Cancer Network News Summer 2016
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TAKING TIME<br />
FOR YOU<br />
What Science<br />
Can Teach Us<br />
About Gratitude<br />
Jennifer Kilkus, Ph.D<br />
Gratitude is defined generally as a thankful<br />
appreciation of the goodness in our lives. When<br />
life is busy or challenging, it can be difficult to<br />
recognize anything positive in our circumstances.<br />
Many of us have had someone say “Look on the<br />
bright side!” cheerfully, while we roll our eyes or<br />
inwardly groan. Turns out, they’re right. Research<br />
on gratitude has consistently shown a strong<br />
relationship between gratitude and happiness.<br />
Grateful people report higher life satisfaction,<br />
more frequent positive emotions, stronger<br />
relationships, and may be better equipped to<br />
cope with trauma and loss. Gratitude has also<br />
been shown to foster forgiveness, empathy, and<br />
optimism. These benefits don’t end with mental<br />
well-being – gratitude has also been linked with<br />
fewer physical health problems and improved<br />
adjustment to chronic illness. When life is difficult,<br />
it becomes easier and easier for our minds to<br />
filter in the negative. Taking the time to cultivate<br />
gratitude is an easy, and free, way to boost our<br />
happiness.<br />
Try these ideas for growing gratitude:<br />
• Express gratitude to friends, loved ones, and<br />
coworkers regularly. Try writing a short note,<br />
text, or email to someone you appreciate every<br />
day, thanking them for what they do.<br />
• If you don’t have time to write, think about<br />
something nice someone has done for you<br />
and thank them mentally.<br />
• Meditation can provide a space to intentionally<br />
bring awareness to the positives in life.<br />
• Use prayer to express thanks for what you<br />
appreciate.<br />
• Make a point to catalogue events, people,<br />
or circumstances you are grateful for daily,<br />
either by writing them in a gratitude journal<br />
or by sharing them with a loved one. Reflect<br />
on what went right or what you are happy for.<br />
• Learn to let go. Letting go of expectations,<br />
particularly with circumstances beyond our<br />
control, allows us to be grateful for what is,<br />
rather than dwelling on what isn’t.<br />
11<br />
SUMMER <strong>2016</strong> • ISSUE 4