In this article spotlight, hear from by Andrea Rice as she discusses neuroplasticity and gratitude.
“Rewiring Your Brain for Positivity with ‘Mature Gratitude’”
Take your gratitude practice to the next level through acts of kindness, being thankful, and savoring the little things in life.
There are many things to be thankful for — despite our unique circumstances and the chaos of the world around us.
But it’s so easy to get caught up in negative thinking and focus on what we don’t have versus what we do.
“But it’s so easy to get caught up in negative thinking and focus on what we don’t have versus what we do.”
Robert A. Emmons, PhD, professor of psychology at the University of California, Davis, and renowned expert in gratitude research, describes gratitude as a practice of recognizing the good in our lives or that which we might take for granted.
You can learn how to rewire your brain for positive thinking with “mature gratitude” and reap the benefits of developing your own practice.
Neuroplasticity: Rewiring the brain
As the saying goes, “Neurons that fire together, wire together.”
Neuroplasticity is the brain’s ability to form new neural connections. This “rewiring” effect can lead to positive growth and change.
When the brain’s circuits get caught up in negative narratives, your thoughts might skew toward the negative. There may be some reasons for this.
Negativity bias
The negativity bias is our tendency to be more attracted to negative stimuli than positive — which is evident in the way we’re drawn more to negative headlines than positive ones.
“You can learn how to rewire your brain for positive thinking with “mature gratitude” and reap the benefits of developing your own practice.”
Mark Hoelterhoff, PhD, a positive psychology expert at the University of Edinburgh in Scotland, explains that from an evolutionary perspective, the brain developed a heightened sense of awareness to potential threats or risks in order to stay safe.
“But we can move beyond that negativity bias and begin to pay more attention to the positive aspects in our life,” Hoelterhoff says.
According to Martin Seligman, renowned positive psychology theorist and director of the Penn Positive Psychology Center at the University of Pennsylvania, one way to change your mindset is by savoring.
When we hear a positive news story, have a positive thought, or receive positive feedback, Seligman recommends taking time to reflect on it.
“It’s that savoring approach that begins to create a new brain circuitry — a new neural network that’s geared toward looking for the positive,” says Hoelterhoff.
Positivity offset
By contrast, the positivity offset occurs when we interpret neutral situations as mildly positive.
If most people feel mildly positive in response to neutral situations, we can draw from that in the face of negative situations and try to shift our focus toward something positive.
“In reality, the simplest and most practical way to rewire your brain for positive thinking is to take the time to reflect, be grateful, and be aware of the positive things in your life,” Hoelterhoff says.
What is ‘mature gratitude’?
A recent study suggests that a mature gratitude practice that includes kindness, being thankful for life and a higher power, and savoring the small things can help us cope during times of crisis — such as the COVID-19 pandemic.
The following are ways you can try to help you cultivate mature gratitude.
Acts of kindness
Louisa Jewell, founder and president of the Canadian Positive Psychology Association and author of “Wire Your Brain for Confidence,” says that performing and witnessing acts of kindness makes us feel good.
Being kind to others can inspire you to show kindness in return. “Kindness promoted prosocial behaviors and cooperation,” Jewell says. Prosocial behavior, according to researchTrusted Source published in the Public Library of Science journal, is also good for our mental well-being.
Not only does kindness make the other person feel good, but it also makes you feel like a good person.
Giving thanks
“Gratitude is a state of mind — but being thankful is a practice, which is an action we can control,” says Tara-Nicholle Kirke, author, coach, and founder of SoulTour in Oakland.
“Thankful people feel more focused and grounded, more present, and able to face life’s challenges,” she says.
According to Kirke, the key to giving thanks is to focus on the good things in life. She says the pandemic awakened us to the reality that some of the things we’d been working so hard for maybe weren’t as important as we once thought.
Instead, it’s the simple things, she says, like spending more time with our families or having quiet time in nature, that we can feel truly grateful for.
Savoring the little things
Sonja Lyubomirsky, PhD, author, happiness researcher, and professor at the University of California, Riverside, explains that our life experiences are produced by what we direct our attention to.
“What we choose to draw attention to is really important to our happiness,” Lyubomirsky says. “Anything that we can do to increase happiness has to do with learning how to redirect our attention.”
Lyubomirsky describes a gratitude practice as a process of focusing your attention on what’s good about your life and the people in it. The key, however, is to start small.
Savoring the little things, like the way the sun hits your face or the smell of autumn leaves, can help redirect your attention toward the positive.
Mindfulness can be a helpful tool for cultivating present moment awareness and gratitude.
-By Andrea Rice and medically reviewed by Joslyn Jelinek, LCSW | Originally published 11/23/21 on pschcentral.com
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