It’s easy to be bitter. Turn on the news or scroll through social media and you’re likely to find some earth-shattering headline that makes your stomach sink. Or perhaps you’re reconciling with fears for the future: laughable employment rates, overpriced housing and an ever-shrinking dating pool. Maybe it’s simpler — you got caught in the rain at a Hurry ‘Canes Shuttle stop and you’re feeling particularly angsty about it. Practicing gratitude is no basic feat. At times, you may wonder, “Well, why even bother?” But when it comes to gratitude, it’s less about the “why?” and more about the “why not?”

An Underdog of a Lifeline

Gratitude isn’t just for self-care enthusiasts. It’s a state of mind that has the ability to improve not only your day-to-day experiences but also your mental health.

Dr. Amy Weisman, the associate director of UM’s Clinical Psychology Adult Division, said, “Gratitude helps shift attention away from negative emotions and toward what is going well in one’s life, fostering a more positive outlook.”

Frustration, sadness and anger can oftentimes be debilitating if not balanced with their antithetical counterparts. A moment’s reflection on thankfulness can do wonders.

As part of her research and clinical work, Weisman developed a family treatment model for schizophrenia called ‘Culturally Informed Therapy for Schizophrenia’ or CIT-S. The model includes a spirituality segment, which also incorporates gratitude practices “given the strong evidence that they help individuals and families cope with major life challenges.”

Clearly, gratitude is a tool to be used in many facets of coping.

Dr. Paul Dunion, a consulting psychologist, author and writer for Psychology Today said, “I typically treat my patients who have depression by beginning to practice with both gratitude and generosity, and if they practice both, it’s almost impossible to stay depressed, assuming they don’t have a chemical disorder in which they need to be medicated. But if it’s early depression, gratitude and generosity go a long way.”

Recognizing and appreciating what you have, then paying this forward, can be a healthy reprieve from a downward spiral.

Remember Your Thank Yous

Gratitude can strengthen the foundation of just about any relationship – be it familial, professional or romantic.

Weisman said, “I think of gratitude as a form of social glue. Whether in families, faith communities or workplaces, it can help people feel seen, valued, and connected.”

Weisman went on to cite, “Psychologists Sarah Schnitker and Jo-Ann Tsang have shown that gratitude enhances prosocial behavior and strengthens interpersonal relationships. Tsang, in particular, emphasizes that gratitude is inherently social.”

Communicating gratitude is an act of reciprocated affection. It isn’t a stretch to suggest that most people want to feel needed, and they want to feel appreciated.

Dunion said, “When it’s expressed to somebody, it confirms the value of participating with that person, whether they’re collaborating or creating something. It says, ‘I’m glad you’re here and my experience is richer because of your presence.’”

Sophia Conner, a freshman studying communications at UM says she’s adamant about the importance of gratitude.

“I like to be surrounded by people who practice gratitude, and I find that [I don’t get along with] people who don’t. They’re quite draining,” Conner said.

When ‘thank you’ doesn’t appear to be a well-used phrase in someone’s vocabulary, it’s noticeable.

Be So For Reel

So, you’re telling us the massive internet platforms directly comparing millions of people’s social lives, world experiences and material possessions might pose a threat to gratitude? We never would have guessed.

Truly, it’s easy to get swept up in the lives of others and lose your sense of thankfulness. Someone is always going to have more — but someone is always going to have less too.

On social media and gratitude, Conner said, “I think at the end of the day, social media is a reflection of your mind. So you have to use it very intentionally, and I intentionally follow people who practice a lot of gratitude.”

Navigating social media with mindfulness is certainly a step in the right direction. Try not to be too ensconced in your algorithm’s echo chamber.

Practice What We Preach

Practicing gratitude can manifest in the form of a journal, a letter or even a jar. If you write one note of gratitude a day and keep them in a jar, soon you’ll have a wealth of refreshing reminders.

Weisman said, “Writing a heartfelt letter to someone you’re grateful for, and optionally reading it to them in person, can have a profound emotional impact.”

Dunion pointed out, “Most people’s egos are waiting for some pay-off. When that’s going on, it’s very difficult to appreciate the life that they have… Wake up, give thanks to the new day you’re given.”

It’s as simple as that, and yet, the effect is profound.

Heather Sluka, a UM senior majoring in creative writing, reflected on her experience of practicing gratitude.

“For me, it’s oftentimes mental, unless it’s someone directly doing something for me, in which case I will profusely thank them probably too many times,” said Sluka.

Maintaining mindfulness and savoring each day might not come naturally to all, but it doesn’t hurt to try. We recognize that in times of political and economic uncertainty, gratitude can be a big ask. And who knows? You might find that gratitude gives you strength when you didn’t know you needed it.

words_kelsey conrad. design_amber mason. 

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