Dear Coach,

One of my intentions for the new year is to increase my expression of gratitude for the people in my life as well as the abundance given to me.

Are the physical and mental rewards of showing gratitude just a self-help cliche or is there something to it?

Id appreciate any ideas on how to develop a daily practice of embracing gratitude.

Signed,

Grateful

Dear Grateful,

Congratulations on choosing such a worthy intention as you embark on your 2024 adventure.

Since you asked, lets start with the science. In the past twenty years, scientists and psychologists have continued to examine the measurable benefits of gratitude.The Journal of Health Psychologypublished a study where participants who expressed gratitude reported less inflammation, fatigue, and anxiety. Also, studies have found that practicing more appreciation reduces the psychological stress on the body which is a significant cause of chronic pain.

If you want to get into the weeds of the science, consider this. According to researchers, when a person feels the positive emotions of gratefulness, their brain structure actually changes. First, the medial prefrontal cortex of the brain lights up, which is responsible for feelings of reward, morality, social connections, and the ability to recognize positive things and experiences.

Gratitude creates new neural pathways in these zones. A repeated practice of gratitude, as youre proposing, strengthens the ability to revisit positive experiences and their emotional benefits over time.

Perhaps AJ Jacobs, author ofThanks a Thousand,can give you additional inspiration. Jacobs book recounts his mission to thank every single person who played a part in making his morning coffeeover 1,000 people. His journey took him from a coffee shop barista to the Colombian coffee farmer to the lid designer. He also thanked the lady from pest control who kept the bugs out of the coffee warehouse.

Jacobs writes, When trying to go to sleep, instead of counting sheep, try counting things youre grateful for - in alphabetical order.

Keeping a daily gratitude journal is a more practical way of helping you stay in a mindset of gratitude. At the end of each day, simply record all that youre grateful for. Perhaps its something specific that happened that day or something for which youre continually grateful like good health or clean sheets. I often express gratitude for the simple things like a bed to sleep in, healthy food to eat, and people who love me.

Saying grace at mealtime is another good gratitude practice. Not only can you express thanks for the food before you and the hands that grew and prepared it, but also for whatever else is on your mind that day.

Offering a prayer of gratitude every morning when you wake up is another opportunity. I often say a prayer of thanks for being alive and pain free. This is where gratitude for a bed and clean sheets comes in.

Here are a few coaching questions and a request to get you started: Who have you thanked today? What difference does it make when someone thanks you? Think of someone who rarely receives appreciation and thank them.

Mershon Niesner is a Certified Life Coach and author of The Bootmakers Wife and Moms Gone, Now What? Both books are available on Amazon and locally at Sunshine Booksellers and Keep In Touch. Email your coaching questions toaskcoachmershon@gmail.com. Your identity will be kept strictly confidential.

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Ask the Life Coach: Start the Year with Gratitude | Ask the Life Coach - coastalbreezenews.com