Anxiety is fueled by excessive worry.

You may be worried about your job, about your kids, about your relationship, about politics, about global warming, or about anything.

And in today’s world, this list keeps growing. There has never been more to worry about. For example:

• We carry around tiny computers that alert us to a host of worries daily. Hello 24 hour news feed.

• We are told to live up the expectations of those we follow on social media.

• Most of us are worried about finances in some way.

• Most of us worry we aren’t taking care of ourseleves or living up to the expectations we set out of ourseleves.

• We have more information than ever before - giving us a sobering reality of the world.

So how does practicing graditude help me worry less?

People who recognize the positivity in their life are more likely to find and cultivate more of it, leading to us to worry less, and ground ourseleves in the present. This is because our minds tend to replicate what we feed them. Practicing gratitude gives our mind the framework it needs to continue thoughts of positivity, and leave behind thoughts of chronic worry.

The more practice giving our brains healthy patterns - the more likely they are to listen.

Is there science behind this?

Of course!

In Cognitive Behavioral Therapy (CBT), the most widely used and accepted form of psychotherapy in the U.S., clients are taught to examine their thoughts and do away with ones that don't serve them. Thoughts of being grateful and positive are just the type of thoughts we want to keep around as they lead to reduced symptoms of depression, anxiety, and many other mental diagnoses.

Given how prevasive anxiety diagnoses can be, implementing a practice of graditude can greatly reduce symptoms of:

• Frequent stomach aches

• Migranes or perisitent headaches

• Muscle fatigue and tensing

• Inability to sleep

• Inability for to focus due to excess worry

• Panic attacks or episodes of intense anxiety.

Practicing gratitude can also preemptively reduces the risk that individuals will develop a mental health condition that they would need therapy for. Practicing gratitude can quite literally heal our inner selves by teaching what inner dialogue we should have.

Below are ten ways you can cultivate gratitude in your daily life.

1. Keep a visual that you will look at every morning.

This could be as simple as a sticky note on your bathroom mirror asking:

• What am I grateful for today?

• Name three (reminding you to name three things you’re grateful for)

• What I am happy for today?

• What will bring me joy today?

It can also be a printed poster or wall art that gives you a queue to be grateful. You can pick a family portrait that reminds you how grateful you are of your family.

You can also pick an item in your home that reminds you of gratitude, such as item you got while on a trip, that reminds you how grateful you are that you were able to travel.

Pick an item, and then pick a phrase. Every time you walk by the object, say the phrase. Make it a habit. For example:

• I loved going on that trip.

• I am so grateful I am able to wear clothing I love.

• I am grateful I have the job I do.

• I am so grateful I have been able to travel.

. Our brains love reminders when cultivating a new habit - so give them lots!

2. Use a habit stack where you tie the practice of gratitude with a habit you already have.

Habit stacking encourages the use of a new habit by pairing it with the one you already have. For example, you can pair brushing your teeth with thinking of something you were grateful for today. Some examples can include:

• Practice saying something you are grateful for while getting dressed.

• Practice saying something you love while eating breakfast.

• Name one thing that went well in your day while removing your make-up.

• Name one thing you are looking forward to while drinking a morning beverage.

Consider what habits you currently have, and then add a practice of gratitude. Build on what you already have.

3. Involve others in your gratitude practice.

Most other people want to be more grateful.

Most religions encourage the practice of gratitude, most mental health professionals promote the practice of gratitude. So others are likely going to want to join.

If you eat meals with others, suggest naming something you're grateful for at the start of every meal.

If you have children, try practicing this at dinner. Allow each person at the table to share three things they are grateful for today.

4. Show others how grateful you are for them.

Make a goal to express to one other person every day how grateful you are for their presence in your life.

Some suggestions include:

• I’m so glad you are in my life.

• I’m so glad we get to share this moment together.

• Thank you so much for teaching me [insert new skill or perspective].

• Thank you for always being here for me.

• Thank you for listening.

5. When you notice your mind drifting towards wanting something more, or being dissatisfied, ask yourself to name three things you already have or are satisfied with.

After a while, you may notice your mind stops drifting in this direction when you teach it to go the other direction.

Here are some things you may be satisfied with:

• The food you ate today.

• Having a place to sleep.

• Having a great friend in your life.

• Having a job.

• Having someone you love in your life, such as a spouse or child.

6. Try using gratitude as a conversation book-end.

Whenever you wind down a conversation, try expressing something you're grateful for as a note to leave on.

Something like: “It was so enjoyable to talk with you today; I really appreciate your time!”

This leaves your mind oriented towards positivity for the next interaction.

7. Try keeping a gratitude journal where you jot down three to ten things you're grateful about each day.

Pair this with something enjoyable such as a time where you drink a warm beverage in the morning or settle down for bed.

Having a routine keeps us accountable, no matter what it is.

When it’s on the schedule — it happens!

8. Literally say what you are grateful for out loud or write it down.

Remember when we were told to take notes in school? It's because they work! Make a point to affirm what you are grateful for rather than just have a thought here or there.

You can practice saying things while driving, while in the shower, while working out, or other leisure activities.

You can also use this as an opportunity to tell others.

Anytime we affirm things, they become more true, and eventually just become our reality.

9. Tell others about your journey to be more grateful, and try and cultivate more support around you.

You will likely find others who want to join in.

We are much more likely to accomplish something when we tell others, whether it’s a big goal or a little one. Telling others helps us solidify in our mind that we are serious, and helps others keep us accountable.

This can be simple as telling a friend or colleague that you are trying to increase your gratitude practice.

10. Be intentional about your practice of gratitude.

Whether you chose one thing from this list or all of the above, get intentional about what your plan is. Making a resolute that you're going to be more grateful might not work without actionable steps.

Be as specific as possible about what you are grateful for and how you are recognizing to cultivate more of it.

In graditude, Nicole.

Let me know in the comments what’s working for you!

The information and resources contained on this website are for informational purposes only and are not intended to assess, diagnose, or treat any medical and/or mental health disease or condition. The use of this website does not imply nor establish any type of therapist-client relationship. Furthermore, the information obtained from this site should not be considered a substitute for a thorough medical and/or mental health evaluation by an appropriately credentialed and licensed professional.