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Gratitude & Optimism

This document discusses gratitude and optimism. It defines gratitude as thanks and appreciation, coming from a place of being pleased by what others have done rather than feeling indebted. It lists several benefits of gratitude such as forming relationships, improving physical and psychological health, and enhancing empathy. The document also defines optimism as having a hopeful outlook and seeing opportunities rather than threats. It provides over 40 benefits of optimism such as reducing stress, increasing longevity, and promoting happiness. Finally, it offers tips for cultivating gratitude and optimism such as keeping a gratitude journal, using positive language, and setting realistic goals.

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129 views5 pages

Gratitude & Optimism

This document discusses gratitude and optimism. It defines gratitude as thanks and appreciation, coming from a place of being pleased by what others have done rather than feeling indebted. It lists several benefits of gratitude such as forming relationships, improving physical and psychological health, and enhancing empathy. The document also defines optimism as having a hopeful outlook and seeing opportunities rather than threats. It provides over 40 benefits of optimism such as reducing stress, increasing longevity, and promoting happiness. Finally, it offers tips for cultivating gratitude and optimism such as keeping a gratitude journal, using positive language, and setting realistic goals.

Uploaded by

timestar astrology
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Positive Psychology

Gratitude & Optimism


Benefits & Cultivation
Karan Bhugra
Reg. No. 18202507
Gratitude

Gratitude means thanks and appreciation Gratitude, which rhymes with "attitude”.
It comes from the Latin word gratus, which means "thankful, pleasing." When you
feel gratitude, you're pleased by what someone did for you and also pleased by the
results. Unlike indebtedness, you're not anxious about having to pay it back. But
it's still great to tell the recipient of your gratitude how much they mean to you.
Types: appreciativeness, gratefulness, thankfulness are some of the warm friendly
feelings of gratitude

Objective of Gratitude:
1. Gratitude helps form new social relations or to build upon and make the
present ones better.
2. Acts of gratitude can be used to apologize, make amends or help solve other
problems people may face.
3. Alternatively, people may feel gracious because it can be an intrinsically
rewarding process.
4. Simply being grateful for being alive is a great way to motivate oneself to live
the day to the fullest. The idea that tomorrow is not guaranteed is a strong
motivator for some people.

Proven Benefits of Gratitude:

1. Gratitude opens the door to more relationships: Saying “thank you” not
only ensures good manners, but it also helps win new friends

2. Gratitude improves physical health: Grateful people experience fewer aches


and pains and report feeling healthier than other people. They exercise more
often and are more likely to attend regular check-ups, which is likely to
contribute to further longevity.

3. Gratitude improves psychological health: Gratitude reduces a multitude of


toxic emotions, from envy and resentment to frustration and regret. Gratitude
effectively increases happiness and reduces depression.

4. Gratitude enhances empathy and reduces aggression: Grateful people are


more likely to behave in a pro-social manner, even when others behave less
kindly. People with higher on gratitude are less likely to retaliate against others,
even when given negative feedback. They experienced more sensitivity and
empathy toward other people and a decreased desire to seek revenge.

5. Grateful people sleep better: Happy mind = sound sleep.


6. Gratitude improves self-esteem: It improves self-esteem and reduces social
comparisons. Rather than becoming resentful toward people who have more
money or better jobs—a major factor in reduced self-esteem—grateful people are
able to appreciate other people’s accomplishments.

7. Gratitude increases mental strength: Recognizing all that you have to be


thankful for —even during the worst times—fosters resilience.

How to Cultivate Gratitude:

1. The 5 good things: Think of five things that you’re grateful for, and do
this on a daily basis.

2. Get inspired: Think of at least one person right now who you are
appreciative or grateful for having in your life, as an inspiration in some
way; think “What is it about this person that I am actually appreciative
for?” Allow yourself to feel and get inspired.

3. Grow grateful feelings: Text, email, message, make a date, or call


that person right now and share with them what it is about them that
you’re appreciative of, or let them know that you’re just appreciative for
having them in your life.

4. Keep a gratitude journal: keeping a gratitude journal and other gratitude


exercises can increase your energy, and relieve pain and fatigue.

5. Use the right words: words literally can change your brain. A single word
has the power to influence the expression of genes that regulate physical
and emotional stress. Positive words, such as “peace” and “love,” can alter
the expression of genes and promoting the brain’s cognitive functioning.

6. Remember: French proverb - “Gratitude is the heart’s memory”. Therefore,


one of the first steps to thankfulness is to remember those in our lives who
have walked with us and shown kindness for deeds big and small.
7. Give back: If someone does an act of kindness for you, one way to say
thanks is to do the same for another.

Optimism

Optimism is a mental attitude reflecting a belief or hope that the outcome of some
specific endeavor or outcomes in general, will be positive, favorable, and desirable.
A common idiom used to illustrate optimism versus pessimism is a glass filled with
water to the halfway point: an optimist is said to see the glass as half full, while a
pessimist sees the glass as half empty.

The term derives from the Latin optimum, meaning "best". Being optimistic, in the
typical sense of the word, is defined as expecting the best possible outcome from
any given situation.

Optimism is usually referred to in psychology as dispositional optimism. It thus


reflects a belief that future conditions will work out for the best. For this reason, it
is seen as a trait that fosters resilience in the face of.

Benefits of Optimism:

1. It gives a reason for living.


2. Reduces the stress levels.
3. Increases longevity.
4. Enables to handle and put check on emotions.
5. Promotes happiness.
6. Promotes self respect and integrity
7. Enhances various positive coping skills.
8. Helps in being persistent with essential trait required for achieving success.
9. Creates a sense of fulfillment and satisfaction.
10.Promotes healthy living.
11.Creates a positive anticipation of the future.
12.Increases levels of productivity.
13.Helps to deal with failure constructively.
14.Helps to develop patience.
15.Makes one proactive.
16.Improves physiological and psychological well being.
17.Enables you to take a balanced approach to life by dealing with the constant
negative thoughts.
18.It increases the likelihood of effective problem solving.
19.Gives peace of mind.
20.Enables to generate an alternative, more hopeful explanation for various
difficulties.
21.Ensures belief in dreams.
22.Creates a positive attitude.
23.Increases tolerance levels by lowering the risk of being irritated.
24.Helps to develop the habit of being thankful.
25.Increases motivation levels.
26.Helps builds successful careers by promoting productivity.
27.It promotes laughter.
28.It doesn’t give any room for self denial.
29.It welcomes any form of constructive change.
30.Creates positive expectations.
31.It sets your mood for the day.
32.It promotes positive relationships.
33.Helps builds resilience in the face of adversity.
34.Promotes self confidence and boosts self esteem.
35.Ensures one is focused.
36.Promotes bonding between individuals.
37.Reduces the level of your frustrations and worries.
38.Promotes forgiveness.
39.Enhances effective communication.
40.Increases spiritual development and awakening.
41.It deals with your limiting beliefs which try to keep you from using your
abilities.
42.It gives room for self expression.
43.It increases your mental flexibility.
44.It is therapeutic.
45.It improves your social life.

How to cultivate Optimism:

1. Have realistic goals and expectations.


2. Always remember you are human with a lot of imperfections.
3. Acknowledge past events, but endeavor to manage the present with a view
to creating a brighter future.
4. Don’t fall into the trap of feeling hopeless.
5. Be true to yourself.
6. Network with people who show optimism in their daily lives.
7. Believe in your dreams.

Karan Bhugra

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