On an emotional level, gratitude is consistently associated with higher levels of positive emotions, such as happiness, joy, compassion and generosity. It allows us to relish good experiences, improve our health and develop strong relationships. Thankfulness also allows people to deal more effectively when adversity strikes.

With relationships, individuals who took time to express gratitude for their partner not only felt more positive toward the other person, but also felt more comfortable expressing concerns about their relationship. When partners feel and express gratitude for each other, they each become more satisfied with their relationship. Gratitude may also encourage a more equitable division of labor between partners.

Grateful people sleep better: they get more hours of sleep each night, spend less time awake before falling asleep and feel more refreshed upon awakening. Appreciative folks also have stronger immune systems and lower blood pressure. So what’s not to like, right? The following are some of my favorite ways to express gratitude:

  1. Tell people in person what you appreciate about them or their actions. Push past the awkward feeling you might have to do this, and remember how good you felt when someone shared affirmations about you in person.
  2. Write letters of appreciation, and better yet, hand write them. There is something amazing about getting a handwritten letter; it just feels more personal.
  3. Use the George Bailey method. In the cherished holiday movie, It’s a Wonderful Life, actor Jimmy Stewart’s character, George Bailey, gets to see what his family, friends and town would have been like if he had never been born. Everyone would have suffered greatly without his influence. Imagine what your life would be like without all of your major blessings, such as your parents, spouse, children, friends, co-workers and career, and positive life events. This process usually brings about deep feelings of gratitude for these people and experiences.
  4. One final suggestion, especially after this year’s contentious political scene: purposefully adopt an upbeat mindset. Whether when you are out with friends or sitting with relatives, connect with them over positive things versus gossip or grievances. Share gratitude and things you are looking forward to this year. What you focus on you tend to get more of, and noticing the positives in your life magnifies the pleasure you receive from said life. And when we appreciate the value of something, we extract more benefits from it and are less likely to take it for granted.

I am grateful for each and every one of you readers who take the time to read my columns each month. And I look forward to many more opportunities to connect. See, that wasn’t so hard.

Tim Jordan, M.D., is a Behavioral Pediatrician who counsels girls aged grade school thru college. Listen to his weekly podcast, Raising Daughters, to gain information on raising strong, resilient girls. For more info on Dr. Jordan’s retreats, summer camps and books visit drtimjordan.com.