Gratitude, in its broadest terms, is a feeling of thankfulness or appreciation. This can be directed towards another person but can also apply to gratitude for events, circumstances and situations we find ourselves in.
Gratitude is a feeling that can happen spontaneously but it can also be a powerful intentional practice in psychology and particularly the field of addiction recovery. Practising gratitude can help shift focus from negativity to positivity and strengthen emotional resilience – all of which can help in the recovery process.
What Is Gratitude and Why Does It Matter in Recovery?
The American Psychological Association defines gratitude as a sense of thankfulness and happiness in response to receiving a gift. This can be either a tangible benefit such as a present or favour given by another person or a fortunate happenstance such as a beautiful day.
We all experience gratitude at different times and moments. But making a choice to focus on gratitude and actively practise it can have a significant impact on our mental processes and how we live our lives.
Gratitude can be seen as the practice of appreciating and acknowledging the positive aspects of life, and a positive mindset can be very important in recovery. Negative thinking and dwelling on mistakes made in the past (or present) can all be very triggering, potentially leading to relapse.
A strong sense and understanding of gratitude can help individuals to live in the moment, which can also help them overcome guilt, shame and other negative feelings associated with addiction. Gratitude also fosters emotional healing and can help you rebuild relationships with others that may have been damaged during periods of addiction and substance misuse.
The Psychological Benefits of Gratitude in Recovery
Many studies have established links between gratitude and various aspects of health. “The study of gratitude, perceived as an important source of human strength, has gained increasing attention over the past decades,” wrote one researcher who analysed dozens of such studies.
Among others, the review looked at a study concluding that keeping a gratitude diary improved students’ sense of well-being. Others found that ‘gratitude interventions’ improved happiness in a sample of adult women and flourishing in a sample of elderly adults.
Gratitude interventions are practices that require participants to engage regularly in activities designed to cultivate a sense of gratefulness and are known as one of the most effective positive psychological interventions. Still, other studies found moderate benefits of gratitude on physical health in terms of blood pressure and sleep routines.
When it comes to the benefits of gratitude in recovery, anything that can boost psychological well-being can also be valuable in the recovery process. Practising gratitude can reduce stress, anxiety and depression, all of which can serve as relapse triggers.
Cognitive behavioural therapy (CBT) is a common technique used in rehab and other addiction treatment programmes. It is used to escape negative thought patterns, and encourages a sense of gratitude can also help rewire the brain to focus on positivity and enhance emotional resilience.
Gratitude and Building Healthy Relationships
Healthy relationships and the presence of a strong support network can be very important during recovery. Unfortunately, it is likely that many relationships may already have been damaged by addiction, substance misuse and associated behaviours.
Practising gratitude can strengthen relationships through shifting the focus onto empathy, trust and appreciation for others. This can help to repair existing relationships that have been damaged, as well as strengthen newer ones. New healthy relationships may be made in recovery settings such as peer support groups but also elsewhere in your new sober life going forward.
Expressing this sense of gratitude is also important. Tell those close to you what you are grateful for and thank them for their help. If you find it difficult to express yourself verbally, you could try writing a heartfelt letter or a short thank you note, depending on the situation.
Helping and being kind to others is another way to express gratitude non-verbally. If you have received strength from a mentor or support group, for example, you can ‘pay that forward’ by providing the same support to someone else who needs it when you feel strong enough to do so. Volunteering can be another way to express your gratitude and to keep positivity moving.
How Gratitude Enhances Sobriety
The benefits of gratitude and sobriety can interact in different ways. While there will be challenging periods, especially in the early days of recovery, you will also find plenty to be grateful for – whether it is rebuilding relationships with others, a new sense of clarity, purpose or just getting through another day.
Having a sense of gratitude can help individuals stay motivated by focusing on the progress they’ve made and the many benefits of sobriety. It can help prevent relapse by providing a positive coping mechanism during those challenging times and gratitude practices can become a part of daily routines to maintain a recovery-focused mindset.
People in recovery tend to benefit enormously from healthy routines and gratitude interventions or practices can become part of such a routine.
Practical Ways to Cultivate Gratitude in Recovery
There are a number of things you can do to actively foster a sense of gratitude. Here are some tips on gratitude practices for addiction recovery:
- Keep a gratitude journal – write down what you are grateful for each day.
- Write thank you notes – this can also help you to think about those people around you who make a difference in your life.
- Focus on what you have – Recovery can help you build a new life, and there will be more and more to be grateful for as you progress.
- Practise mindfulness – living in the moment can prevent you from dwelling on mistakes from your past.
- Give to others – volunteering or simply helping others can be a great way to show gratitude.
Embracing gratitude can be a transformative step in anyone’s recovery journey.
If you’re ready to take your first steps towards a new sober lifestyle or need help in maintaining your recovery, contact Cassiobury Court today to find out how we can help you foster gratitude and achieve long-term sobriety.
