American philosopher and psychologist William James once said, “Man can alter his life by altering his thinking.” In the same light, in a letter from Apostle Paul, he says,

“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which passes all understanding, will guard your hearts and your minds in Christ Jesus,” Philippians 4:6-7.

The thoughts we give power can set our trajectory of internal happiness or internal discontent. Unfortunately, our society is plagued by stress and continuous movement. There never seems to be enough hours in the day, enough money in our bank account or a good balance between life and work. There is constant worry about what’s to come next.

A lot of anxiety comes from overthinking and stressing about the things we often cannot control. While there are many therapists, doctors and medications that can help remedy anxiety, there is a more easily accessible solution.

I’m sure you might have that person in your life that seems to be optimistic no matter what. Their positivity can sometimes be a bit aggravating. We might be thinking, “How can you possibly still find the good in a situation like this?”

Individuals who choose to see the glass as half full have the biggest weapon in the offense of hardships. It’s gratitude.

Neuroscience of religion

Neuroscience of religion is currently in its third decade of research. This emerging field has linked a strong spiritual life with a greater cortical thickness in the brain. This area of the brain provides insight to how our minds grow and evolve over time. It also helps diagnose neurological and psychiatric disorders.

Additionally, the prefrontal cortex is responsible for decision making and regulating emotions. A research study from the National Library of Medicine discusses how gratitude reshapes cognitive functions. The study shows there is increased emotional regulation and heightened empathy in felt connections with a higher power or gratitude during hardships. It also increases activation in the nucleus accumbens. This region releases dopamine and can lessen behaviors of addiction or stress.

The National Library of Medicine also links spirituality to a greater protection against depression and anxiety, along with the ability to find the proverbial silver lining more easily.

Gratitude becomes almost like a natural antidepressant. It actively strengthens the brain’s ability to regulate emotions, retain memories and support bodily functions. When the prefrontal cortex and limbic system are activated, negative emotions are more manageable and more easily processed.

An article published by Nuvance Health supports practicing gratitude, noting that it can lead to better health, reduced pain, improved sleep, enhanced productivity and stronger personal relationships.

Practical steps to increase gratitude

Practicing gratitude will look different on everyone. For some, it might be reframing the thought process from “this is happening to me” to “this is happening for me.” For others, they might find more solace in journaling thoughts and emotions as a way of expression to find the root of stressors. It can also help to understand a situation better. 

Turning to scripture in times of need can provide immense comfort and increase mindfulness. Being able to pinpoint all your blessings, even the ones that don’t appear to be blessings initially, becomes armor you need to wage war against anxiety and stress (Ephesians 6:10-15). Meditating on the Word and engaging in a prayer life has been linked to higher gratitude and emotional regulation.

When you can find the silver lining in your tribulation, you will naturally begin to feel more peace. You’ll begin to believe the seasons you’re walking through are learning experiences and lessons to apply to the betterment of your future. 

Before you go to bed at night, think of three positive experiences or outcomes which happened that day. This helps you search for and focus on the highlights, even if you had a bad day. 

When you face conflict with others, practicing gratitude daily will help emotions better regulate and be less explosive. This will lead to more productive conversations and redemptive solutions.

It’s also important to surround yourself with individuals that encourage your growth and support your efforts. When you’re surrounded by people that bring out the best in you, and offer constructive criticism with love, they will naturally uncover the areas of you that need more attention and care.

Many of us instinctively revert to old patterns learned from our past. While it’s important to note you can’t forget your past, you can learn to understand it. Learning the patterns and habits that bring out the unhelpful thought processes and heightened emotions, and how to work through them, can lead to more restoration from anxious thoughts and patterns.

Practicing gratitude is not a one person job, however. Having others to lean on, especially in a time of need, can help increase gratitude in your hardships because you know you’re not walking through it alone.

Conclusion

Adopting more optimism over negative thinking enhances your ability to overcome tribulation and adversity. Emotional resilience is increased during consistently practicing gratitude.

Over the course of time, this increases self-esteem as you begin to identify your strengths and blessings better. In turn, you experience more joy, hope and happiness in any circumstance. Creativity, focus and open-mindedness increase as a result of increased gratitude.

If you put all of this together, you’ve just made a new recipe for strengthening relational and intimate bonds with others and yourself.

Although, it’s important to note that practicing gratitude is an ongoing process. Be patient with yourself in all of your seasons. Some will be easier to have optimism in than others. If you find yourself back in the hole of anxiety and negativity, don’t stress, you’re not going backwards — you’re still moving forward.

That’s why we say practicing gratitude. And you know what they say, “Practice makes perfect.”

It will get easier. Put your trust in that. It’s the small steps and small victories every day that add up to the grand victory. It’s not a race.

“The mind is not a vessel that needs filling, but wood that needs igniting.” Plutarch

Featured image: Photo by William Farlow on Unsplash

Edited by James Sutton