The power of five minutes of gratitude

This column is shamelessly, and gratefully, derived from the work of another (with a little effort to confirm and flesh out his research).

Steve (“S.J.”) Scott’s blog on Happierhuman.com, 31 Benefits of Gratitude, packs a wallop of research, scientific studies and books by PhDs to prove a simple fact:

Gratitude leads to happiness.

So once the frenetic preparations for the big meal, gorging and football are done, consider these reminders of why the “thanks” in Thanksgiving is the bigger point.

The sum of 40 studies found these benefits of focusing on feeling grateful, for just five minutes a day:

Emotional – Feeling more relaxed and resilient; less envious of others; remembering a happier past

Social – More friends; healthier relationships; greater propensity toward kindness

Personality – Less self-focused; less materialistic; more spiritual and optimistic; better self-esteem

Health – Better health and sleep; more energy; live longer

Career – Improved management and decision-making; more productive and more goals achieved

Other than perhaps the emotional element, the effects of gratitude aren’t instant. Like losing weight or getting healthy, it happens with practice and in increments. But unlike dieting and exercise, it feels good while you’re doing it.

The people in these studies practiced a few minutes of focused gratitude (such as writing what you’re grateful for in a journal, or simply thinking about it intentionally) every day for a couple of months to see these improvements. But I’ll bet every wasted minute of negative feelings I’ve had that regardless of results, the simple exercise improved their days. Made them feel happier, at least for a while.

Isn’t life a collection of such moments?

The neat thing is that as an investment, the return is measurably high. Take the social aspect. In two studies published in the August 2008 Journal of Research in Personality, being 10% more grateful led to 17% more social capital and friends.

Simply keeping a gratitude journal led to another study’s (“Counting Blessings versus Burdens”) participants reporting 16% fewer physical symptoms, 10% less pain, and 25% better sleep quality. In this era of pervasive symptoms of depression, just doing the gratitude journal lowered those symptoms by 30% as long as the journal was kept (2005 study “Positive Psychology Progress”). Multiple studies have linked lower blood pressure and more energy with gratitude exercises.

The list goes on, but the lesson – most apropos of this day of thanks – is a no-brainer. Five minutes can always be found once a day, even if it means going to bed five minutes later. There’s always something to be grateful for which others don’t have. A roof. A meal. Someone who loves you. A warm coat. Friendship. The education that allowed you to read a newspaper.

Five minutes to intentionally feel grateful for something, once a day. Whatever the resulting data, it can only lead to happiness – at least five more minutes of it.

For which we could be grateful …

Sholeh Patrick is a columnist for the Hagadone News Network who is grateful for each day’s peaceful moments with a soft, senior kitty who’s currently pawing at her keyboard. Happy Thanksgiving. Email Sholeh@cdapress.com.