Gratitude: How You Can Show it in Just 60 Seconds

Gratitude is a powerful emotion that involves feeling thankful for the positive aspects of life, no matter how big or small. Expressing gratitude is about recognizing and acknowledging the good things that you have received, whether they come from other people, nature, or even from within yourself. Taking the time to show gratitude can lead to a more fulfilling and satisfying life, so we challenge you to embrace what you are grateful for.

Why we need gratitude

Gratitude serves multiple purposes that contribute to our overall well-being. It can foster a sense of abundance, improves mental well-being, and strengthens relationships. Feeling grateful often motivates us to pay it forward, leading to acts of kindness and generosity towards others.

Strengthens Social Bonds

Being appreciative is an important tool in social relationships. Gratitude fosters closeness, trust, and mutual support. Acknowledging the effort and kindness of our friends, work peers, or others around us creates a supportive network in both our personal and professional lives. When people express gratitude to each other, this can enhance the overall quality of the relationship.

Enhances Overall Well-being

Expressing gratitude shifts the focus on what we don’t have or lack towards what we do have. Gratitude promotes a positive outlook on your current life and where you are at. Focusing on the areas of your life that you are grateful for can help reduce stress and its negative effects on both mental and physical health.

Combats Negativity

Taking time out of your day to show gratitude can help combat negative emotions like envy, resentment, or entitlement. If you are able to focus on the positive aspects of your life, then this can lead to greater resilience and satisfaction. It encourages a mindset of appreciation and optimism, which can buffer against stress and adversity.

Ways to show self gratitude

The first place to start when expressing gratitude is with yourself. It is an act of self-love to acknowledge parts of yourself or your life that you are grateful for. The act of being grateful can diminish stress, anxiety, and depression.


Journaling to express gratitude can be a wonderful way to cultivate a positive mindset and focus on the things in your life or about yourself that you appreciate. Set aside dedicated time each day to reflect on what you are grateful for. There are gratitude journals that have prompts, allowing this to be an easy thing to add to your morning and evening routine. Remember to focus on the little things, like the delicious dinner you ate that day.


Practicing mindfulness can deepen your sense of gratitude by helping you be more aware of the beauty and gifts in your life. Start with increasing your awareness of the aspects of yourself you are grateful for, practice gratitude in your meditation, and remember to be patient. The act of being mindful takes time, so enjoy the process of finding parts of your life you are grateful for.


Another way to practice self gratitude is by reading books about being grateful and thankfulness. Some of our favorites are The Little Book of Gratitude by Dr. Robert A Emmons or Gratitude by Oliver Sacks. If journaling isn’t something you enjoy, then reading a book about gratitude could be the right practice for you to include in your evening routine.

How to show gratitude towards others

Relationships are so important in every aspect of life. Taking the time to tell those around us that we are grateful for them or something they did is just as important as showing gratitude towards yourself.

Quality Time

Is there someone in your life that you are thankful for? One way to show them is by making an effort to spend quality time with them. While spending time with them, ensure that you are communicating that you are thankful for them. Don’t be afraid to be specific and give details of why you are grateful for them.

Physical Acts of Showing Gratitude

There is more than one way to express gratitude towards others. For example, if you are grateful for a coworker for helping you out at work, but aren’t close enough to spend quality time with them, think of other ways to express your gratitude. Write handwritten notes or cards, reciprocate the kindness they have shown you in the future, or offer support/help to that person. Anything to let that person know that you acknowledged their act of kindness and appreciate it.

Pillars of Wellness

Being grateful for our health and wellness is often taken for granted. At Anderson’s Nutrition we believe there is more to a healthy lifestyle than eating a balanced diet and physical activity. Expressing gratitude has a strong impact on our mental health, which also plays into a healthy lifestyle. If you are someone striving to have a more positive outlook on living a healthy lifestyle, consider meeting with one of our Registered Dietitians.


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