The benefits of gratitude have been scientifically confirmed from both a physical and emotional perspective. There are techniques that can be used to quickly get you in a positive frame of mind.

It became clear to me from the medical literature that practicing appreciation helps make people healthier and happier. Research done by Dr. Robert Emmons at the University of California Davis has shown that there are a multitude of benefits of gratefulness including but not limited to:

• improved happiness
• better self-esteem
• more optimism

  Happier people:

• are more creative
• are more helpful
• have more self-confidence
• have better self control and coping abilities
• tend to have higher incomes
• have larger social rewards
• Have more energy, better health
• a longer life

From a scientific standpoint, it is Dr. Emmons belief that gratefulness is a key to happiness

Years ago I developed a holistic medical treatment program. I called it the personal awareness program and it involved exercise, nutrition and stress management. The stress management portion included a journaling program using appreciation.

Despite the variability in the success of the entire program, the appreciation portion seemed to be easy to adhere to and very effective. Over the years I came to learn about the incredible power of gratefulness.

The question was "what is the best way to practice appreciation?" I used 3 basic techniques:

• Journaling – 5-15 minutes
• Stop and Do – 5 seconds to 2 minutes (I always liked the idea of "doing" gratitude as opposed to practicing)
• Recording – 10-20 minutes





Practical Application of Gratitude The practical application of gratitude

Gratitude Journal Introduction to the gratitude journal

Stop and Do Gratitude Technique of practicing gratitude with "Stop and Do"

Power of Gratitude A story of the power of gratitude

Chemotherapy Gratitude Recording Cancer chemotherapy gratitude recording

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