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Mindful Mondays: The Art of Gratitude and Awe

Elmira, NY (10/18/2021) — This is the third article in an October series focused on emotional wellbeing.

A growing body of research has found that an attitude of gratitude, as well as the pursuit of awe, lead to improved mental and physical wellbeing. The research suggests that instead of giving thanks just one day a year, we should make it a daily habit.

There are many ways to be grateful and so many things to be grateful for. The idea is to slow down and take note of our experiences and surroundings, including the people, animals, plants, and objects within them, and then saying thanks. While gratitude for experiences over material items may have added benefits, it's important to be grateful for small and big things alike. You can also choose how you want to show gratitude. You can do it verbally or keep a "gratitude journal." According to a study done by McCullough, Emmons, and Tsang in 2002, grateful individuals experience more positive emotions, greater life satisfaction, and experience less depression, anxiety and envy. Gratitude can also improve sleep, which, as we pointed out in last week's article, is essential to mental and physical health.

For tips on how to build in and cultivate your gratitude habits, check out this article in Forbes on 8 Ways To Have More Gratitude Every Day.

"Human beings are incredibly complex," said Kevin Murphy, counselor. "Given this fact, when it comes to taking care of ourselves we must be mindful of the different dimensions that need attending to. All too often I see people in therapy who are only focusing on one aspect of their lives, be it stress management, physical health, or relationships. It is critical that we focus on all areas simultaneously and come up with a plan that meets all of our needs. This includes the physical, emotional, cognitive, social, and spiritual sides of our lives."

Another emotion that has gotten less notice over the years is awe. Like gratitude, research shows plenty of mental and physical benefits come from showing reverential respect on a frequent basis. While awe is often associated with looking at big things, like European cathedrals or the top of a volcano, you can make a practice of being awe-inspired by small things, such as a butterfly or a rose petal.

"Many mental health issues related to anxiety or depression are associated with excessively self-focused attention," explained Dr. Ping Zheng, Assistant Professor of Psychology. "Awe-inspiring stimuli in the environment may motivate us to think about our relationships with the world and help us reduce self-focused attention. If we have the opportunities to enjoy stars at night or hike in mountains, we may experience feelings of awe and realize that humans are just a small portion of the existing universe. The problems or adversities we are experiencing in life may be temporary, not permanent if we look at the process of human development and growth through a dimension of time."

To better understand the impact of awe on your life, read this Association for Psychological Science (APS) article.

Both gratitude and awe can affect your sense of connectedness with other people and lead to greater generosity, an important attribute for mental health we will explore in next week's article. If you aren't in the habit of being grateful outside of Thanksgiving, that's ok. The important thing to understand is that emotions are like muscles, the more you flex them, the stronger they get.

"The evidence is becoming quite clear that spending even a few minutes each day engaging in positive thinking can be beneficial, especially if it's cultivated as a habit, which makes the tendency more automatic and less effort," said Christopher Terry, Assistant Professor of Psychology. "For example, at the dinner table each night, we share one thing we're grateful for from our day, even if it wasn't the best day. Once you do this for a while, it starts to become habitual to look for silver linings even during difficult times."

"And always remember you have a multitude of support here on campus and in the outlying community," said Murphy. "We care deeply for you and want you to know you are not alone in your journey. We encourage you to reach out and utilize us as a resource and support as need dictates."

Mental Health Resources:

  • Sign up for in-person, telephone, or virtual counseling by reaching out to Dr. Kevin Murphy, counselor, at kmurphy@elmira.edu.
  • Counselor Kevin Murphy will present, "Tired of Feeling Miserable? Let's Do Something About It" from noon-3 p.m., Saturday, Oct. 23, in the GTL Lecture Hall. All are invited.
  • Leverage the Chemung County Chamber of Commerce to find area spas, massage therapists, nature centers, yoga studios, and other businesses focused on helping you relax, meditate and treat yourself.

Previous Mindful Mondays Articles

Media Attachments

A growing body of research has found that an attitude of gratitude, as well as the pursuit of awe, lead to improved mental and physical wellbeing.

Counselor Kevin Murphy will present, “Tired of Feeling Miserable? Let’s Do Something About It” from noon-3 p.m., Saturday, Oct. 23, in the GTL Lecture Hall. All are invited.

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