Have Gratitude In Your Daily Life – Positive Vibe Series

When I lie on my back and look up at the Milky Way on a clear night and see the vast distances of space and reflect that these are also vast differences of time as well, when I look at the Grand Canyon and see the strata going down, down, down, through periods of time which the human mind can’t comprehend . . . it’s a feeling of sort of an abstract gratitude that I am alive to appreciate these wonders, when I look down a microscope it’s the same feeling, I am grateful to be alive to appreciate these wonders. 

Richard Dawkins

The concept of gratitude is described in different ways as an emotion, a virtue, or an attitude. Whatever your understanding of gratitude, often, it is defined by a two-step process: 1) “recognizing that one has obtained a positive outcome” and 2) “recognizing that there is an external source for this positive outcome.” (Robert Emmons and Michael McCullough). Yet, whatever your disposition with its meaning, interestingly, gratitude is not merely a cultural creation. Scientific research has shown that the concept is embedded in our evolutionary development. For instance, it has been observed that birds, vampire bats, or fish incur some costs to themselves in helping another member of their species, in view that it might be beneficial to them, eventually.

Furthermore, scientists suggest that gratitude has been developed gradually from this “tit for tat” behavior, better known as “reciprocal altruism.” A process that is based on turning strangers into friends who will likely help one another. Further studies on chimpanzees support this idea that these primates share food with another of their kind if they have been groomed or helped by them in the past. Or, studies from neuroscience have observed some areas in the brain that involve experiencing and expressing gratitude. 

Consequently, gratitude is an inherent cognitive response strongly associated with greater happiness and better physical health. A study has shown that people’s heart health improves when they show appreciation, which is related to gratitude. Regardless of how you feel, express, or express gratitude, this emotion undeniably builds stronger relationships, creates good experiences, increases our well-being, and cultivates an optimistic attitude. Not to mention, gratitude has psychological benefits perceived as an intervention to overcome negativity. Moreover, individuals who have a grateful disposition are better protected from various forms of burnout. For instance, athletes who have grateful mindsets are less prone to burn the candle at both ends.

Nevertheless, the ability to be grateful requires seeds of humility and the willingness to develop our disposition intelligently. One of the most effective ways to cultivate gratitude is to keep a journal. Studies have found that “counting your blessings” for ten weeks and keeping them in a gratitude journal increases optimism and improves life satisfaction, self-esteem, and, importantly, decreasing depression symptoms. Knowing well that as humans, we are more sensitive to negative emotions than positive. For instance, we will be miserable if things are taken away from us than if we were to receive a gift. Needless to say that being grateful does not translate into living a modest life with no ambition. On the contrary, gratitude is one of the essential components of self-improvement. It starts with full awareness of what can go wrong, what we can be grateful for, nurture a positive mindset, and build on our skills to reach our goals and progress.

In the meantime, remember:

Learn to be thankful for what you already have while you pursue all that you want.

Jim Rohn

 

 

Featured image by Perfectionist Magazine

Quote – Quiet Your Mind

There is absolutely nothing about your present circumstances that prevents you from making progress, one step at a time.

Marc & Angel Hack Life Quotes

 

Justin Peters @jstnptrs

Trust me when I say nothing stays the same forever. Life has a way of untangling the mess and showing you the remedy. All the painful episodes, the wrong, the unexpected hurt and the loss are being made up for. You just need to believe that things will get better. You need to step out of the darkness. Of course, every so often, it is difficult to get out of the shambles single-handedly. Eventually, you will recognize wise and well-intentioned people that will pull you out of the abyss. The emptiness you feel inside will be filled with hope, joy, and purpose. And things will start improving.

Because you always have a choice to transform for better. You go through hell and let the bitterness melt, you take the dirt and polish it, you take the punch and you learn to fight for yourself with dignity. The key is to accept that everything can go wrong but eventually, it will resolve. You need to take the pieces, sharpen your good sense, quiet your inner-demons, perfect your virtues to shape your best version. The version that is stronger, kinder and forgiving. It takes time, but gradually, the traumas will become pale, you will heal, and you’ll bounce back guided by empathy and generosity. You’ll start with nothing and end up with everything. 

Jupilings

 

“Featured art by Justin Peters

Take Free Character Test To Build on Your Strength

“Knowing others is intelligence; knowing yourself is true wisdom. Mastering others is strength; mastering yourself is true power.” Lao Tzu

The concept of building on your character strengths is compelling as; naturally, it has a practical impact on your thought process, your experiences, and your actions. Mainly, the idea is to stop thinking about what is wrong with you or your problems and all the opposing views of oneself and concentrate on your best qualities.

Screen Shot 2019-03-29 at 5.23.38 PM
Igor Morski artwork

“The aim of Positive Psychology is to catalyze a change in Psychology from a preoccupation only with repairing the worst things in life to also building the best qualities in life.”  – Martin Seligman

Exerting mindful energy to change the gloomy, critical lens about yourself and shifting the view towards your positive qualities is a buffer against anxiety, lack of motivation, the need for approval, or perfectionism. What makes us effective is our ability to master our strength, a positive mind stimulus leading to a fulfilling life that contributes to our wellbeing.

What makes us strong are the qualities that show high moral standards; in other words, “virtues.” In Character Strengths and Virtues, Martin Seligman, the father of positive psychology and Christopher Peterson, identifies six classes of virtues shared practically in all cultures that made up 24 measurable dimensions of human strengths, based on scientific research and by extensive studies on all major religions and philosophical traditions:

Wisdom and Knowledge: creativity, curiosity, love of learning, perspective

Courage: bravery, persistence, integrity

Humanity: love, kindness, social intelligence

Justice: citizenship, fairness, leadership

Temperance: forgiveness and mercy, humility, prudence, self-control

Transcendence: an appreciation of beauty & excellence, gratitude, hope, humor, spirituality

Developing the core capacities of human beings achieved by the virtues mentioned above helps individuals maintain their wellbeing and live an accomplished life. To apply this concept, the positive psychology researchers have created tools and tests in a practical and rigorous scientific manner to identify the strengths of character measured by their virtues. The aim is to recognize your signature strength and practice it in new ways each day. For example, if your highest strength is creativity, each day you practice different ways to be creative, whether in introducing yourself, blending creativity in your appearance, learning about a creative person, and so forth.

 

Screen Shot 2019-03-29 at 5.33.02 PM
Igor Morski artwork

At the core of every individual lies specific character strengths that once honed solidly boost self-confidence gives a sense of direction and the drive to achieve goals. However, innate talent is not enough to ensure a successful result. The ability to improve and play on your strengths while skillfully discern when, how, and in what context your best qualities can amplify productivity and growth is the key to success.

As you focus on improving your good character traits, positive emotions will take shape. This optimistic element encourages tenacity and helps to cope with your vulnerabilities and challenges. You can learn more about your character strengths for free on www.viacharacter.org. The VIA Institute on Character is a non-profit organization based in Cincinnati, Ohio, dedicated to bringing the science of character strengths to the world by supporting research, creating and validating character development surveys, and developing practical tools for individuals and practitioners.

“Positive Psychology takes you through the countryside of pleasure and gratification, up into the high country of strength and virtue, and finally to the peaks of lasting fulfilment: meaning and purpose (Seligman 2002, p. 61).”

It is worth mentioning that we have a social responsibility for the benefit of society and our individual lives to engage, be useful, and lead a meaningful life. To fulfill this obligation, two of the fundamental elements that reinforce the wellness of our state of mind and enrich our life and life for others are to cultivate our strengths powered by optimism.

Screen Shot 2019-03-29 at 5.38.48 PM
Igor Morski artwork