Anxiety is rarely a friend. It keeps you thinking about what happened yesterday and worrying about what might happen tomorrow.
You have an 11 a.m. meeting with your boss on your calendar. Your son has a cough that won’t go away. The dryer is making funny noises. Christmas is around the corner, and you know your uncle won’t stay silent during dinner until every opinion he has ever formed is expressed. Your in-laws have claimed your basement as theirs for the holidays. Your favorite pants don’t fit anymore, and the dog ate your best shoes. The grocery list is beginning to look like your thesis. You went to dinner with your best friends, and they asked how you’ve been, but they didn’t really listen to your answer.
Personally, I can’t function with a brain that swirls like a tornado on an Oklahoma plain. Is there any way to stop it? Research says there is.
Scientists have found that one of the best ways to counteract our negative, anxiety-ridden thoughts is with gratitude. Yes, gratitude. A meta-analysis of 64 clinical trials showed how strongly gratitude affects overall well-being. The findings concluded that people who underwent gratitude interventions experienced improved mental health and fewer symptoms of anxiety.
Breaking the pattern of falling into anxiety is possible, although not always easy. Ashley J. Smith, a licensed psychologist, author, and cofounder of the Peak Mindorganization, gives this analogy: If you want to break the habit of biting your nails, clasping your hands will help. It works because it’s difficult to bite your nails and clasp your hands at the same time. In the same way, when our brains are anxiously running haywire, it’s difficult to do anything else. This is why replacing anxious thoughts with gratitude has substantial benefits. By deliberately using gratitude to take action against anxiety, we can effectively hold up a stop sign to our circle of doom.
The Journey from Anxiety to Appreciation
It had been a particularly difficult few weeks in my life that led me to my research on this topic. I was overwhelmed by anxious and depressive thoughts. I shouldered the weight of life the best I could, but I felt like I was stumbling blindly from responsibility to worry and back again. So I got in the shower to try to escape. As I stood with hot water pouring over my head, I made a mental list of all the things I had to do before Christmas. Ahhh, Christmas. I thought of the gifts I would give my sisters. I thought how glad I am to have a family that loves me. There was fresh snow on the ground, and hot cocoa was in season. My best friend had given me the sweetest gift. I turned off the water as realization set in. My anxious thoughts were gone!
Of course, it’s been a journey. I still fight with tornadoes of anxiety, but now I’m equipped to fight back. When I’m trying to sleep and my brain won’t turn off, I mentally list five things I’m thankful for. When my responsibilities are piling up, I take a moment to assess the benefits of the tasks and how they will help me in the future. When I say something embarrassing to a friend, I remind myself that my friends love me despite my insecurities. When I do this, I find that I can breathe a little easier.
How can you use gratitude to fight against anxiety and worry? Start with these ideas:
1. Make a gratitude list
Write a list of things you’re grateful for at the end of every day. It can be an ongoing list you keep on paper or as a note on your phone or computer.
2. Set a gratitude alarm
Set an alarm on your phone. Do something to remember or show your gratitude when the alarm goes off.
3. Start a gratitude journal
Write down what you’re thankful for in a small notebook.
4. Fill a gratitude jar
Regularly write things you are thankful for on small pieces of paper and keep them in a glass jar. When you’re feeling anxious, take out some notes and read them as a reminder of all the good things in life.
5. Thank those around you
Show your gratitude for those around you by saying “thank you” or by sharing small gifts or thoughtful gestures.
6. Hang up a gratitude whiteboard
Write I’m thankful for . . . at the top of a whiteboard and make a list, adding to it when you feel the need to focus on the good.
7. Take time for reflection
In calm moments, when you aren’t feeling anxious, reflect and relax to create a habit of stillness and thankfulness. In the busiest moments, when anxiety has snuck in, take five minutes to breathe and focus on gratitude.
Sami Hoffer is currently attending Union Adventist University and is studying biomedical science and writing studies. A student athlete and Minnesota Vikings fan, she has plans to become a physician’s assistant and publish her own books.
