On the Coast – Over 55 Issue 34 I March/February 2020 | Page 18

BY ADRIENNE GARSIDE
O
ne of the more challenging
aspects of human nature is
our tendency to focus on the
negative. Many of us dwell on what we
don’t have, or dread the disaster surely
lurking just around the corner. There
are logical reasons for this. First, our
primitive brains are wired to produce
a ‘fight or flight’ response to perceived
threats. Second, we live in a capitalist
society that is constantly telling us that
life will be wonderful when we have
a new gadget, or car, or body shape, or
relationship or….
The good news is that it’s possible
to shift these ingrained messages – by
quite literally changing our minds. One
of the most effective ways to do this is
through regular expressions of gratitude.
Research shows that gratitude can alter
brain chemistry in positive ways. A 2009
US National Institutes of Health study
found that sharing gratitude increases
activity in the hippocampus – the part
of the brain that produces ‘feel-good’
chemicals like dopamine. This generated
health benefits including improved sleep,
reduced stress, and fewer aches and pains
amongst study participants.
Expressing gratitude can also create
a virtuous circle within the brain. This
means that once your brain is ‘trained’
to find things to be grateful for, it seeks
to reinforce feedback already gathered.
Over time, the brain replaces negative
thought patterns with more positive and
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helpful ones. In other words, your mind
shifts its focus more easily toward hope,
contentment and happiness.
As with all good habits, developing a
sense of gratitude requires some patience
and time, and it is best to start with
modest goals in mind.
Count your blessings
Keeping a gratitude journal may seem
like a new-age indulgence, but it works.
The act of writing down what you are
thankful for helps to reinforce it in your
mind. It can include simple things like
remembering your umbrella on a rainy
day or appreciating the good service you
received in a shop. Jotting down a few
items each day will help you learn to
accentuate the positive. Best of all, it can
be hugely comforting to read back over
your blessings when times are tough.
Find silver linings
It is much harder to practise gratitude
when a major setback upends your life.
That was certainly true for me when I
was diagnosed with a debilitating chronic
illness in my twenties. Despite the many
challenges, I also feel oddly blessed. My
changed circumstances have led to a
more rewarding work life, more time for
rest and relaxation, and a move back to
my beloved Central Coast hometown.
Difficulties often remind us that there is
always something, however small, to be
glad about.
Run your own race
Especially in the age of social media,
it can be difficult to avoid comparing
our lives with those of our family and
friends. Try to remember that someone’s
Facebook or Instagram feed is a heavily
curated highlight reel; it is not real life.
Instead of trying to ‘keep up with the
Joneses’, try to focus on what is important
to you. Take a walk or meditate with
those things in mind in moments when
you are tempted to compare yourself
negatively with somebody else.
Share the love
Probably the most effective way to
expand and strengthen the gratitude
you feel is to share it with others. Write
a letter, phone a friend, remember to say
‘thank you’ to people who have helped
you or whom you love. Another fact of
human nature is that we all like to feel
seen and appreciated. It costs you nothing
to give the gift of gratitude. What are you
waiting for?
Adrienne Garside works for Iris Foundation, a charity that aims to reduce the risk of suicide on the
Central Coast. The Foundation achieves this by facilitating and supporting awareness campaigns,
programs and partnerships which enhance community connectedness and well-being. For more
information, please visit: www.irisfoundation.org.au.