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Be Grateful
Part 1- Definition and barriers
Part 3- Gratitude and happiness
Authentic-Happiness.com
Part 2- Gratitude studies
Part 4- Your "gratitude" challenge
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2Part 1- Definition of gratitude
* a feeling or attitude in acknowledgment of a benefit that one has received or will receive
* “Gratitude is the memory of the heart." – French Proverb
Synonyms of gratitude:thankfulness, gratefulness, or appreciation
3Part 1- Definition of gratitude
* Historically, gratitude has been celebrated by many philosophers and spiritual teachers:
* Cicero wrote, “gratitude is not only the greatest of virtues, but the parent of all the others.”
* Buddha writes, “a noble person is thankful and mindful of the favors he receives from others.”
4Part 1- Barriers to gratitude
* Too busy doing* Not understanding where true help
comes from* No time to dedicate to others* Not looking up to what is looking* Not paying attention to others' feeling,
comments or behavior
Thoughtlessness
5Part 1- Barriers to gratitude
* Too many "Thanks... but..."
* Can we share true positive feelings if our mind is cluttered with negative emotions?
Thoughtlessness
Discontent
6Part 1- Barriers to gratitude
* Disregarding team efforts* Motivating by personal gain or credit
on the back of others* All day on the phone with no respect
for others* Disrupting meeting or conversation
Thoughtlessness
Selfishness
Discontent
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7Part 2- Gratitude studies
* According to Sonja Lyubomirsky, practicing optimism and gratitude is an integral part of subjective happiness
8Part 2- Gratitude studies
* The efficacy of gratitude interventions has been studied and demonstrated in clinical samples by Prof. Seligman
* Find out more about "Positive Psychology", click on the picture below:
9Part 2- Gratitude studies
* Robert Emmons defines gratitude as "the forgotten factor in happiness research".
* For instance: a daily gratitude intervention (self-guided exercises) with young adults resulted in higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison (ways in which participants thought they were better off than others).
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* Use a real journal or an online app
* Complete one of the following 7 assignments everyday of the week:
Assignment 1: Write down how grateful you are, what happened, for what, to whom
Assignment 2: Take a picture of one thing, person, place or specific moment that makes you feel grateful.
Part 4- Your gratitude challenge
Create your gratitude journal
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Assignment 3: write a Thank You note to yourself: for big items and small things, for enjoying the last walk, for taking the time to focus, ...
Assignment 4: find and document 2 quotes about gratitude: how do they relate to you? To which situations?
Part 4- Your gratitude challenge
Create your gratitude journal
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Assignment 5: write down the 20 most wonderful things about you: your strengths, what people like you for, ...
Assignment 6: List 5 people in your life who are difficult to get along with. For each of those people, write a list of 3-10 qualities for which you’re grateful.
Part 4- Your gratitude challenge
Create your gratitude journal
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Assignment 7: write down and send a Thank You note:1. Best is hand-written2. Address the recipient as Dear . . .3. Open the letter by thanking for the gift, hospitality or kindness offered4. Then give some indication of you enjoyed or used the gift
Part 4- Your gratitude challenge
Create your gratitude journal
Click on the screen
* wikipedia.com
* Seligman, M. E. P. (2002). Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment. New York, NY The Free Press* Emmons, Robert A., and Teresa T. Kneezel. "Giving Gratitude: Spiritual and Religious Correlates of Gratitude." Journal of Psychology (2005)* Watkins, P. C., Woodward, K., Stone, T., & Kolts, R. L. (2003). Gratitude and happiness. Social Behavior and Personality* McCullough, M. E., Tsang, J. & Emmons, R. A. (2004). Gratitude in intermediate affective terrain: Links of grateful moods to individual differences and daily emotional experience.Journal of Personality and Social Psychology* Lyubomirsky, S., Sheldon, K. M., & Schkade, D. (2005). Pursuing happiness: The architecture of sustainable change. Review of General Psychology,
* How Gratitude Can Change Your Life, www.thechangeblog.com/gratitude* True Secret to Success: Gratitude | Inc.com, www.inc.com/.../gratitude-true-secret-to-success.html* The Power of Gratitude - Oprah.com www.oprah.com/spirit/The-Power-of-Gratitude
Sources and References 15
Slide transcripts 16
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