A Cultivitable Skill

“Gratitude is an affirmation of the goodness in one’s life and the recognition that the sources of this goodness lie at least partially outside the self.”

This definition, advocated by prominent gratitude researcher Dr. Robert Emmons, describes gratitude as a cognitive-emotional process that shifts a person's perspective on life

Gratitude is the recognition that life owes me nothing and all the good I have is a gift. So it is foundationally and fundamentally a way of looking at life.

It is characterized as an "affirmation of the goodness in one's life and acknowledgment that the sources of this goodness are at least partly outside oneself."

“Gratitude is absolutely indispensable for growing an unshakable core of calm, strength, and happiness. Gratitude helps us recover from loss and trauma, gratitude widens the perceptual field and helps us see the big picture and the opportunities in it, and of course, it connects people together.”

                                                                                     Dr Robert Emmons, father of Gratitude

The Science of Gratitude

 It emerges from two stages of information processing: affirming and recognizing.

• Stage 1: Affirming (Affirmation of Goodness)

  
  

  This is the recognition that there is goodness in one's life, that life has elements that make it worth living, and that one has received gifts and benefits. It involves identifying the positive, even in the midst of adversity.

• Stage 2: Recognizing (Recognizing Sources Outside the Self)

  
  

  This stage involves realizing that the sources of this goodness lie—at least partially—outside oneself. It is the humbling acknowledgment that the good things received are not solely due to one's own efforts, but are often gifts from others, nature, or a higher power. 

How it works: The ARC (Amplify, Rescue, Connect) model

• Gratitude amplifies: Much like a microphone, gratitude increases the awareness of the positive aspects in our lives. The good we recognize in ourselves, in others, and in the world is amplified and magnified when we adopt a grateful perspective.

  
  

• ·Gratitude rescues: Our minds tend to hijack happiness opportunities, overwhelmed by negativity, entitlement, resentment, and ingratitude from internal thoughts and daily news. This negativity exhausts us emotionally and physically. To combat this, we must regularly seek positive news and experiences. Gratitude is our strongest weapon against these threats to sustainable joy.

  
  

• Gratitude connects: We cannot live in isolation. Imagine a world where gratitude is absent where relationships would fall apart. Gratitude acts as the moral glue and emotional filler that fills the gaps between individuals, reinforcing and stabilizing these bonds. Without it, relationships and social structures like organizations, families, and communities would deteriorate and collapse.

  
  

What does it mean to cultivate gratitude?

Gratitude is a trainable skill that shifts focus from negative to positive. Gratitude is a skill that can be cultivated and developed through simple and consistent practices in our daily lives. The cultivation of gratitude can also deepen our relationships, and help us to be more forgiving of one another. Gratitude begins with a process for deliberately noticing the good things in life. Developing a gratitude practice can shift us to a more thankful state of mind and can curb negative emotions

How can we make a habit of gratefulness?

The bottom line is behavioral practice.

It involves intentionally noticing, appreciating, and expressing thanks for both small blessings and major aspects of life. Consistent practices include journaling, mindfulness, and direct expression to others

The important thing is to establish the daily habit of paying attention to gratitude-inspiring events. The place to start is with a reality check because we all begin life dependent on others, and most of us will end life dependent on others.

Suggestion- During this lively festive season, consider reaching out with a heartfelt phone call or visit. Think about someone from your past who has truly made a positive difference in your life, someone you’ve never had the chance to thank fully. Make sure they are still with us. Let them know how much better your life has become because of their kindness. This small act can be a real game-changer for both of you. Gratitude naturally focuses on appreciation for others, recognizing and receiving the wonderful things people have done for us. It’s about noticing acts of kindness, savoring the good, and sharing it with others. People who feel grateful tend to focus on the positive things others do for them. Remember, the best way to show gratitude is to pay attention to others and let them know they matter.

It’s catchy, and this fosters that upward positive spiral on a friend, family, and colleagues' system level.