The Power of Gratitude: Simple Practices to Enrich Your Life

When was the last time you paused and looked back at all the beautiful things life has offered? Shouldn’t that be part of our daily routine? Shouldn’t that be something that comes naturally and not be something that needs a reminder? Gratitude is considered so important that there is a day to celebrate and to remind us to be grateful. 

On September 21st, World gratitude day is celebrated and this idea of world gratitude day originated in 1965 during thanksgiving dinner in the meditation room of the United Nations building. Sri Chimnoy, a spiritual leader and meditation teacher, suggested a day of thanks the whole world could celebrate together. 

But what difference can a small gratitude make? There are research studies which proves the big change small gratitude can make. Research done by Ayesha Rashid and Palwasha Nasir Abbasi (2025) found that gratitude increases life satisfaction. According to the Anxiety & Depression Association of America (ADAA) gratitude can increase your happiness and wellbeing, life satisfaction, even overall health while decreasing anxiety, depression, and anger. 

Gratitude can help break the negative pattern of thinking and doing and help us to see the positives of life. When we find ourselves getting wrapped up in those negative thoughts or starting down a spiral, challenging our mind to find something in that moment to be grateful for is a form of habit reversal. Since in depression and in anxiety it is usually dwelling in the past or worrying about the future, gratitude helps us to stay in the present.

Research by Alex M. Wood et al. (2022) shows gratitude improves sleep quality, duration, reduces sleep latency, and daytime dysfunction. In our fast-paced, digital world, gratitude serves as an anchor, helping us stay present, connected, and more in touch with ourselves and our surroundings. Now I’m sure another question has popped up: How do I practice gratitude? What can I do to be more grateful?

I’ll suggest a few ways to practice gratitude and these will act as a beginner’s guide. Gratitude journal and gratitude jar are two common methods to practice gratitude. At the end of the day in your gratitude journal you write about a few things you were grateful for that day or you write on a small sheet of paper and put it inside a gratitude jar. 

Practicing gratitude at the start of the day can also help us to begin the day with a positive note so before getting out of bed, think of one thing you’re grateful for to set a positive tone for the day also add what is something you are looking forward to in that day, this way you are programming your brain to look at the positives. 

Taking mindful moments during meals, walks, or tea breaks to appreciate the experience helps you stay present and value life's little joys. Nature walks, focusing on a chosen color, and creating gratitude photo albums of smiling moments are simple ways to cultivate mindfulness and appreciation.

Using a lot of gratitude prompts like “What’s one thing today that made me smile?” or “Who am I glad to have in my life?” can help you and make it easy for you to think of things that are making you happy. 

These simple practices require little effort but offer great rewards. As David Steindl-Rast said, “It is not happiness that makes us grateful, but gratefulness that makes us happy.” Pausing to reflect and be grateful transforms your perspective, brings a smile, and makes life worthwhile.

Written By : Ms. Keziah S K

School counselor , Chennai