The Science of Gratitude and Wellbeing

We all want a happy life, but when we are built to always seek out the next best thing, how often do we spare a minute to consider what we already have? Research shows that the practice of gratitude -- the appreciation for the good things, material or otherwise in our lives -- can be essential for our long-term emotional wellbeing and resilience. Guided by the evidence-based principles of positive psychology and cognitive behavioral therapy (CBT), this program is designed to help you:

• Learn about why gratitude can be so impactful for our mental health from a psychological, social and even biological standpoint.
• Learn about the tangible benefits practicing gratitude can provide in our own lives as well as our relationships with others.
• Incorporate gratitude practices in an easy, structured way.
• Rely on gratitude as a source of strength and coping when things get tough.

With targeted lessons, video summaries, and interactive activities, Resilify's Science of Gratitude and Wellbeing program can be a powerful tool as you continue your journey of self-improvement.

Program Sessions

Session 1: What is Gratitude?

Overview: A comprehensive overview of the concept of gratitude -- what it looks like, why it can be helpful, and how to put it into practice.

Activities: Begin your journey of accessing your gratitude and engage in a practice to develop a growth mindset.

Session 2: Gratitude and Interpersonal Relationships

Overview: Learn how gratitude can not only shape our own wellbeing, but can have a positive impact in our relationships with the people we care about as well.

Activities: Engage in a gratitude-based mindfulness practice and learn how to develop more positive self-talk.

Session 3: The Science and Principles Behind Gratitude

Overview: Explore the rationale behind why gratitude works the way that it does, including how gratitude can affect the brain and the body.

Activities: Practice visualization and delaying gratification to further improve your experiences with gratitude.

Session 4: Gratitude and Happiness

Overview: Drawing upon the principles of positive psychology, learn how gratitude can directly impact our feelings of happiness.

Activities: Practice being intentional about bringing balance into your life with the Wheel of Life activity.

Session 5: Gratitude and Meditation

Overview: Mindfulness meditation and gratitude often go hand-in-hand. Learn why these two concepts are related, and how -- when combined -- they can do wonders for our wellbeing.

Activities: Relax as you practice a gratitude-focused meditation, learning to acknowledge, rather than avoid, all that is around and inside us.

Session 6: Gratitude Journal

Overview: The gratitude journal is one of the most powerful tools in our gratitude toolbox. Learn how best to keep a log of what we are grateful for, and why journaling can be so impactful.

Activities: You have learned about what gratitude journaling is. Now you get to practice for yourself!

Session 7: Gratitude Challenge

Overview: This last session in the program is a culmination of what you have learned thus far. We invite you to take part in a gratitude challenge, engaging in at least one gratitude practice every day for a month! Tips and tricks are provided to help you keep up with the challenge.

Activities: Engage in activities that will help support and inspire you during your own personal gratitude challenge, guiding you on how to think positively and appreciate the little things in life.

References

• Effects of gratitude intervention on mental health and well-being among workers: A systematic review — Yu Komase, Kazuhiro Watanabe, Daisuke Hori, Kyosuke Nozawa, Yui Hidaka, Mako Iida, Kotaro Imamura, Norito Kawakami.
• Gratitude — Alexis T. Franzese, Carolina P. Seigler.
• Does gratitude always work? Ambivalence over emotional expression inhibits the beneficial effect of gratitude on well-being — Lung Hung Chen, Mei-Yen Chen, Ying-Mei Tsai.
• A structural model relating gratitude, resilience, psychological well-being and creativity among psychological counsellors — Boshra A. Arnout, Ayed A. Almoied.
• Feeling Thanks and Saying Thanks: A Randomized Controlled Trial Examining If and How Socially Oriented Gratitude Journals Work — Brenda H. O'Connell, Deirdre O'Shea, Stephen Gallagher.