Overcoming AnxietySample

Got Gratitude

“I will give thanks to the Lord with my whole heart; I will recount all of your wonderful deeds.”—Psalm 9:1 (ESV)

Did you know research reveals benefits for those who practice being grateful? In the Bible, we’re encouraged to cultivate gratitude, which means raising up or even growing a spirit of gratitude. In the New Testament, Paul sets an example of cultivating a thankful and grateful heart.

If there was anyone who endured so much hardship, disappointments, and uncertainty, it was the apostle Paul. However, throughout his letters to the believers at the time, we see him giving thanks and being grateful—even for those who proclaimed the gospel out of selfish ambition, truly wishing to cause him distress while he was in prison (Philippians 1:15–20). Yet, he was still grateful because the gospel was being spread.

In Philippians 1–2, we see Paul thanking people for giving him the opportunity to share the gospel in prison. Even though he had to endure such hardship, he was grateful because others could hear the gospel.

So, what are some of the benefits for those who practice gratitude? One benefit of being grateful is that it opens a person up to more relationships. Just saying “thank you” to someone creates a positive encounter where others want to be around you. Another benefit is it improves our physical and mental health and helps us sleep better.

I don’t know about you, but finding something daily to be grateful for is definitely worth the benefits. When we allow anxiety and stress to rule our minds and hearts, it can cause health issues such as debilitating anxiety, heart disease, and even some cancers.

Doing something so simple as saying “thank you” is like a tune-up for our inner being. It causes an increase of dopamine in our brains which causes us to feel happy—and our brains will want to continue feeling happy as we practice more gratitude!

Maybe right now, you’re asking, “What could I possibly be thankful for?” I’m glad you asked. There are several things you can be grateful for right now. First, God allowed you to have breath in your lungs today, so He could use you to bring hope to someone else. Another thing you can be grateful for is that the Lord is with you wherever you go, even to the depths of the sea or up to the top of the highest mountain. He is there, and there’s no one else in the world who can express and demonstrate love to you like Jesus!

We must thank God for all areas in our lives, even the difficult ones. Let’s be thankful for our spouses, children, friends, parents, and grandparents. For me, I’m grateful for my 91-year-old grandmother, who calls me once a week to pray with her. This is a blessing I know I won’t always have, but today I’m grateful for it.

Pause: Begin each day by acknowledging one thing you’re grateful for. Before you even get out of bed, thank God for that person, thing, or circumstance. Also, before you go to bed at night, share two things you were thankful for that day with someone or God.

Practice: Below are a few ways you can begin to create a grateful spirit. Choose one and implement it into your daily routine. After practicing this daily, in just a few weeks, you’ll begin to see how helpful it can be in letting go of anxious and fearful thoughts. You’ll begin to experience joy and peace just like Paul did. Even when his circumstances didn’t change, he changed his mind, renewing his mind.

1. Journal your gratitude. This is a great way to write down what you’re grateful for if you like journaling. When you start to feel anxiety rise up, read over your journal, and you’ll see your anxiety begin to melt away. Changing your mind changes your thoughts and your attitude.
2. Tell others about your blessings. If you’re like some people, the idea of writing something down leaves you more anxious. So, instead, share it with someone. It’s incredible how powerful words can be. Proverbs 18:21 reminds us that life and death are in the power of the tongue. Speaking life-giving words brings life into your inner man. So, speak out loud, even for yourself to hear, since we listen more to what we say to ourselves than anyone else.
3. Pray for a grateful heart. If you can’t muster out something you’re grateful for, don’t worry. God wants to perfect everything pertaining to us, including perfecting our hearts to be thankful. Pray, or have a friend or an elder from the church pray for you to have a grateful heart.

Pray: Heavenly Father, I know I have so much to be grateful for, but right now, my mind is clouded by disappointment, fear, stress, and worry. These feelings keep me from seeing the benefits I have as your child. Please help me cultivate a heart of thanksgiving and be grateful for the opportunity to talk to You about these fears and stresses in my life. Sometimes, I feel so alone and forget You are with me. Today, I want to thank You for never leaving me or abandoning me. I want to love You back and show my love by being thankful for the plan and purposes for my life. Amen.