The power of gratitude

The Area Agency on Aging & Disabilities of Southwest Washington (AAADSW) connects older adults, adults with disabilities, and family caregivers to a full range of community resources designed to offer choice, improve quality of life, and respect independence.

The upcoming holiday season is a natural time for reflection, appreciation, and connection. For older adults, the practice of gratitude and the act of giving can go beyond spreading holiday cheer. It can boost mental and emotional well-being, foster a greater sense of purpose, and bring about a fulfilling sense of connection with your community and loved ones.

Gratitude is a powerful force that transcends age and its healing properties can significantly affect the well-being of older adults and caregivers. It’s a profound acknowledgment of the goodness in life whether it’s tangible or intangible. This appreciation often extends beyond self; connecting individuals to something larger than themselves, be it nature, people, or a higher power, or purpose.

Gratitude’s potential to heal and enhance physical health has garnered attention in recent studies, particularly concerning older adults. Gratitude practices for older adults and caregivers have shown remarkable results including increased happiness, improved relationships, reduced depression, and even alleviating pain.

Harvard Medical School and the Greater Good Science Center at UC Berkeley have drawn connections between gratitude and health. The research suggests that individuals of all ages and backgrounds who cultivate gratitude tend to report fewer health complaints, such as headaches, gastrointestinal issues, high blood pressure, respiratory infections, sleep disturbances, and colds. For older adults, embracing a gratitude routine could help mitigate stress related to aging, fostering a more relaxed and content demeanor.

Gratitude serves as a reminder of life’s treasures and offers solace amid daily challenges. The following ideas for incorporating gratitude practices into daily life for older adults and their caregivers.

Keep a gratitude journal. Write down three to five things each day that are meaningful to you. By keeping a journal, you can easily see the positives in your days and ensure those good things continue to happen. If you’re helping a parent or loved one who finds writing difficult, consider encouraging them to record a short video each day about that for which they are grateful. You can watch them together, which will remind them of their positives, as well as spark a conversation.

Write a “thank you” note. This practice helps both the giver and the receiver. Occasionally, write one to yourself. As a caretaker, you deserve gratitude. Perhaps your loved one cannot thank you themselves, but that does not mean that the intention isn’t there and that you can’t thank yourself on their behalf.

Thank someone mentally. Often, just thinking in a grateful way about someone can soften a relationship and bring healing to your own thoughts.

Use gratitude cues. Keep photos out that remind you and your loved one of things that make them happy. Gratitude quotes are also good for reminding everyone to stay positive.

Make a gratitude jar. As people come up with something to feel grateful for, they write it down and put the paper in the jar (with or without their name). During family meals or together time, pull notes from the jar to read aloud. This is a beneficial activity if your older family members have dementia, as they might not be able to participate in writing the grateful notes but can benefit from hearing them read aloud.

In any of these ideas for expressing gratitude, the goal is to make it a regular part of each day. Something that comes naturally, even when times are hard. It’s a habit that can switch the brain from saying, “Everything is horrible,” to “I’m grateful for this specific thing in my life when other things are going wrong.”

By incorporating gratitude as a regular practice into your daily life, you can make it a natural habit that gradually transforms your mindset. It helps you shift from a perspective where everything might seem challenging or even negative to one where you’re grateful for specific aspects of your life, no matter what the circumstances. This shift in thinking is a powerful tool for enhancing your mental and physical well-being.

Start the day with gratitude. When you wake up each morning, think of one thing or person you’re grateful for and share that feeling with someone else.

Dedicate a few minutes each day to close your eyes, breathe slowly, and focus your mind on positive thoughts.

Find gratitude in the ordinary. When you do routine chores, look for one positive aspect of the experience. It can be as simple as appreciating a warm smile from the cashier at the grocery store. Your whole experience will be brighter and maybe a bit less mundane.

Practicing gratitude in small ways will reap dividends over time. Gratitude grounds us in life and helps us be mindful of our place in the world and our connections to others.

AAADSW is committed to helping the community’s adults live and age well. The group serves adults in Clark, Cowlitz, Wahkiakum, Skamania, and Klickitat counties. Requests for information, assistance, and general inquiries may be directed to the Area Aging & Disability Resource Center by calling 360-694-8144 (toll free, 888-637-6060). To learn more, please visit HelpingElders.org.