Gratitude - a Highly Effective Tool to Reduce Anxiety

Anxiety is one of the most common mental health conditions, affecting roughly 40 million people in the US alone. Anxiety is a natural human response to feeling threatened or under pressure, part of our fight or flight response. A positive response to being anxious about a driving test, for example, would be extra preparation, practice and study. When anxiety is excessive and persistent though, it might prevent us from being capable of showing up for the test altogether.

If you suffer from anxiety, you understand the limitations it imposes on your life, stopping you from living your very best life. The impacts could be emotional (excessive worry, fear, panic, feeling overwhelmed etc.), physical (headaches, sleep disturbance, digestive issues, muscle aches, racing heart, etc.), cognitive (difficulty concentrating, focusing, etc.), and behavioral (avoidance, withdrawal, trouble with routine tasks, etc.) - or a combination of some or all of them.

The range of how anxiety is felt and expressed is vast. But the common underlying factor is overly focusing on the negative aspects of a situation, jumping right into the worst case scenario. This negative rumination pulls us out of the present moment to obsess about the past or worry about the future.

Patterns and behaviors repeated over time become habitual, hard wired into our brain and difficult to break. The good news is that with the right tools and practice, it is possible to disrupt patterns and change behavior, including anxiety. There are a number of tools that have been used with very good results. Imagine like any good craftsman you came prepared with your tool bag and when you felt anxious, you were able to pull one out and face the situation like a pro. One very powerful tool that has been proven to be highly effective in managing and reducing anxiety is gratitude.

When practiced daily, gratitude has the capacity to increase our overall wellbeing and happiness. Here are some of the ways that it can help specifically with anxiety:

+ Shift our focus away from negativity:

With anxiety, the focus is on all the possible negative aspects of a situation, the worries, the fears. Gratitude shifts the focus to the positive, to all that is right. This interrupts these negative thought patterns, creating, newer stronger pathways (neuroplasticity). We are retraining our brain to focus on positive emotions and outcomes.

+ Mood Booster

Gratitude counteracts the negative emotions associated with anxiety by reducing the stress hormone cortisol, releasing instead dopamine and serotonin, hormones associated with pleasure and happiness. Simply put, gratitude makes you feel good.

+ Provides perspective

With anxiety, we time travel - obsessing over the past and worrying about the future. Our happiness and our peace, however, reside in the present. Gratitude plants us in the here and now, appreciating those things that matter and focusing on those aspects of our lives that make us happy, even when life presents us with challenges.

+ Improves Social Connections

One thing that a lot of people with anxiety struggle with is social situations. When we focus on the good in others (and ourselves), and learn to give this appreciation expression, we increase our bonds with them. Telling and showing family and friends how much we love and appreciate them, we create feelings of compassion and empathy, strengthening our connection with them. It increases both our self-esteem and confidence, and theirs, and makes it easier to coexist.

+ Provides resilience

Gratitude creates a positive, optimistic mindset that helps us cope better with challenging situations and bounce back from setbacks. It gives us confidence and helps us develop a strong sense of self-worth.

When put into daily practice, gratitude is highly powerful and transformational. The secret is consistency. Those same neural pathways that created anxiety over time need to be rewired to create a different outcome. The good news is that it is pretty simple to do. It just takes time and practice. Here are some great ways to incorporate gratitude into your life:

+ Keep a gratitude journal

Every day before you go to sleep, look back upon your day and write down 10 things (at least) that you are grateful for. At first this may seem like a daunting task, but after a while, it will become second nature. There are big things and small things to be grateful for and both are just as important to think about. Big things might could include your family and friends, your house, your health, the food that sustains you or your safety. Small things could be a breeze that touched your cheek, toothpaste, air conditioning on a hot summer day, flowers blooming, a delicious bite of pizza, the smell of coffee brewing in the morning, a smile, a hug – you get the picture. The point is you are seeking out and focusing in on what to appreciate.

Think about these things throughout your day and discover new ones to put in your journal at night. We are shifting the focus. When you are feeling anxious, you can stop yourself and create a mental list with three things that you are grateful for instead.

+ Express your gratitude

Get into the habit of saying thank you, I appreciate you and I am grateful for you! Tell the people in your life on a regular basis how much you appreciate them. Be specific but keep it authentic. Show them how much they mean to you by being present, with acts of service or gifts. We are shifting the narrative. Another one who also deserves gratitude is you. Don’t forget to appreciate your own achievements and accomplishments by writing down words of affirmations and taking time out to practice self-care.

+Mindfulness

Slow down and savor the moment. Can you take a walk or sit in nature? Take time out to appreciate and enjoy your life. Put down your phone, and pay attention, notice what is happening around you and ground yourself in the present moment. Take a few deep breaths. Observe without judgement, what do you see, what are you feeling? Train yourself to focus on the good.

Practice meditating for a few moments by closing your eyes and focusing on the positive.

+Trade the negative for positive

Learn to recognize negative thought patterns and self-speak when they arise and challenge yourself to gradually reframe them in a more positive light.

Gratitude is a game changer. Focusing on the positive will improve the quality of your life and wellbeing. Taking steps to incorporate gratitude as part of your life has the power to transform your outlook, improve your mental and physical health and improve your relationships. Those with anxiety will find this tool especially helpful for facing situations with a brand new perspective.