Schedule a Consult →

Skokie Location

Phone: 312-620-1420 

4905 Old Orchard Shopping Ctr, Ste 426
Skokie, IL 60077

Fax: 312-345-8444

Chicago Location

Phone: 312-620-1420 

180 N Michigan Ave #531, Chicago, IL 60601

Fax: 312-345-8444

Navigate

Company

Services

Sign Up for Our Mailing List 

We send out monthly updates about the practice, mental health & wellness info, who is accepting new patients, pandemic info, and more.

Sign me up →

Chicago Location

Skokie Location

Harnessing Gratefulness for Improved Mental Health

Discover the Power of Gratitude to Enhance Wellbeing, Boost Happiness, and Transform Your Mental Health

By IVPC Staff

Imagine you are on a dream tropical vacation that you have been planning for months to escape all your chores and daily stressors. It is winter, cold and snowy in your hometown, and you look forward to lounging on the beach in the warmth of the sun and playing in the turquoise seawater. Once you arrive at your resort town, it starts pouring rain, and the deep blue calm water turns into a sea of gray waves pounding the beach you were supposed to lay on. The weekly forecast is not going to change, and you are stuck for a week in a setting far from what you had envisioned.

We are often confronted with such scenarios that leave us feeling powerless and unable to control external circumstances. Our natural tendency is often to solve the problem, but in terms of mental health, practicing gratefulness may reduce frustration and lead to a greater sense of peace. Gratitude is about appreciating what we have, instead of focusing on what’s missing.

The Science of Gratefulness and Mental Health

People tend to focus on negative experiences rather than positive ones. We are socialized to constantly achieve new goals, leaving little time to appreciate what we have already accomplished. This mindset can lead to rumination, which is often linked to anxiety, depression, and an overall decline in mental health and well-being.

Positive Psychology, founded by Martin Seligman, focuses on personal growth by studying the strengths that help individuals and communities thrive. Gratefulness plays a central role in this theory, leading to various positive outcomes: increased happiness, improved relationships, better health, and higher performance levels.

How Gratefulness Improves Happiness and Well-Being

Gratefulness consists of intentionally redirecting our thoughts toward positive events, which helps recondition negative thinking patterns. According to M.J. Ryan, author of Attitudes of Gratitude, “Gratitude creates a powerful state of happiness because it returns us to the natural place where we notice what’s right instead of what’s wrong.” This shift in focus can significantly improve our mental health and overall happiness.

Gratefulness Exercises for Better Mental Health

Here are a few ways to bring more gratefulness into your life:

  1. The Gratitude Visit
    A well-known Positive Psychology practice, this involves writing a detailed letter to someone who was kind to you, explaining the impact they had on your life. Delivering or sending the letter can lead to an increased sense of happiness and connection, positively influencing your mental health.
  2. The Three Good Things Exercise
    Created by Seligman, this exercise involves writing down three good things that happened each day before going to sleep. Reflect on why each event occurred and how it contributed to your well-being. Understanding the “why” helps you gain deeper insight into what makes you happy.
  3. Gratitude Rock
    In Attitudes of Gratitude, Ryan suggests carrying a pebble in your pocket and thinking of something you are thankful for each time you feel it. This simple action reinforces positive thoughts and boosts well-being throughout the day.
  4. Compare Well
    When feelings of envy arise, focus on what you have that others might not. This shift in perspective encourages gratefulness and helps you appreciate the good in your life, improving your emotional well-being.
  5. Contribution
    Shifting your focus from yourself to how you can help others increases your sense of purpose and self-respect. This practice can enhance your mood and improve mental health by fostering connections with others.
  6. Say “Thank You” Often
    Expressing gratitude, even to yourself, is a powerful tool for reinforcing self-worth and good qualities. Ryan encourages saying “thank you” as much as possible to nurture a positive mindset.
  7. Create Meaning from Challenges
    Reframe negative experiences by focusing on what you’ve gained. This helps transform difficult situations into opportunities for growth, fostering a sense of gratitude and control over your emotional well-being.

Finding Gratefulness in Unexpected Places

Even though this dream vacation didn’t turn out as expected and you had no control over the weather, you still have control over the meaning you attach to your circumstances. Perhaps you developed significant relationships with others sharing the same experience, or maybe you enjoyed resort amenities that you wouldn’t have discovered otherwise. Time at the spa may have been more relaxing than lounging on the beach.

By focusing on what went right, you increase peace and happiness. Practicing gratefulness allows you to view your circumstances with a positive mindset, improving your mental health and overall quality of life.

Call to Action:
If you’re looking for more ways to improve your mental health and incorporate gratefulness into your daily life, contact us at InnerVoice Psychotherapy & Consultation to schedule a consultation today.

InnerVoice Psychotherapy & Consultation, with locations in Chicago, IL, and Skokie, IL, offers counseling services for individuals experiencing depression, anxiety, trauma and other mental health concerns. Reach out to one of our licensed professionals today and begin your journey toward healing and well-being.