1 00:00:09,160 --> 00:00:13,520 Speaker 1: Hey, everybody, Welcome to another edition of Wisdom Wednesdays. 2 00:00:13,800 --> 00:00:15,800 Speaker 2: Today. I'm going to start with a little story. 3 00:00:16,239 --> 00:00:19,960 Speaker 1: Back in nineteen ninety five, I took a year off 4 00:00:20,079 --> 00:00:23,439 Speaker 1: from university. I was about to do a master's degree, 5 00:00:23,480 --> 00:00:26,800 Speaker 1: and I went traveling, and I went traveling with friends. 6 00:00:26,800 --> 00:00:30,480 Speaker 1: But then I ended up in India for three months 7 00:00:30,520 --> 00:00:34,840 Speaker 1: back in nineteen ninety five, and it was absolutely bonkers. 8 00:00:35,479 --> 00:00:37,479 Speaker 2: But there was one day I will never forget. I 9 00:00:37,520 --> 00:00:37,919 Speaker 2: was in a. 10 00:00:37,840 --> 00:00:41,600 Speaker 1: Little holy village called Puri, south of what was then 11 00:00:41,760 --> 00:00:46,120 Speaker 1: called Calcutta, and this guy came towards me in a 12 00:00:46,280 --> 00:00:49,479 Speaker 1: homemade rickety go kart. He was covered in bandages and 13 00:00:49,520 --> 00:00:52,440 Speaker 1: he was begging. And then as he got right up 14 00:00:52,479 --> 00:00:56,360 Speaker 1: to me, I realized that the guy had leprosy and 15 00:00:56,520 --> 00:01:01,080 Speaker 1: elephant titus and I had a pretty profound impact on me. 16 00:01:01,920 --> 00:01:05,720 Speaker 1: And ever since that day, I've done a gratitude ritual 17 00:01:06,000 --> 00:01:08,920 Speaker 1: because of this guy. And I didn't know that there 18 00:01:08,959 --> 00:01:12,120 Speaker 1: was any science behind it at the time, but in 19 00:01:12,240 --> 00:01:18,000 Speaker 1: recent years, the scientific exploration of gratitude has revealed profined 20 00:01:18,120 --> 00:01:23,440 Speaker 1: impacts and our psychological, physical, and our social wellbeing. So 21 00:01:23,600 --> 00:01:27,880 Speaker 1: gratitude is often defined as the quality of being thankful 22 00:01:27,959 --> 00:01:31,960 Speaker 1: and the readiness to show appreciation for and to return kindness. 23 00:01:32,640 --> 00:01:36,240 Speaker 1: And there are a whole heap of different benefits, as 24 00:01:36,240 --> 00:01:39,160 Speaker 1: I said, so let's explore them. The first set of 25 00:01:39,200 --> 00:01:44,160 Speaker 1: benefits that researchers have shown are the psychological benefits of gratitude, 26 00:01:44,280 --> 00:01:49,400 Speaker 1: and the first one is enhanced emotional wellbeing. So we 27 00:01:49,560 --> 00:01:53,960 Speaker 1: know now that gratitude is strongly correlated with increased happiness 28 00:01:54,080 --> 00:01:57,320 Speaker 1: and the life satisfaction, and studies have shown that individuals 29 00:01:57,680 --> 00:02:02,280 Speaker 1: who regularly practice gratitude report having higher levels of positive 30 00:02:02,280 --> 00:02:07,160 Speaker 1: emotion such as joy, enthusiasm, love, and lower levels of 31 00:02:07,200 --> 00:02:12,280 Speaker 1: negative emotions like envy, resentment, and regret. And the next 32 00:02:12,360 --> 00:02:16,640 Speaker 1: one Nick's benefit from a psychological perspective is around resilience 33 00:02:16,680 --> 00:02:19,840 Speaker 1: and coping, and it turns out that gratitude can actually 34 00:02:19,880 --> 00:02:23,800 Speaker 1: serve as a coping mechanism during difficult times. And I 35 00:02:23,800 --> 00:02:26,040 Speaker 1: think you'll probably have heard me and Carly talk about 36 00:02:26,360 --> 00:02:29,399 Speaker 1: when Oscar was going through his Cushing's disease that gratitude 37 00:02:29,480 --> 00:02:32,440 Speaker 1: was so important for us. And the research shows that 38 00:02:32,480 --> 00:02:37,520 Speaker 1: it helps individuals to reframe negative events and then focus 39 00:02:37,560 --> 00:02:42,000 Speaker 1: on the positive aspects, therefore fostering resilience. So, for instance, 40 00:02:42,000 --> 00:02:46,480 Speaker 1: grateful people are better at dealing with stress and recovering 41 00:02:46,800 --> 00:02:51,359 Speaker 1: from traumatic experiences because they can find the positives even 42 00:02:51,400 --> 00:02:56,320 Speaker 1: in adverse situations. And the third psychological benefits is prevention 43 00:02:56,400 --> 00:03:00,480 Speaker 1: of depression. We know that regular gratitude practice can prevent 44 00:03:00,560 --> 00:03:04,200 Speaker 1: the onset of depression. And actually a famous study by 45 00:03:04,200 --> 00:03:08,800 Speaker 1: Martin Seligman called the Three Good Things Study show the 46 00:03:08,840 --> 00:03:13,840 Speaker 1: people who were depressed who every night journaled about three 47 00:03:13,919 --> 00:03:16,200 Speaker 1: good things in their life or three things that happened 48 00:03:16,200 --> 00:03:19,240 Speaker 1: that day significantly. 49 00:03:18,280 --> 00:03:19,399 Speaker 2: Reduced their depression. 50 00:03:19,720 --> 00:03:24,120 Speaker 1: And we know that gratitude interrupts the cycle of negative 51 00:03:24,160 --> 00:03:29,400 Speaker 1: thinking and self focus, which are common precursors to depression. 52 00:03:29,760 --> 00:03:34,200 Speaker 1: And by focusing on what one is grateful for, individuals 53 00:03:34,280 --> 00:03:39,200 Speaker 1: can mitigate feelings of worthlessness and hopelessness. And there's a 54 00:03:39,200 --> 00:03:41,920 Speaker 1: fourth one from in terms of psychological benefits, and we 55 00:03:42,080 --> 00:03:45,560 Speaker 1: know that people who regularly practice gratitude have got more 56 00:03:45,680 --> 00:03:48,880 Speaker 1: hope and optimism for the future. And I've talked before 57 00:03:49,280 --> 00:03:53,720 Speaker 1: about hope, and I've also done a recent Wisdom Wednesday 58 00:03:53,720 --> 00:03:57,400 Speaker 1: on optimism, which is a very beneficial trait, And it 59 00:03:57,440 --> 00:04:02,440 Speaker 1: turns out that gratitude. Regular gratitude practice increases both hope 60 00:04:02,480 --> 00:04:06,000 Speaker 1: and optimism. Now let's talk about the physical benefits as 61 00:04:06,080 --> 00:04:09,320 Speaker 1: reported by research. So the first one is improved sleep quality. 62 00:04:09,360 --> 00:04:12,560 Speaker 1: Believe it or not, turns out the grateful individuals tend 63 00:04:12,600 --> 00:04:16,600 Speaker 1: to sleep better and longer, and studies have found that 64 00:04:16,680 --> 00:04:21,640 Speaker 1: gratitude reduces negative pre sleep cognitions that allows you to 65 00:04:21,680 --> 00:04:26,000 Speaker 1: have a more RESTful and uninterrupted sleep. And then this 66 00:04:26,040 --> 00:04:29,599 Speaker 1: improved sleep quality in turn enhances overall health and well being. 67 00:04:29,640 --> 00:04:32,400 Speaker 1: And actually, I've got a little practice that whenever I 68 00:04:32,680 --> 00:04:36,360 Speaker 1: go to bed and I lie down, and no matter 69 00:04:36,520 --> 00:04:40,840 Speaker 1: how tired I on, I remember combat survival and resistance 70 00:04:40,880 --> 00:04:45,360 Speaker 1: to interrogation training and how bigging horrible it was in 71 00:04:45,400 --> 00:04:49,359 Speaker 1: the freezing cold in the UK winter with no sleeping bag, 72 00:04:50,000 --> 00:04:52,520 Speaker 1: And I lie down every night and I go, how 73 00:04:52,680 --> 00:04:56,840 Speaker 1: frigging awesome is a mattress and a pillow and a 74 00:04:56,960 --> 00:05:01,800 Speaker 1: douvet And just those little things can really really help, 75 00:05:01,800 --> 00:05:04,600 Speaker 1: And it just helps me to just go to sleep 76 00:05:04,640 --> 00:05:07,760 Speaker 1: with a smile on my face. So the second physical 77 00:05:07,760 --> 00:05:12,880 Speaker 1: benefit that research has shown is enhance cardiovascular health. And 78 00:05:13,080 --> 00:05:17,240 Speaker 1: we know that gratitude can lower blood pressure and heart 79 00:05:17,320 --> 00:05:22,360 Speaker 1: rate and improve our cardiovascular health, and partly because of 80 00:05:22,400 --> 00:05:26,520 Speaker 1: its stress reduction, benefits, which everybody knows is a significant 81 00:05:26,560 --> 00:05:29,359 Speaker 1: risk factor for heart disease. And the other studies have 82 00:05:29,400 --> 00:05:32,440 Speaker 1: shown that people who regularly practice gratitude have got a 83 00:05:32,480 --> 00:05:35,920 Speaker 1: stronger immune system and they tend to have better health 84 00:05:35,960 --> 00:05:39,960 Speaker 1: behaviors and lower levels of stress hormones which I mentioned, 85 00:05:40,240 --> 00:05:45,040 Speaker 1: and that can enhance immune function and reduce susceptibility to illnesses. 86 00:05:45,080 --> 00:05:49,320 Speaker 1: But I think there's something about that psychological disposition and 87 00:05:49,360 --> 00:05:52,559 Speaker 1: the impact on your immune system. And then the third 88 00:05:52,640 --> 00:05:56,800 Speaker 1: set of benefits are social benefits of gratitude. So the 89 00:05:56,880 --> 00:06:01,520 Speaker 1: research shows that gratitude actually improves reallyationships. We know that 90 00:06:01,839 --> 00:06:06,360 Speaker 1: when people express gratitude, it strengthens bonds by making people 91 00:06:06,520 --> 00:06:10,760 Speaker 1: feel valued and appreciate it, and it also encourages reciprocal 92 00:06:10,800 --> 00:06:14,400 Speaker 1: acts of kindness, which then creates a positive feedback loop 93 00:06:14,440 --> 00:06:19,039 Speaker 1: that enhances social connections. And then there's other research that 94 00:06:19,120 --> 00:06:24,280 Speaker 1: shows that gratitude actually creates increased empathy and reduced aggression. 95 00:06:24,720 --> 00:06:27,560 Speaker 2: So grateful people have been shown to be more likely 96 00:06:27,640 --> 00:06:30,720 Speaker 2: to exhibit pro social behaviors such as empathy and. 97 00:06:30,680 --> 00:06:35,600 Speaker 1: Support, and they're less likely to retaliate or be aggressive 98 00:06:35,640 --> 00:06:39,760 Speaker 1: against others, which obviously leads to more harmonious and supportive 99 00:06:39,800 --> 00:06:43,760 Speaker 1: social environments. And then the third one and the last 100 00:06:43,800 --> 00:06:47,680 Speaker 1: benefit and significant benefit, is an enhanced sense of community. 101 00:06:48,080 --> 00:06:51,280 Speaker 2: We know that gratitude promotes. 102 00:06:50,600 --> 00:06:55,479 Speaker 1: This sense of community and social cohesion, and when individuals 103 00:06:55,520 --> 00:06:59,359 Speaker 1: acknowledge and appreciate the contributions of others, it then fosters 104 00:06:59,360 --> 00:07:03,800 Speaker 1: a collective spirit of goodwill and cooperation. So there are 105 00:07:03,920 --> 00:07:08,120 Speaker 1: a number of evidence being ways that you can actually 106 00:07:08,120 --> 00:07:11,520 Speaker 1: cultivate gratitude, and one that I tend to do Cordie does. 107 00:07:11,440 --> 00:07:13,440 Speaker 2: More than me, is journaling. 108 00:07:13,760 --> 00:07:16,760 Speaker 1: And as I said, Martin Seligman has shown this that 109 00:07:16,920 --> 00:07:20,280 Speaker 1: keeping a gratitude journal is one of the most effective 110 00:07:20,280 --> 00:07:23,840 Speaker 1: ways that you can enhance gratitude. Write and down three 111 00:07:23,880 --> 00:07:26,720 Speaker 1: to five things you're grateful for each day has been 112 00:07:26,760 --> 00:07:30,640 Speaker 1: shown to significantly boost your mood and your well being. 113 00:07:31,120 --> 00:07:32,720 Speaker 2: And then you can do something. 114 00:07:32,480 --> 00:07:36,080 Speaker 1: Called gratitude letters or gratitude visits, so you write a 115 00:07:36,200 --> 00:07:39,280 Speaker 1: letter of thanks to someone who's had a positive impact 116 00:07:39,360 --> 00:07:42,200 Speaker 1: on your life, and then you can deliver it in person, 117 00:07:42,440 --> 00:07:46,440 Speaker 1: or you can actually just go and tell people the impact, 118 00:07:46,440 --> 00:07:49,480 Speaker 1: the positive impact that you've had for them, and that 119 00:07:49,600 --> 00:07:53,600 Speaker 1: has pretty profound effects. The research shows on both the 120 00:07:53,680 --> 00:07:56,960 Speaker 1: person who's giving it and the person who is receiving it, 121 00:07:57,640 --> 00:08:01,520 Speaker 1: and then you can do a mindfulness and gratitude meditation. 122 00:08:01,800 --> 00:08:06,840 Speaker 1: So just incorporating gratitude into mindfulness and meditation practices can 123 00:08:06,920 --> 00:08:10,960 Speaker 1: deepen your appreciation for the present moment and the positive 124 00:08:10,960 --> 00:08:14,440 Speaker 1: aspects of your life. And there's a number of guided 125 00:08:14,520 --> 00:08:18,000 Speaker 1: meditations around gratitude that you can actually do. And then 126 00:08:18,040 --> 00:08:20,760 Speaker 1: something that I like, I use my app and actually 127 00:08:20,840 --> 00:08:24,559 Speaker 1: have a little reminder where I'll set up that little 128 00:08:24,560 --> 00:08:27,840 Speaker 1: reminder just that that pops up on my app that 129 00:08:28,000 --> 00:08:31,600 Speaker 1: reminds me about gratitude and wherever I am andever I 130 00:08:31,720 --> 00:08:34,440 Speaker 1: see that, I just kind of look around for something 131 00:08:34,440 --> 00:08:36,920 Speaker 1: to be grateful for. So you can just set a 132 00:08:36,920 --> 00:08:40,360 Speaker 1: little reminder on your phone or some other kind of. 133 00:08:40,320 --> 00:08:43,480 Speaker 2: Trigger to do it. And then we know that acts 134 00:08:43,520 --> 00:08:44,360 Speaker 2: of kindness. 135 00:08:44,559 --> 00:08:48,960 Speaker 1: Actually doing that and reflecting on the positive effects of 136 00:08:49,000 --> 00:08:53,559 Speaker 1: your actions can also enhance your sense of gratitude. And 137 00:08:53,559 --> 00:08:56,560 Speaker 1: then helping others can make you more aware of the 138 00:08:56,720 --> 00:08:59,520 Speaker 1: good in your own life, which is what the research shows. 139 00:09:00,120 --> 00:09:02,600 Speaker 1: And one other thing that I've actually started to do 140 00:09:02,840 --> 00:09:07,080 Speaker 1: recently and since Corley did the podcast on AWE is 141 00:09:07,120 --> 00:09:11,800 Speaker 1: actually combined gratitude with awe and just look for little 142 00:09:11,960 --> 00:09:17,520 Speaker 1: awe inspiring things around you. And actually, this doesn't need 143 00:09:17,559 --> 00:09:20,080 Speaker 1: to be something that's ridiculous, can be stuff like a 144 00:09:20,160 --> 00:09:24,960 Speaker 1: sunset or even I will often just now turn on 145 00:09:25,000 --> 00:09:27,119 Speaker 1: the tap and step back. 146 00:09:27,040 --> 00:09:30,760 Speaker 2: And go, how fucking awesome is running water? 147 00:09:31,120 --> 00:09:34,280 Speaker 1: Because when we think about it, there is so much 148 00:09:34,320 --> 00:09:38,280 Speaker 1: stuff that we typically take for granted that is awesome 149 00:09:38,320 --> 00:09:41,520 Speaker 1: when you think about it, such as running water, such 150 00:09:41,559 --> 00:09:46,479 Speaker 1: as electricity, cars, you know, all of this stuff. The internet, 151 00:09:46,559 --> 00:09:49,120 Speaker 1: there is stuff that when you actually sit back and 152 00:09:49,160 --> 00:09:50,440 Speaker 1: think how do they do that? 153 00:09:50,559 --> 00:09:52,800 Speaker 2: Chip like, how do they make that happen? 154 00:09:53,640 --> 00:09:57,880 Speaker 1: You can get really all inspired and then that then 155 00:09:58,000 --> 00:09:59,960 Speaker 1: starts to trigger that sense of gratitude. 156 00:10:00,160 --> 00:10:01,920 Speaker 2: So hopefully this is useful. 157 00:10:02,800 --> 00:10:07,240 Speaker 1: I have found and thanks to that guy thirty years 158 00:10:07,240 --> 00:10:10,959 Speaker 1: ago and had a massive massive impact on me, and 159 00:10:11,520 --> 00:10:17,400 Speaker 1: that regular gratitude practice has actually massively enriched my life. 160 00:10:17,800 --> 00:10:21,439 Speaker 2: So go forth and be grateful. Catch you next time.