When it comes to wellness practices for busy working moms, we want to have options that are quick, simple, and effective. We know that personal wellbeing is important, especially because of all we have to juggle on a daily basis. But between all that juggling, sometimes we just don’t have the time for long routines. Practicing gratitude is an ideal way to support our overall wellness without taking up a ton of time or resources.
Practicing gratitude helps to improve our overall wellbeing.
Research has consistently shown that practicing gratitude helps support our emotional, physical, and social wellbeing, which are important components of our total wellness. It’s science, y’all.
We have improved resilience and cope better with stress. Stress is a part of our daily lives that we know well – maybe too well. The practice of being grateful makes us more resilient and better at handling stressful situations. We become more forgiving and compassionate, and we don’t react as negatively to the unpredictability of life (and kids – you know what I’m talking about). Being able to cope more positively with stress and manage our emotions is great for our own emotional health, and it also sets a good example for our littles on managing their big feelings in a healthy way.
We feel less isolated. Working moms commonly deal with feelings of isolation and loneliness. We are so occupied with the day to day tasks that we don’t have much time for hobbies or hangouts. In the early stages of motherhood, we often lose contact with our old social circles and enter the “roommate phase” with our partners. Expressing gratitude for the support and people we do have can help us to manage these feelings.
We feel more optimistic and have a more positive outlook. When you focus on the good, you become a more optimistic, glass-half-full kind of person. This improves our overall outlook on life and contributes to feelings of balance and fulfillment.
We have improved self-esteem. Being grateful allows us to recognize the good in others and in the world, and when we do that, we recognize the good in ourselves. We might feel unappreciated and overworked at times, but by practicing gratitude, we can recognize how important we actually are to our family, friends, and the community.
We have better physical health. On top of the mental and emotional benefits to practicing gratitude, there are also physical benefits. Practicing gratitude helps calm our often overstimulated nervous systems and can help us sleep better, have lower blood pressure, and have a stronger immune system.
Funny how such a simple thing can initiate a cascade of positive thinking and action that ultimately leads to a more fulfilled life. So the next time everyone is at the Thanksgiving table and you’re all going around telling each other what you’re grateful for, you’re actually doing more for yourself than you think!
There are many ways to practice gratitude.
There are many ways to practice gratitude, but it all boils down to the act of reflecting on the good things in your life. In doing so, you focus less on the negative and start to notice more of the positive.
Reflect on the little things as they happen. Practicing gratitude doesn’t have to be about big achievements or events. The little things can fill your life with positivity too – that good cup of coffee you had this morning, a funny joke you heard on the radio on the way to work, your warm blanket at night, or the hot shower you took when you got home.
Start a gratitude journal. There is something about the act of writing that enhances our retrospective powers. When we write something down, we reflect on it more deeply than if we were to just think about it. Start off a gratitude journal by writing down 3-5 good things that you are grateful for. It can be anything – an experience, a person, an event, or a feeling. Be as specific as you can be. I usually do this on my phone at night before bed a few times a week, and it helps me go to sleep with a positive mindset. If the day has been particularly rough and I’m having trouble seeing the good, I can look back on what I’ve written and experience those positive emotions all over again.
Write a thank you note to someone you’re grateful for. When you express gratitude towards people, you develop stronger connections with them and improve your social wellbeing. It could be towards a partner, friend, teacher, or colleague. In turn, that person will be motivated to build your relationship further and the cycle of positive support continues. They’ll also be really touched by the gesture!
Practice gratitude with your family. Practicing gratitude with your family deepens your connections with them and helps spread positivity to the ones you care about the most. It’s especially beneficial for little kids with notoriously big feelings, equipping them with helpful tools for managing their emotions and teaching them that there is always something to appreciate no matter the circumstance.
Try a gratitude meditation. Sometimes we are so tired of doing all the work for others that we don’t feel like doing much for ourselves. On days like this, let yourself be guided by a gratitude meditation. There are tons of gratitude meditations of varying lengths available for free – simply search “gratitude meditation” online and pick the one you like. Try it first thing in the morning or let yourself drift off to sleep with it.
Put up a gratitude board at work. If you want to spread a little positivity in your office, think about trying a gratitude board at work. Suggest to your colleagues that they pin post-it notes of what they are grateful for about their jobs. Keep it in a place that everyone can see – that way, others can use it for inspiration when the work gets hard.
Volunteer. Volunteering is a great way to inspire feelings of gratitude. When we do nice things for other people without expecting anything in return, we naturally feel good about ourselves and it’s easier to be more positive. Volunteering is something the whole family can get in on – it teaches kids not only to be grateful for what they have, but also about the importance of contributing to society.
You don’t have to practice gratitude every day.
How often should you practice gratitude? Some say you should do it every day to get the most benefit. Others say a few times a week is enough. Realistically – do whatever suits you and your lifestyle.
The last thing you want to do is add another task to the day if it’s going to feel like a chore. If you can only do it once a week, that’s okay – you are still doing something to support your wellbeing. As with anything new, it can feel a little awkward in the beginning, but it shouldn’t be burdensome or stressful.
If you decide to make it a daily practice, consider varying the details so that you don’t become numb to the same things over and over. Being grateful for your health every day is great, but maybe you can choose a different aspect of it to focus on each day.
I try to do gratitude journaling just a few times a week. I don’t commit to a daily practice because sometimes I’m just too tired to do anything except crash at the end of a day. That’s perfectly okay.
Practicing gratitude can result in a ton of mental, physical, and emotional benefits. It’s an easy way for busy moms to improve our wellbeing and can have far-reaching effects on our outlook on life. Start off slow and do what feels right to you. When you begin to practice gratitude more consistently, it will turn into a habit. You’ll be able to notice and be grateful for more of the good things in your life.
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