Are you sick and tired of people telling you that if you embrace gratitude, that is, if you feel thankful, everything in your life will improve? These people may well be paragons of toxic positivity. In essence, toxic positivity suppresses or denies the presence of negative emotions and promotes forced optimism. Unfortunately, when you force an attitude of gratitude, it is not real. However, staying stuck in negativity is neither healthy nor useful, so what can you do?
The Gratitude Filter is a daily practice designed to counteract the brain’s natural negativity bias (or “oxidation”) by intentionally focusing on positive, specific, and “sufficient” aspects of life. It acts as a mental shift from scarcity to abundance, altering perception, reducing stress, and strengthening, or “rewiring,” neural pathways for joy.1 “The goal is not to ignore struggles, but to build a mental foundation that allows you to face them from a place of strength rather than scarcity,” according to psychologist and author Michael Gervais.
If you’re not used to regularly practicing gratitude, one way is to begin with self-appreciation. Simply stand in front of a mirror each day and think of five good things you appreciate about yourself. These could be virtues, talents, past achievements, efforts you’re currently working on, or just general things you like about yourself. Give yourself some compliments. In addition to improving your mood and helping you embrace a positive world view, this regular practice can help you build self-esteem and self-confidence.2
Here is how to apply the Gratitude Filter to de-oxidize your daily outlook:3
• Instead of letting the day dictate your mood, proactively set your tone before getting out of bed. Identify three specific things you are grateful for, say it out loud and be specific.
• Throughout the day, turn a reflexive “thank you” into a meaningful moment. Actually, think about what you are saying thanks for—be it someone’s small kind gesture, receiving a service or responding to a positive email.
• Pay attention throughout your day, and when something good happens, acknowledge it and memorize it so you can remember this positive occurrence. Then imagine if this good thing did not happen. That will make you appreciate it even more.
The human brain’s chemistry actually changes when practicing gratitude. Neurotransmitters such as dopamine and serotonin (the feel good hormones) are released when practicing gratitude, resulting in reduced stress and “neuroplasticity,” which is the brain’s lifelong ability to reorganize, adapt and change its physical structure and pathways—allowing neurons to form new connections, strengthen existing ones and enhancing the ability to learn and recover from injuries.4 In a nutshell, a grateful mindset helps your brain function more efficiently, which in turn enhances a good mood.
The Reticular Activating System (RAS) acts as a filter for the information received and helps the brain register what matters most to you, what is relevant based on your personal values, needs interests and goals.5 Gratitude reinforces the RAS to pay attention to what you care about, so basically you start noticing more and more the things you are thankful for!
Use your gratitude filter and see if your daily outlook improves slowly but surely. Stay realistic, but acknowledge when gratitude may be positively affecting your mental and physical well-being. Your gratitude filter may become your empowerment filter!
1, 2 https://www.americanbrainfoundation.org/does-gratitude-rewire-your-brain/
3 https://www.uclahealth.org/news/article/health-benefits-gratitude
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