Do you tend to feel sorry for yourself? Self-pity can hurl you into a black hole of depression, from which you may have a hard time getting out. It's worth taking a look at how you can deal with self-pity, and identifying some ways to escape when it arises.
One of the most powerful ways to overcome a habit of self-pity is "gratitude".
There are many things in life that we should be grateful for but all too often we focus on the negatives. Don’t fret if you know this to be true of your personality, because focusing on problems is a part of what makes us human. Gratitude, however, can help us master this innate tendency to focus on problems, and turn them into opportunities for growth. Gratitude can provide a clearer perspective on the future and a stronger awareness of the potentials of the present.
Let’s have a look at the physiological effects of gratitude on mental and physical health:
Keeping a gratitude journal can be good not only for your mental health but for your physical health as well. It allows you to bring your daily activities into perspective and get back on track to making healthier life choices. A study published in the Personality and Individual Differences Journal measured people’s levels of gratitude as they correlated with physical health. Subjects were asked to journal about things that boosted their well-being. The results revealed that people who express more gratitude in life also tend to do more of the things that help to keep them healthy, like eating a balanced diet, exercising and participating in social activities.
Here’s a quick lesson in Biology: the hypothalamus is a part of the brain that regulates various bodily functions, including sleep, appetite, growth, metabolism, and temperature. According to a study published in the Cerebral Cortex Oxford Journal, when we show acts of kindness, the hypothalamus lights up, which gives a natural high. We feel content with ourselves and good feelings flood our system. This research proves that gratitude, both through receiving and doing something good, has a powerful effect on our brains!
A study published in the Theoretical Social Psychology Journal revealed that when partners complement each other and show gratitude, they are able to connect more strongly. They get satisfaction from being in a healthy relationship which can help keep their love life moving in a positive direction.
Writing a gratitude journal is like counting your blessings. According to study published in the Psychosomatic Research Journal, when you write down positive thoughts, the associated feelings coursing through your body can help to calm your nervous system. This, in turn, allows you to sleep more peacefully.
Gratitude is closely related to happiness. Our happiness is connected to a number of things in life, including emotional well being, health, personality, social life, and career.
- More good feelings - More relaxed - More resilient - Less envious - Happier memories
- Less materialistic - Less self-centered - Increased self-esteem - More spiritual - More optimistic
- Improved sleep - Less sickness - Increased longevity - Increased energy - More exercise
- Better management - Improved networking - Goal achievement - Increased productivity - Improved decision making
- More interactive - Kinder - Healthier marriage - More friendships - Deeper relationships
From all the studies that have been done on the power of gratitude, perhaps the most important finding is that gratitude works both ways, in the giving and the receiving. That's good news because it means there's always a chance to receive the health benefits from doing something for others, and seeing the gratitude that it inspires.