities to grow
- Music that uplifts me
- The ability to learn new things
- Kindness from strangers
- Books that inspire me
- Peaceful moments of reflection
- The freedom to pursue my purpose
- The gift of laughter
- The opportunity to be helpful to others
Write down yours and consider engaging your family, friends, or colleagues to do the same.
Commit to Living with Gratitude
Gratitude is not just a feeling; it is a commitment. Here are ways to ensure you live in constant appreciation:
- Turn gratitude into a habit: Set a daily reminder to express thanks, whether through a journal entry, a phone call, or a personal note.
- Be present: Take time to appreciate the moment, recognizing that each experience—good or bad—offers a lesson.
- Practice mindfulness: Mindfulness and gratitude go hand in hand. When you are fully present, it is easier to notice the positives around you.
- Make it contagious: Gratitude is infectious. The more you express it, the more others will be inspired to do the same.
- Celebrate diversity: Show appreciation for the unique qualities that different people bring to your life and work. Embrace the beauty of diverse perspectives and experiences.
Gratitude: The Key to Thriving
Gratitude has the power to transform lives, workplaces, and communities. When people focus on the good in their lives, they thrive in every aspect, from personal relationships to professional success. As Thanksgiving approaches, let us not only celebrate with turkey and stuffing but also with a genuine sense of gratitude that extends beyond the holiday season.
Embrace gratitude, commit to appreciation, and watch your well-being, relationships, and success flourish. Start today—write down three things you are grateful for, share them with someone, and see how they transform your day. Happy Thanksgiving.
About Deborah Stallings, MA, SHRM-SCP; HR, DEI, and Workplace Expert
Deborah Stallings is the visionary founder of HR Anew, a WBENC nationally certified minority woman-owned small business (WOSB) committed to transforming workplaces into inclusive environments where businesses succeed and team members thrive. With over thirty years of experience, her expertise spans strategic HR management, recruitment and hiring, DEIBJ, and workplace education and training. If you are ready to transform your workplace culture, contact Deborah at CEO@hranew.com to schedule an exploration discussion and begin your journey toward a more joyful, harmonious, accountable, productive, and inclusive workplace.
About HR Anew
At HR Anew, we collaborate with organizations to optimize their HR operations and tackle complex challenges through strategic advice and practical solutions. Our commitment extends beyond compliance to cultivating workplaces where diversity and inclusion are not just goals but realities. To learn more about how HR Anew can assist your organization, visit our website or contact us directly at CEO@hranew.com for personalized strategic guidance and support.