An act of gratitude a day keeps the doctor away

From politics to parenting to finances, stress is high these days — and it’s taking a toll on all of us. While stress can be good for us, igniting our “fight or flight” mechanism to help us sharpen our responses, too much of it can hurt us both physically and emotionally.

There are a multitude of ways to help manage stress, from exercising to mindfulness, and according to Mica Togami, manager of spiritual care and education at Sharp Memorial Hospital, the simple act of practicing gratitude can have the surprising benefit of keeping anxieties at bay.

"Creating meaningful moments, which can take just a few seconds, by truly recognizing another person or recognizing the good things in our lives each day, can benefit us in endless ways," Togami says.

In fact, according to studies, gratitude can improve emotional and physical health and can help to strengthen relationships.

People who practice gratitude regularly report that they:

• Feel generally positive about their lives and optimistic about the future

• Exercise more regularly

• Experience fewer negative physical symptoms and illnesses

• Are more likely to make progress toward reaching personal, academic and professional goals

• Feel more alert, energetic, enthusiastic and attentive

• Notice improved moods, greater self-esteem and higher levels of positive emotions

• Feel more connected to others

• Sleep better

• Are more empathetic and more likely to help others

• Experience less negativity and improved resilience in trying times

How to practice gratitude

Togami says that gratitude can be practiced in many ways, both small and large. You can reap the benefits through acts as simple as posting something on social media that you are grateful for, sending a thank-you note or sharing a moment — such as witnessing a beautiful sunset or seeing a baby's smile — with a loved one.

Many have found that keeping a daily journal of the things they are grateful for is an easy way to practice gratitude. Find a special journal that inspires your desire to write, choose a time each day to write in it, and practice finding new things to add. For example, you may be grateful for your partner or kids every day, but take notice of the little things your loved ones do that bring you joy, or small moments that make you feel good and add them to the journal.

"If we look at each day and all the little moments within it as a gift, our lives will improve in a variety of ways," says Togami. "Approach each day as an opportunity to find things you are grateful for rather than the things you want to receive or tasks you must accomplish, and you may be surprised to find that you need less and appreciate more."

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