For many of us when we think of brain health and care we think of fancy equipment, high priced services and often expensive supplements. However, taking care of and protecting the brain does not have to cost a fortune or require lots of gadgets. In fact, there are several simple and free ways to care for and love your brain. 

One no cost, easy to do way of rewiring the brain and resetting the mind that’s accessible to everyone is something most of us do or have done at some point in our lives, expressing gratitude. This is a simple practice that can go a long way in changing how we feel and think and also to aid in healthy brain functioning. 

Gratitude Defined

The Webster Dictionary defines gratitude as “an emotion of the heart, excited by a favor or benefit received; a sentiment of kindness or goodwill towards a benefactor; thankfulness.” Webster dictionary goes on to define gratitude as an agreeable emotion, consisting in or accompanied with good will to a benefactor, and a disposition to make a suitable return of benefits or services, or when no return can be made, with a desire to see the benefactor prosperous and happy.”  One of the world’s leading scientific experts on gratitude, Dr. Robert Emmons, takes the definition of gratitude further and describes it using two key components: 1. gratitude is “an affirmation of goodness’ and 2. gratitude is our recognition “that the sources of this goodness are outside of ourselves.’

My Gratitude Journey

Years ago, while going through one of the toughest times in my career, I found myself angry and stuck in negativity about the situation. I’d never been in predicament before and it even began to affect my self-esteem, confidence and nearly everything else I did. It wasn’t until I stopped complaining about it and focusing on what I didn’t have in this situation and started focusing on all I did have that things finally changed for me. From this moment on I became a #gratitudegirl. 

Fast forward to this year, I recently experienced physical difficulties that made it difficult to do much of anything other than nurse and care for myself for an entire month. This will take some time to fully recover from. In the beginning of this random ordeal every day I found myself focusing on new pains and problems with the condition. In retrospect, I noticed as I did this there were always plenty of pains and problems happening. The more I focused on pains and problems the more I noticed. Even as things got better, I held my breath wondering if it would last, it didn’t. As with my career difficulty years ago, I was too focused on the negative and fear of things getting worse. This is no way to live or be. Just as with my career challenge, at some point in the process I said enough is enough!  I was tired of the whole process and going through cycles of things getting better only to become worse again. 

While the power of my mind is not responsible for everything it certainly made things feel much harder. As the saying goes, “Whatever you focus on grows.” So, I began to focus on any and every improvement no matter how big or small. Eventually I looked for and expected more improvements. For example, in the beginning I’d awake to a part or all of my body in pain but it was now simply extremely uncomfortable. Then that extreme discomfort would become extreme annoyance and eventually I didn’t notice much at all. At each stage of improvement, I noticed and looked for something new that showed me I’d improved. I even expected improvements to last and if I experienced any set back, I didn’t fear it but reframed it as part of the healing process. I began to feel better and continue to do so. When I noticed any new difficulties creeping up, I don’t fret. I monitor it, care for it with love and plan to contact my medical doctor if needed, which I have not had to do since doing better. Every day I find a new thing to be grateful for as I expect complete healing and recovery. 

Evidence-Based Benefits of Gratitude

There are so many benefits to gratitude.  Previously written on a blog (drccj.com), “hundreds of studies have documented a wealth of social, physical, psychological and brain-based benefits of gratitude for nearly anyone of all ages, both adults and children. Here are many of the benefits of practicing gratitude and making it a regular habit, which is backed by research:

• Increases happiness, joy, pleasure, enthusiasm, and other positive emotions
• Improves satisfaction with one’s life
• Boosts feelings of optimism and hopefulness
• Reduces anxiety and depression, even within those with chronic diseases
• Strengthens the immune system
• Lowers blood pressure
• Reduces symptoms of illness
• Makes us less bothered by aches and pains
• Encourages us to exercise more and take better care of our health, as happier people are more proactive about their health
• Improves sleep time and sleep quality
• Builds resiliency, for both daily life difficulties and more serious events such as

PTSD

• Strengthens relationships, with family members, romantic partners, and friends    Promotes forgiveness when we’ve been wronged and remorse (apologizing) when we have wronged
• Attracts others to us and makes us more likable
• Increases decision-making abilities
• Improves productivity
• Improves personality
• Reduces self-centeredness
• Decreases materialism
• Increases spirituality and connection to a higher power”
• Improves self-esteem
• Results in living longer
• Reduces feelings of envy
• Helps us relax
• Deepens relationships
• Improves management abilities
• Helps improve networking

My Challenge to You

You don’t have to take my word for it. You can try it out for yourself and see how it works for you. I challenge you to intentionally practice gratitude for one week. Notice your thoughts, how you feel and any other changes. While you may notice shifts in your mindset, you can’t see the effects on your brain but trust me it’s there. And the more you focus on being grateful even for small things and in tough situations, the more you’re rewiring your brain and creating new, healthy neural pathways. Of course, practicing gratitude is not a cure all and does not replace the advice of a mental health or medical professional. However, it should complement your wellness treatment plan. Should you take this challenge be sure to come back here and share what the experience was like.