Martin Seligman, a researcher and teacher at the University of Pennsylvania, is considered the father of positive psychology. He developed an inventory, the VIA (which stands for Values In Action) Survey of Character Strengths, which allows individuals to explore character traits and rate their personal strengths and aspects of happiness. He noticed that when an individual had an insufficient appreciation of good events, and an overemphasis of bad or unfortunate experiences, it greatly undermined their serenity, contentment and satisfaction with life.
Seligman conducted research with his students, using one of the exercises that Emmons and McCullough developed in their experimental investigations, namely, counting your blessings. When asked to write down five things for which they felt grateful for, once a week, for 10 weeks in a row, exciting results emerged. Students reported feeling less stressed, more content, optimistic and satisfied with their life. These were similar to findings of other researchers, which showed that participants who counted their blessings on a regular basis became happier as a result.
Even more interesting, when Dr. Seligman than asked his student to write gratitude letters to significant individuals in their lives, and conduct gratitude visits where they read those letters out loud to the recipients, it fostered not only increased feelings of joy, but also a closer meaning and pleasure derived from the relationship.
It would appear that counting our blessings on a regular basis can improve our moods and overall level of happiness and health, but expressing that appreciation to others will do so even more. And the good news is that noticing, appreciating and expressing our feelings for life’s little blessings can produce just as much benefit as noticing the monumental moments.
So it certainly seems that developing a higher level of gratitude is emotionally, physically and mentally rewarding. But, how do you increase your feelings of gratitude when nothing seems to be going right, or life presents great challenges and adversity? Is it really possible to express gratitude when you are not feeling you have anything to be grateful for?
Although we may acknowledge gratitude’s benefits, it can still feel difficult to feel grateful when we are going through a difficult time. That’s why it makes so much sense to practice gratitude, in good times and bad. It may be human nature to notice all that is wrong or that we lack, but if we give ourselves the chance on a regular basis to notice all of lives gifts and blessings, we can increase our sense of well-being, and create hope and optimism for the future—no matter what is going on.