The science of gratitude and positive psychology have been exploring the transformative power of this feeling in people's routines. Studies indicate that gratitude brings countless benefits and should be integrated into our daily lives. 

Among several perspectives, I particularly highlight that of Wandy Luz, a journalist and writer with over a million followers on Instagram and author of the book 'A Metamorfose é Irreversível'. Luz argues that "when gratitude is a habit, happiness is a reflection, it is a consequence". According to her view, the inability to recognize and value what we already have can transform us into automated beings, imprisoned by expectations and constantly unsatisfied yearnings. She emphasizes that life has constantly tried to teach us that happiness is a choice we make every day and that true abundance is more related to the feeling of gratitude than to the possession of material goods. Every day, life tries to teach us, through repetitive lessons, to value, appreciate and enjoy our journey, living one day at a time, with contentment, joy and acceptance.

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Our human condition is often embellished and elevated by a singular feeling - gratitude. A powerful force, gratitude is a luminous beacon of joy, inner harmony and self-confidence, helping us to recognize the benefits and satisfactions of life, even when disguised as adversity. As the author proclaims: "I learned that before complaining I must thank, before praying I must forgive, and before judging I must observe myself".

© Clínicas Dr. Alberto Lopes

First of all, gratitude blossoms from the bosom of fraternal feelings, such as love, generosity, friendship, solidarity and companionship. These feelings strengthen our interpersonal bonds, enhance our resilience and help us connect with something greater, providing pleasure, happiness and well-being.

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Much research has been done on the benefits of gratitude, especially on physical and mental health. In the study 'Examining the pathways between gratitude and self-rated physical health in adulthood' (University of Illinois, University of Zurich, 2012), it was found that grateful individuals exhibit a remarkable improvement in physical health. They are more willing to exercise and are concerned with preventive health care.

Another study, 'Comparing the daily physiological and psychological benefits of gratitude and optimism using a digital platform' (University of Michigan, University of California, 2021), revealed that grateful people have lower blood pressure and heart rate.

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In the context of mental health, gratitude triggers a positive wave in our brain, facilitating the identification of beneficial experiences and motivating us to seek them. According to neuroscience, the expression of gratitude activates the Nucleus Accumbens, a brain region responsible for pleasure and well-being, leading to the release of dopamine, which improves motivation and disposition.

Gratitude is also a powerful tool for fostering sociability, self-esteem and spirituality. By expressing gratitude, we encourage empathy and reciprocity, strengthen self-esteem and explore new paths of spirituality.

Gratitude, however, is not an innate quality, but can be learned and cultivated. For example, keeping a "gratitude journal" is an effective practice, as indicated by the studies of Emmons & McCullough.

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Did you know that gratitude can be exercised? In this sense, I propose a simple and easy action plan to exercise gratitude in everyday life.

1- Morning prayer

Start each day with a prayer of gratitude, no need to be religious, a simple word spoken has the power to align you with the energy of gratitude. In this sense, thank with emotion for the life that your parents gave you, which carries the strength of ancestry in your DNA. Recognize and be grateful for the functioning of your organism, because every day of life is a gift. Daily, express your joy for having the people of your family and your daily life with you. As Wandy Luz skillfully expresses herself: "If dawn is the first miracle, thanking should be my first prayer".

2- Letter of gratitude

Write a letter expressing your gratitude to someone who has done something good for you or someone you love. Explain why you are grateful, state your happiness and your respect. Give the letter to the person or read it to them.

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3- Gratitude journal

Keep a journal where you write down, daily, at least three good things that happened to you. Describe the emotions you felt and the reflections you had. When you are going through difficult times, read your notes to gain strength.

4- Gratitude mindset

Adopt the practice of mentalizing gratitude, especially when waking up or in moments of stress, such as in traffic, in a work meeting or during a meal. Create this positive vibration that returns to you, engaging in this beneficial energy.

With these small daily gestures, you will allow, recognize and value the little things that enrich your life every day. Make gratitude a daily practice and discover how your perspective of the world can change for the better.

We can imagine gratitude as the water of a waterfall, flowing constantly and gently over the reefs of our life, nourishing and nurturing our physical and mental well-being. If we cultivate the habit of gratitude, happiness will not be a pursuit, but a natural reflection of our existence. Remember that the practice of gratitude can change your day and, eventually, your life. This action plan is an excellent start for this transformative habit.

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