For many, gratitude is probably a buzz word that you hear around this time of year [Hello Thanksgiving!] or recall from an old episode of Oprah. It is often dumbed-down as the occasional moments when you give thanks. But gratitude is actually much more than that and the act of practicing gratitude can have positive effects on your overall wellness.

First, let’s explore what gratitude actually is in order to foster a clearer understanding. In a review of the origins of gratitude, Robert Emmons, a leading expert on gratitude, and Cheryl Crumpler defined it as, “…an emotional state and an attitude toward life that is a source of human strength in enhancing one’s personal and relational well-being.” Is that how you would have defined gratitude? For most of us, probably not. This definition certainly takes gratitude to the next level by allowing us to grab hold of it and use it to empower ourselves and our well-being.

Practicing gratitude can be a powerful internal journey. It is more than just saying thanks; rather, it is your opportunity to allow yourself to reflect on what is important to you and what has meaning in your life. It can be further integrated into a spiritual practice. There is no right or wrong. What you are grateful for is what you are grateful for!

Now that we have reviewed gratitude, let’s take a moment and review the benefits of practicing gratitude. UC Berkeley’s Greater Good Science Center reported that those who practice gratitude consistently reaped a number of health benefits. On a psychological and emotional level practicing gratitude has been shown to increase happiness and optimism, as well as reduce depression and anxiety. These findings are especially important for the college population, as anxiety and depression are the top two presenting problems across the country at college and university counseling centers. Physically, gratitude practices have been linked with stronger immune systems, less pain, lower blood pressure, increased energy and better self-care. Additionally, those who practice gratitude have been found to be more forgiving, more outgoing and report less feelings of loneliness and isolation.

With all of the positive benefits that come along with practicing gratitude, why not start your own practice? There are different approaches to creating your own gratitude practice. A simple way to begin is through journaling. A basic start to journaling is by writing down five things that you were grateful for this week. This is similar to positive psychology’s “writing 3 good things a day.” Don’t worry about writing every day. In fact, research on gratitude journaling, by Sonja Lyubomirsky and her colleagues, found that practicing once a week is better than three times per week.

To take journaling a step further or if you do not particularly like writing, try art journaling. Art journaling is a creative way to capture memories, express emotions, and to enhance overall wellness. It combines visual arts [i.e., painting, drawing, collage, stamping, etc.] and written language to construct a deeper understanding of an individual’s life experience and dreams. Art journaling is a safe vessel to store your inner beliefs. It allows you to reflect on your life, your ideas, your hope, and your wishes.

Quick on time and/or a tech geek? Take out your smartphone, open a note or journal app, and list what you are grateful for this week. Set a reminder to repeat the activity each week, at whatever time works best for you. Check out gratitude apps for Android and iOS. And best yet, follow the Wellness Center on Facebook and Twitter, #AttitudeforGratitude, for more tips!

With that said, ponder this quote from William Arthur Ward; “Feeling gratitude and not expressing it is like wrapping a present and not giving it.”