One key difference between the ‘haves’ and the ‘have-nots’ is a gratitude practice. Whether you have or you have not is often qualified by your perception.
Yes, friends, I’m being bold here.
For example, anything less than owning a Ferrari may be a ‘have-not’ to one person. Another person will consider that they ‘have’ if they own a working vehicle.
The worth of your life circumstances is really in the eyes of its beholder. This is why a gratitude mindset (and practice) are so transformative. It shapes your perception.
This isn’t a newfangled concept either.
One of my favourite verses implores me to give thanks in all things, for this is the will of God for me in Christ Jesus. Whether you are walking with Jesus or not, I encourage you to be open to the wisdom inherent in the verse i.e. giving thanks in all things.
All things definitely include your work.
Of course, I did a little digging to try to understand the science behind gratitude (because if the verse is wise it should also be true). I think you’ll be blown away by what I discovered!
There are also some juicy tips in here that you can use to create a reinvigorating gratitude practice at work. I honestly believe that an attitude of gratitude is the way to transforming your life by transforming your mind (the rest of it will follow, don’t worry).
One more thing: if you’re thinking that this doesn’t apply to you because you’re burnout, frustrated, fed-up or you hate your job, I’ve got news for you: a gratitude practice will be especially helpful if you work in a place straight from Dante’s Seven Circles. I know because I’ve been there.
So friends, let’s keep an open mind and a humble heart and dive wholeheartedly into a gratitude practice.
What is Gratitude?
The folks who study gratitude define it in many ways. Essentially, it boils down to 2 key characteristics:
1.An emotion
Gratitude is a positive emotion of appreciation. Appreciation is that fuzzy warm feeling which occurs when you recognize the worth of something.
2. A state or disposition
This aspect of the definition is probably where the cliche ‘an attitude of gratitude’ was born. Gratitude is also a state by which we predispose ourselves to the experience of the position emotion of appreciation.
Moreover, gratitude requires us to affirm goodness to ourselves, while acknowledging that the goodness arises outside of ourselves.
This is why I use the term ‘gratitude practice‘. Gratitude is not a passive occurrence. Actually, it is an emotion why we actively procure by our actions.
This active state of procuring positive emotion is a gratitude practice distilled.
Gratitude is not dependent upon the actions of others or our circumstances. It is actually a decision about the way we live.
P.S. You can even measure gratitude! I’ll be sending a questionnaire to measure gratitude to the Wukkin email community this week (Dec. 10/11 depending on your time zone) so make sure you’re subscribed!
The Science of a Gratitude Practice
Friends, fortunately, the scientific effects of gratitude have not escaped the focus of our academic intellectuals out there.
As a result, there are several studies that have described the effects of gratitude.
FYI, these studies use relatively small participant groups and are largely funded by the same organization. Nevertheless, I think that their findings represent the impetus (hopefully) for larger studies with greater diversity among participants.
The studies that I encountered with my research hat examined gratitude from 4 different angles:
Well-Being
Gratitude has a positive impact on well-being and mental health. For example, this study posited that gratitude predicted better sleep quality and sleep duration.
This may indicate that persons who practice gratitude, by sleeping longer and better, have a better chance of being less stressed and thereby less likely to be subject to high cortisol levels.
Truly, I highly doubt that anyone over 30 can tell me that a sweet sleep is overrated. It’s not. Really.
Life Satisfaction
Generally, gratitude is linked to positive life-satisfaction. Life satisfaction in this context has the obvious meaning i.e. a person’s evaluation of his/her satisfaction with life.
This study also makes sense to me. When I am living in gratitude, I feel more content overall because I am focusing more on what I have rather than what I don’t have.
Emotional Regulation and Stress
A gratitude practice can help you regulate your emotions and may act as a form of motivation. It may also counter the effects of anxiety or stress.
While I think that it is important not to suppress emotions, this study suggests to me that a gratitude practice can help temper them.
In other words, whatever upset you in the past may fail to do so when you are living with appreciation for situations, people and things.
This has certainly been true for me, especially by helping me become relatively unbothered by difficult or bullying coworkers.
When you really consider how fortunate you are, you can remain inhaling the sweet scent of contentment regardless of a coworker’s stinky attitude.
Benefit to Others
A gratitude practice may also increase our willingness to engage in pure altruism i.e. benefits to others without any correspondent benefit to self.
This study is particularly interesting because it suggests that gratitude is one of the few dispositions that creates personal well-being as well as no-strings enhancement of others.
That’s simply amazing! Gotta love a twofer.
Your Gratitude Practice at Work in 5 Steps
A gratitude practice clearly has many benefits. So why exclude that practice from work, where we spend most of our time?
Honestly, I cannot think of a compelling reason against including a gratitude practice at work. And it’s probably the area of our life that needs it the most.
If you’ve been reading Wukkin for a while, you know that I’ve had my share of experiences with toxic work environments. These tips that I’m about to share with you completely changed my perspective, mindset and attitude towards my work swamp.
I’m not exaggerating when I say that a gratitude practice can completely transform your worklife without you changing jobs!
For the record, that’s not to say that you shouldn’t transition to a different job or career if that’s where you are in your work journey. My free guide will help you figure it out while you implement this gratitude practice.
Remember your ‘why’ at work
I’m not talking about the money here; I’m talking about the people.
Most of us are working to either support ourselves or our families. IRL, they are what matter.
Money itself and its accumulation are usually secondary to the things that we believe that we can get using money.
Consider using a photo to remind you of your reason for working. Look at it often and remind yourself that these people are worth your effort. Then, repeat after me:
I am grateful for the opportunity to work to support myself and/or my family.
Take time to appreciate your coworkers
Even the stinky ones.
Putting them aside for the time being, there is usually at least one person who will offer a smile, a conversation, a kind word. This person usually makes your day a bit brighter (and in a job you hate, a bit more bearable).
So thank them. Show your gratitude.
Buy them a cup of coffee. Bake some cupcakes for the office. Hand out Christmas cards. Take the time to genuinely complement a coworker on a new hairstyle, Zoom background or dress.
After you do this, repeat this gently in your mind:
I am grateful for the people that I work with.
Learn your lessons appreciatively
Remember those stinky coworkers that we talked about? And I don’t mean body odour here friends.
Believe me when I tell you that they teach you the most life lessons, like emotional regulation, boundaries, tact and strategy.
Appreciation for these lessons does not mean opening the door for misbehaviour. In fact, it is important that you keep your boundaries firm.
Nevertheless, when faced with a difficult situation caused by the office tyrant, use it as an opportunity for growth.
What weaknesses in you are being exposed? How can you turn them into strengths? Even if you froze in the situation, what could you do differently next time?
You can’t change the past and the future is unknown, but you can work to create the best version of yourself in the present.
In these times, remind yourself-
I am grateful for the lessons that these trials are teaching me. I am becoming a better version of myself.
Take a gratitude practice break
Instead of just a snack break, consider taking a few moments each working day to recall all the affirmations of gratitude that apply to your career. It is your gratitude practice moment.
Using deep breathing to calm yourself, focus on each of the affirmations one at time. Do this for about 10 minutes.
Easy peasy.
Simple, but extremely effective. By doing this, you are literally practising gratitude and living the following affirmation:
I will take the time to be grateful today.
Be the reason that others are grateful
Part of the gratitude disposition is this desire to pay it forward. From my experience it’s absolutely true.
Therefore, take every opportunity to be as kind as you can to others. Perfection is not required; your best efforts are enough.
Help the newbie intern. Smile at your janitor. Help a colleague.
You will feel good and so will they!
Now, you might be the one with the bad attitude at work. All is not lost. Actually realising that you have an issue is half the battle. Consider seeing a mental health professional to talk through any issues. There is no shame in taking care of your mental health, just as you would your physical health.
In doing this, you will be taking the opportunity to be kind to yourself too.
I will do my best to be kind in all situations.
In closing, an attitude of gratitude will transform your worklife, especially during this holiday season. You will actually enhance your well-being, life-satisfaction, emotional regulation, calmness and your contribution to others.
Just give the gratitude practice at work today a try – act, affirm and watch the good feelings roll in.
Have you implemented a gratitude practice at work? Do you plan to? If you have, what has the effect been for you?
Looking forward to hearing from you in the comments below!
Until next week my friend, go forth and be awesome.