Gratitude : Positive Psychology & Storytelling - Module 13

 

 

Video : https://youtu.be/P1_mLT0MxGg (Links to an external site.)

 

 

 

Story 13 : Banyan Tree and Kusha Grass -

adapted from story The Blossom Tree  (adapted by Odds Bodskin for Spirit of Trees Website)

Story Reflection Task : 

1) Draw out or write about the relationship between the Kusha Grass, Chameleon and the Banyan Tree. Reflect on interdependence and gratitude.

2) If Gratitude was a colour what colour will it be? Take a page on your journal and colour it with all the colours of gratitude that you feel that come up for you.

 ~~

Knowing Gratitude : 

Gratitude for the present moment and the fullness of life now is the true prosperity.

– Eckhart Tolle (spiritual teacher).

There is a hymn taught in school : 

Thank you for giving me the morning, Thank you for every day that’s new. Thank you for even the greatest enemy I can forgive”.

Gratitude comes from the Latin word 'gratus' which means Thankful, pleasing. When we are grateful we are pleased with what has happened , pleased with someone or by the results. But gratitude is not just about being thankful, it has deeper meaning as we show appreciation for something or someone which has long lasting effect on our own positivity and well being. Gratitude has been studied by philosophers, religious heads and captured as songs, poems, quotes, prayers and more. 

According to research by Peterson &Seligman (2004), Gratitude has 3 elements:

1) Being Thankful to the person who gave us a gift or did a favour.

2) Having Positive Emotions towards the person and 

3) An increased desire in us to Give.

 

Some Psychologists classify Gratitude as 

As an affective trait – an overall tendency to have a grateful disposition.

A mood – a daily fluctuation in overall gratitude

An emotion – a temporary feeling when we receive a gift or favour.

 

A leading scientific researcher in the field of Gratitude is Dr.Robert Emmons, who identifies that Gratitude has an effect on our body, mind and relationships. Emmons and Michael McCullough, having done extensive research in this field summarize that Gratitude happens in two stages (2003):

  1. First we recognise that we have positive outcomes. Acknowledging all the good we have in life by saying Yes to life.
  2. Second we recognise there is an external source for this outcome. We are able to acknowledge all those things outside of us that has contributed to our life and well being.

Knowing and being thankful for something and also knowing that this positive outcome for which we are grateful comes from a source outside are important components of Gratitude.

There are also 4 aspects or dimensions to Gratitude that influence the way we experience it. Knowing this deepens our understanding of Gratitude.

(Emmons et al 2003) share these 4 aspects which is especially important for us while we journal or talk about Gratitude.

  1. Intensity - how strongly we feel gratitude.
  2. Frequency – how often we feel grateful (all the little things)
  3. Span – the kind of things that we feel grateful for
  4. Density – how many people or things we feel we need to give gratitude for

Psychologist Dr. Robert A Emmons from University of California has also written a book

Thanks - How the New science of Gratitude can make you Happier.

Here is an interview with Robert ( Bob) Emmons himself : (9.37 min)

https://www.youtube.com/watch?v=QuKIfxVFF7U (Links to an external site.)


 

 

 

Benefits of Gratitude: 

  • Releases strong emotions            
  • Gratitude involves and includes.
  • Enhances well being                    
  • Gratitude nurtures excellence.
  • Increases Optimism                      
  • Gratitude brings Joy
  • Increases Happiness                      
  • Gratitude encourages
  • Better Physical and Mental health       
  • Gratitude builds Resilience.
  • Better Self control

 ~~

Ways to develop Gratitude:

Maintaining a consistent practice of Gratitude that improves mood and making it a way of being (trait) is a very important way to thrive and flourish.

Research studies have shown that Gratitude visits ,  writing a letter and hand delivering to the person and maintaining a Gratitude Journal are all very powerful exercises that has beneficial effects on well being - Emmons and McCullough ( 2003).

  1. Keeping a Gratitude Journal
  2. Writing 3 good things that happened everyday (research based evidence shows this has significant impact on well being)
  3. Saying Thank You to whatever is offered to you
  4. Appreciating Others ( Appreciative Inquiry is a method employed in formal settings to identify strengths and acknowledging individuals .

 

Gratitude Journaling for meaning making:

Maintaining a gratitude journal that elaborates specific instances for which we are grateful.

Focusing on the people in our lives for whom we are grateful and writing in depth about them.

Also looking at how life would be without all these elements is a way to develop deeper sense of meaning and gratitude.

 

Highlights of this Module :

1) Seligman et al state that Gratitude is Being Thankful, Having Positive Emotions and a desire to Give.

2) It may be a trait, mood or emotion

3) According to Emmons et al, we must recognize the positive outcomes, then acknowledge the source from where it came.

4) 4 dimensions of Gratitude : Intensity, Frequency, Span, and Density

5) Ways to develop Gratitude : Journaling , 3 good things and Looking at what if these things were not there.

 

Topic Reflection Task:

  • Audio record or Write down 3 Best things that happened in your life giving details of how this made you feel.
  • Draw a Gratitude Jar and draw out as words or pictures what this jar holds for you.

 ~~

Research :

Emmons et al.,2003 (Pg. 141 of Edited and Remixed Tao of Positive Psychology)

(McCullough et al., 2001; Peterson & Seligman, 2004). Pg. 140 : Edited and Remixed Tao of Psychology 

https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf

 https://en.wikipedia.org/wiki/Gratitude

 

 

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