Gratitude

Science of Gratitude

100

Gratitude is show to increase the ability to sleep and relax by decreasing this response to stress

Fight or Flight

200

Gratitude increases this neurotransmitter that increases mood and motivation giving us the feeling of being rewarded

Dopamine

300

Gratitude decreases the stress hormone known as _____

Cortisol

400

Gratitude increases this neurotransmitter which affects mood regulation and sleep, known as the "feel good" neurotransmitter. Low levels of this neurotransmitter contribute to depression and anxiety. 

Serotonin

500

Gratitude boosts activity in this part of the brain which is involved in decision-making, planning, and organization. 

Pre-frontal cortex. 

Practices & Exercises

100

The act of writing down a list of things we are grateful for. 

Gratitude Journal

200

When one makes a conscious effort to notice when people do good things, whether for you or others. 

Giving Thanks

300

When we show gratitude for ourselves along with respect and kindness even through difficult times or mistakes that is called ______. 

Self-Compassion

400

An activity where you write to one person expressing the major impact they had on your life.

Gratitude Letter

500

A style of meditation shown to increase empathy and gratitude for yourself and others - even those we may not like. 

Loving Kindness Meditation

Benefits of Gratitude

100

Writing a gratitude journal for 15-minutes at night can improve this daily activity.

Sleep

200

Grateful individuals are more likely to have strong connections in this area of life.

Interpersonal Relationships

300

Gratitude is shown to increase pro-social behavior reducing aggression and improving what feeling? 

Empathy. 

400

Gratitude is shown to decrease not only mental health concerns such as stress, but also reduces _______ by 16%. 

Aches and Pain. 

500

According to the Journal of Personality and Social Psychology's 2003 article, recognizing all you have to be thankful for during the worst times offers what trait?

Resilience

Perspective Shifts

100

Name three everyday things to be grateful for 

Examples: Change of seasons, having food to eat, running water, a home, transportation, health, ability to walk, etc. 

200

The opposite of gratitude is _____

Catastrophizing (thinking everything is awful/the worst) 

300

Put the following quote 'in perspective': 

"My life is the worst. Nothing will ever be good again." 

Example: Life may be hard right now, but it could be worse. I will survive and life will get better. 

400

Reframe the following situation to find gratitude: 

"I just relapsed after 3 months of sobriety now I have to start all over." 

Example: "I have three months where I was able to stay sober, I can get there again." 

500

Reframe the following situation to have gratitude:

"My dog was old and just passed away. Life is going to be horrible without him. I want him back. It's not fair." 

Example: "I am blessed I had many wonderful years with my dog and he could have a happy life." 

Random Trivia (to be grateful for)

100

What Holiday is celebrated in the United States where it is tradition to "give thanks" before the feast. 

Thanksgiving

200

"Thank you for being a friend," is the iconic phase of this catchy theme song from The TV show ________.

Golden Girls

300

This name means "praised," or "thanks be given," and those with this name should be thankful to be featured in the iconic Beatles song written for John Lennon's son.

Jude (Beatles Song: "Hey Jude") 

400

This Rock Band started in Palo Alto, CA in 1965 and released hits such as "Casey Jones," "Sugar Magnolia," and "Truckin'"

Grateful Dead

500

Which iconic rock band released a famous song titled "Thank You" on their 1969 album?

Led Zeppelin