Gratitude: The Gamechanger You Didn’t Know You Needed
Have you ever noticed how a simple moment of appreciation, a shared laugh, a walk outside, a kind word, can shift your whole outlook? With World Gratitude Day arriving on September 21st, now is the perfect opportunity to discover just how transformational gratitude can be, especially for women at midlife and beyond.
If you think gratitude is only a feel-good add-on, I hope this post can change your mind. A study in JAMA Psychiatry, for example, tracked nearly 50,000 women (average age 79) and found that those with the highest gratitude had a 9% lower risk of death from any cause over four years. Yes, really! A regular practice of appreciation can make you happier and healthier, at any age.
But the benefits go even deeper. Practising gratitude can increase your life satisfaction, boost your mental wellbeing, and significantly lower anxiety and depression. For women navigating career change, caregiving shifts, or evolving identity, gratitude offers real resilience and support when it matters most.
What is especially encouraging is that the older we get, the better equipped we are to cultivate true gratitude. Brain imaging studies show that gratitude lights up the learning and decision-making areas of the brain. Over time, these pathways become stronger, making it easier for us to notice and savour life’s good moments. Your lived wisdom is truly a superpower.
Nature and Connection: Easy Pathways to Appreciation
Gratitude flourishes in the small details of our everyday lives.
Explore Nature: Spend time outside. That might mean noticing the sunrise, walking barefoot on grass, or remembering to pause for the beauty of trees or birdsong. Nature grounds us in the present and reminds us how we belong to something greater.
Strengthen Connection: Share stories, laughter, or even challenges with trusted friends and family. Strong social connections are proven to boost happiness and resilience at any stage of life.
A Mini Story from My Week
Last Thursday, I felt overwhelmed by too many work commitments at once. Instead of pushing ahead, I took a mini time-out and went for a walk. I love spring, and I walked down my street, noticing early spring blossoms and the light breeze. That brief moment grounded me and reminded me that, even in times of uncertainty, there are always small things to appreciate. It was a turning point in my day.
Gratitude as Deep Listening
True gratitude invites us to listen, really listen, to ourselves, to others, and to what our lives are telling us in the quieter moments. Sometimes, meaning is found not by chasing the next big achievement, but by paying attention to what already brings you joy and connection.
Taking time to pause and reflect, whether through meditation, gentle movement in nature, or journalling, helps us get quiet enough to hear what matters most. This kind of attentive gratitude anchors us, especially during times of transition or uncertainty.
Practical Ways to Nurture Gratitude Every Day
Here are a few simple, evidence-based practices to help anchor gratitude in your day-to-day life:
Nature Walks: Even a few minutes outdoors can reconnect you to the present and spark a sense of renewal and wonder.
Gratitude Journaling: Research shows that reflecting once a week is more powerful than daily lists. Set aside a little time to write about a person, experience, or moment that touched you, and go deeper into what made it meaningful.
Use prompts like:
Who stepped in for you during a tough moment?
What did a recent challenge teach you about yourself?
How did someone’s encouragement change your outlook?
What new strength surprised you?
Who is living in a way you want to emulate?
Shared Appreciation: Tell someone what you value about them. Share gratitude at dinner, in a message, or during a walk. These moments ripple outwards and strengthen bonds.
Mindful meditation: Begin or end your day focusing on your breath and something, or someone, you appreciate.
Deep listening: Give your full attention to a conversation this week. Simply being present is a gift to yourself and others.
When Gratitude Feels Hard
Gratitude is not about pretending life is perfect. It means honouring every chapter, including the messy, difficult ones and trusting that meaning can be found even in challenging times. This sense of meaning is what helps nurture hope and resilience.
Let us be honest. There will be days when gratitude feels out of reach, especially when social media and the world’s expectations get overwhelming. If you are struggling, try these small steps:
Take a pause from social media and comparison.
Practise “skilful gratitude.” Acknowledge what is hard, but also look for even the tiniest glimmers of light in your day. Gratitude is not about denying your challenges. It is about building authentic resilience and allowing hope to find its way back in.
An Invitation
As World Gratitude Day approaches, why not experiment with one gratitude practice this week? You don’t need to transform your life overnight. Start small, reflect, and notice how a focus on appreciation can create subtle but lasting change.
World Gratitude Day is a lovely reminder to notice, savour, and celebrate what’s good and what’s possible, right where you are.