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Cultivating A Grateful And Healthier Heart
The year-end period can bring mixed emotions for many people, particularly as the world goes through yet another year of living with the COVID-19 pandemic. What was typically the time of the year filled with gatherings, festivities and holidays, has now been replaced with a much-muted version with various restrictions and reminders that life is no longer the same as it used to be pre-COVID. As Singaporeans, it is very easy to fall into the habit of complaining – which some have termed as our unofficial “national sport”. In light of the situation, choosing gratitude and being thankful becomes especially important.
Gratitude is Good for Your Heart
Research shows that gratitude is linked to greater happiness and well-being, reduced stress and anxiety, and improved social relationships. Gratitude is also associated with physical health benefits such as improved sleep quality and immunity, fewer aches and pains, lower blood pressure, increased likelihood of more exercise and healthier eating habits.
In studies specific to heart failure patients, patients who reported higher levels of gratitude had better sleep, less depressed mood, lower fatigue level, better confidence in managing their heart condition, and lower levels of inflammation in the body. All these together point towards how cultivating a grateful heart could in fact lead to a healthier heart through both direct and indirect means.
Simple 3-Step Gratitude Practice
Here are some ideas you can adopt to practise gratitude as the year ends or incorporate into your lifestyle as you enter the new year – after all, any time is an excellent time to practise gratitude!
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KEEPING A GRATITUDE JOURNAL
This is one of the most widely researched gratitude practices recommended by experts. In a physical journal or on your phone with an opp, write down 3 to 5 things you feel grateful for and be as specific and in-depth as possible. This can range from something small (e.g. the delicious meal you had) to something more significant (e.g. life milestones such as the birth of a child).
Recommended frequency:
- Short entries can be made on a daily to weekly basis to cultivate it as a habit.
- In-depth entries can be done at longer intervals (e.g. monthly or quarterly)
or on key dates (e.g. birthdays, anniversaries and special festivals).
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VISUAL REMINDERS
When life gets busy, having visual reminders around us can be especially helpful in giving us that additional push to remember to cultivate a grateful heart. It can be anything that triggers a thought about what we are thankful for, such as a word, picture, or quote.
This can be done in the following ways:
- Display visual reminders on the lock screen or background of your mobile phone
- Display posters or pictures around your home or desk
- Create a Gratitude Jar or Board
Recommended frequency:
- Switch up these visual reminders once a month so that you do not become too accustomed or ‘numb’ to it.
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THANKING OTHERS
Take every opportunity to express your thanks to people around you – from your loved ones, neighbours, colleagues to service staff. Doing so can make others feel appreciated while lifting your own spirits. The more you express your thankfulness, the more people around you are likely to do the same.
Try these:
- Say thank you (and be specific where possible)
- Send a text message
- Write a birthday or festive card for someone, and include what you appreciate about them
Recommended frequency:
- As often as possible!
While gratitude may not come naturally, especially during challenging times, we can all take steps to develop it. This festive season, let us choose the gift of gratitude for ourselves and those around us by cultivating a grateful and healthier heart!
Article is contributed by Ms Janice Chen, Senior Occupational Therapist, Department of Rehabilitation, National University Heart Centre, Singapore.
