I listened to a podcast recently in which a host declared war on a new self-help trend.
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Practising gratitude is just another way to stop women complaining about unsatisfying and unfair lives, she said.
It was a starkly different view to one of my favourite podcasts, The Imperfects.
In a Father's Day episode called How to Write a Gratitude Letter, business owner Hugh Van Cuylenburg emotionally thanks his dad.
Founder of the Resilience Project, Van Cuylenburg is a teacher turned self-development guru-type who coaches athletes and speaks at conferences.
"[I] have been blown away by the power of gratitude letters," he said.
"The impact will last up for a month."
So is gratitude a self-development trend with as little evidence behind it as juice cleansing toxins and immune-boosting apple vinegar shots ... or can it really change your life?
We asked University of Canberra academic, and clinical psychologist, associate professor Vivienne Lewis.
Research behind being thankful
![Clinical psychologist and University of Canberra academic Dr Vivienne Lewis said there is research behind the benefits of practicing gratitude. Picture by Sitthixay Ditthavong Clinical psychologist and University of Canberra academic Dr Vivienne Lewis said there is research behind the benefits of practicing gratitude. Picture by Sitthixay Ditthavong](/images/transform/v1/crop/frm/135763310/c661f2fa-c918-4da9-ab49-9b8d3ced2eba.jpg/r0_400_5300_3392_w1200_h678_fmax.jpg)
"Gratitude changes our thinking and has to power to make us feel good about our bodies and selves," Dr Lewis, who is the author of Positive Bodies. Loving The Skin You're In, said.
Gratitude is being thankful for what you have, what you can do and the experiences you've been through, Dr Lewis said.
Practising gratitude means intentionally finding things to be appreciative of.
It can take many forms, such as writing down a list of sharing at dinnertime.
People who practice gratitude, especially every day, tend to be more optimistic, have better mental health and a happier disposition, the psychologist said.
She said having a gratitude practice can help people build resilience, cope with stress and endure adversity.
The earlier you start, and the more you practice, the better you get.
"It's a skill of learning to be able to appreciate things," Dr Lewis said.
"The more we do it, the better we get at it.
"Your brain just learns to often think differently about your life and yourself."
![Dr Vivienne Lewis. Picture by Sitthixay Ditthavong Dr Vivienne Lewis. Picture by Sitthixay Ditthavong](/images/transform/v1/crop/frm/135763310/f8892edc-baae-4d79-acd7-b1fd1b05d7e7.jpg/r0_271_5300_3263_w1200_h678_fmax.jpg)
Gratitude can be broad - like being thankful for your health - or specific, such as appreciating your legs which can get you around.
As an expert in body image, Dr Lewis has patients who aren't happy with their bodies, but can still appreciate them.
"We might have our legs that help us to walk, or we're happy that our heart is beating, or we're happy that we have arms to hug people," she said.
"It might have to be something specific, particularly in you're having a bit of a hard time."
A gratitude practice doesn't have to be boring. There are lots of creating ways to being more appreciative.
Creative ways to express gratitude
Take a picture a day
You can create an album in your smartphone, or post them to social media.
Write/draw in your planner or calendar
A calendar or planner is a great reminder if you already look at it regularly. You can even set a reminder on Google Calendar.
Include a gratitude in your prayers
![Picture by Sitthixay Ditthavong Picture by Sitthixay Ditthavong](/images/transform/v1/crop/frm/135763310/dde09429-b337-4820-9810-9f6c3a80223d.jpg/r0_355_5153_3264_w1200_h678_fmax.jpg)
If you already have a regular spiritual or religious practice, see if you can incorporate gratitude by sending up prayers of thanks.
Find a buddy and text each other daily
Not only will having a buddy keep you accountable, you'll get a reminder when they text you. Plus, you get a double dose of gratitude.
Create a gratitude jar
Write down the best parts of your day or week, and collect them in a cute jar - you can get creative by using colourful paper or ice cream sticks.
Build an art journal
Draw, paint or collage what you're grateful for in a sketchbook. Or write them down, and pretty-up the pages for extra fun.
Use an app or prompt journal
There are several apps, from simple notifications to complex designs. The Kikki K gratitude journal has prompts to help give you ideas, while Kmart's 365 day journal gets you to try three things you are grateful for each day.
Cross-stitch small joys
Combine resolutions by creating a gratitude cross-stitch.
Record a voice memo
Recording a voice memos on your phone gives you the opportunity to elaborate a bit more.
Write a letter to someone you appreciate
Appreciation letters are a tool used in positive psychology to increase happy feelings. If there's someone you really want to thank, why not write it all down and send it to them?
Create a bullet list or journal
A gratitude journal can look however you want, but many people just create a big, ever-growing list. You can also elaborate a bit more and write in it like a traditional diary.
Share over dinner
Family dinners - or even with a partner or friends - are a great way to connect. Go around the table and ask everyone what they are most grateful for.
Set a gratitude before going for a run or doing yoga
Set an intention or affirmation before exercising. You can use your gratitude as a mantra while pounding the pavement, or practising on your mat.
- How do you express gratitude? Share in the comments.