A gratitude practice is about taking the time to notice and say thank you for the good things in your life. This practice allows a person to take stock of their life and show appreciate for the things they may typically take for granted.

This is an intentional choice that encourages a person to remind themselves of what it is that makes them feel happy and grateful, no matter how big or small.

Building a gratitude practice should not be complicated. The goal is to create something that can easily form part of your daily life and to motivate you to look for the good all around you.

To build a gratitude practice, pick a simple daily habit that you will stick to. For example, you could jot down three to to five things a day that you feel grateful for. Be specific so that you can truly reflect on the value of whatever or whoever you’re writing about. For instance, instead of writing that you’re thankful for your friends, ask yourself what it is about them makes you feel grateful? Is it their kindness, their sense or humour, or their loyalty? It’s important to put genuine thought into whatever gratitude practice you choose.

Another option is to take time to stop and notice the things around you that fill you with the feeling of gratitude. When you’re out and about stop and smell the roses and notice the things that surround you that you appreciate. Maybe it’s the sunshine, a cool breeze, your favourite restaurant, or pretty flowers. Whatever is, take a moment to notice it and say thank you, aloud or in your head for it.

The simple the practice is the better. It’s also important to have a practice that you can easily incorporate into your life, so that it’s harder to forget. For example, you could pair your gratitude practice with a daily routine like brushing your teeth.

There are countless ways to practice gratitude so feel free to do whatever it is makes you feel good or works in your personal life.

1. Keep a journal: Write a list of things of that you are thankful for every day.
2. Write notes: Send a heartfelt message or thank-you note to a loved one.
3. Meditate: Spend time deep breathing and reflecting on the positive things that exist within your life.
4. Say thank you: Let people know the reasons why you appreciate them.

Practising gratitude can help reshape the brain through neuroplasticity, the brain's ability to form new neural pathways. It activates areas of the prefrontal cortex involved in emotional regulation and is associated with the release of feel-good neurotransmitters such as dopamine and serotonin, helping to reduce stress and promote a more optimistic outlook.

Gratitude also lowers activity in the amygdala which reduces stress and anxiety and strengthens neural connections so gratitude can eventually become an automatic habit.

Therefore, the more consistently you practice gratitude, the more likely to are to strengthen these positive neural pathways and experience a greater sense of calm and wellbeing over time. However, building a gratitude practice is not always easy, so be patient with yourself if you struggle to feel grateful or to maintain your gratitude practice.

you build and carry out a gratitude practice, the more your brain will change and the more at peace you should feel overtime. However, this is not always easy, so don’t beat yourself up if you struggle to feel grateful or to build and maintain a gratitude practice.

There can be. It’s important to not put pressure on yourself to ignore painful or negative feelings. Gratitude is a highly fruitful practice that can have a huge positive impact on your wellbeing. However, it can be very difficult to feel like you must force gratitude or downplay any pain or struggles you face.

This pressure can lead to feelings of guilt and shame where you feel disappointed in yourself for struggling to be happy or optimistic during tumultuous periods in your life. You can also get trapped in a cycle of emotional invalidation where you minimise your struggles because ‘other people have it worse’ and so you should never complain.

Toxic positivity is another unfortunate consequence of constantly forcing feelings of gratitude. This is the belief that people must always look on the bright side and think positive, no matter what they are dealing with. This puts undue pressure on people to feel good 24/7, a highly unrealistic and unfair expectation.

You can train yourself to be more grateful by taking small, positive steps every day that focus your attention on the good things you have in your life as opposed to fixating on the negative or less pleasant parts of your life.

Try writing down a few things every day that you appreciate, no matter how small. Anything that made you feel happy or appreciative throughout the day is worth reflecting on. Take time to slow down and pay attention to pleasant things around you, such as sunlight or a cool breeze.

Something else that can be helpful is contemplating about the things in your life that you appreciate, from basic comforts to important relationships, or precious memories. This can remind you all the important things in your life and remind you to say thank you for them.

There are many benefits that come with a consistent gratitude practice:

• Happiness: If you focus on the positive you feel happier and more optimistic throughout the day.
• Better sleep: Writing down what you are thankful for before going to sleep can improve your sleep.
• Lowers stress: Gratitude reduces stress hormones and relaxes your mind and body.
• Strengthens relationships: Saying thank can make your loved ones feel appreciated and strengthen your bonds with them.
• Builds mental resilience: If you can focus on the positive, you may find it easier to deal with tough times and bounce back quicker.