Wellness Words December 2013

Wellness Words December 2013

HealthLink Littauer’s


Submitted by Wendy Chirieleison, MS Ed

Community Health Educator


The Healing Power Of Gratitude

‘Tis the season when we’re reminded to count our blessings and help those in need, however there are many benefits to embracing an “attitude of gratitude” all year long that you must consider.  Reminding yourself to be thankful for the things that you have in life rather than focusing on what you don’t have, can change your life profoundly.

The Research

In fact, according to Robert Emmons, PhD. at the University of California, there are many physical health, physiological well-being, and relationship benefits of practicing gratitude.  Dr. Emmons has been studying the effects gratitude for over ten years, working with more than 1,000 people ages 8 to 80, and found some of the effects of practicing gratitude to include: stronger immune system, less aches and pains, lower blood pressure, higher levels of positive emotions, happiness and optimism, more generosity, forgiveness, and people were also more outgoing.  

According to Emmons, practicing gratitude can also help us in celebrating the present moment, blocking negative emotions, resisting stress, and feeling a higher sense of worth.  So, what can you do to recognize and express your gratitude?

Strategies to Begin Practicing Gratitude

  • Start a gratitude journal and record those things that you are grateful for.  It will likely take just a few minutes each day to jot down things like spending time with loved ones, receiving a special letter or a phone call, family, great job, etc.  Keep a notebook by your bed and write for a few minutes each morning or at night before you go to sleep to reflect on the day.
  • Think about life according to the “George Bailey Effect” (referencing the character George Bailey from the movie It’s A Wonderful Life).  Choose something that is special to you, either a person, place, or event that is meaningful to you and write about how your life would be different without that special person, place, or event.  This will help you cultivate a deeper appreciation for that which you do have in life, and take the focus off of what you don’t have.
  • Slow down this holiday season and do only what you really want to do.  Often times we do things out of obligation and then don’t enjoy ourselves while doing them.  Enjoy yourself, be grateful for the time you can spend with friends and loved ones, and learn that it’s ok to say no, you don’t even have to give an explanation.
  • Paying it forward is another way to express our appreciation for all of the blessings bestowed upon us.  If someone does something nice for you, do something nice for someone else that may be in need.  You can also take part in a random act of kindness and do something nice for someone just because.
  • Finally, change your self talk into grateful thinking (Psychology Today).  Self talk is “the endless stream of unspoken thoughts that run through our heads every day” (Mayo Clinic 2011).  For many of us, our self talk focuses on negative thoughts and messages.  It is important to turn off those negative thoughts and tune in to more positive ones.  We can do that by re-framing our thoughts.  Start by thinking about situations differently and focus on the positive and all that we have to be grateful for.  Think of the glass as half full rather than half empty.  Then, focus on the things that you can change, rather than on the things you can’t.

Practicing gratitude can make you happier, improve your health, well-being, and even your relationships.  So, practice gratitude, be happy, and in turn, be healthy!

For more information, contact HealthLink Littauer at 736-1120.  You can e-mail us at healthlink@nlh.org, see our website at www.nlh.org, or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m.  We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.

Wellness Words December 2012

HealthLink Littauer’s


Submitted by Carol Tomlinson RN BS

Community Health Educator



This is the time of year that asks us to count our blessings and to help those less fortunate.  However, it is also a season which frequently brings high stress with all of the accompanying physical ailments such as headaches, fatigue, colds or even heart attacks.  Those with chronic illnesses may even find their condition deteriorating under the pressures of the holidays.

There is hope for us to become happier and healthier simply by learning to have an “attitude of gratitude.”  Gratitude is not about “looking on the bright side” or denying reality.  Gratitude goes much deeper than that, according to recent research in the emerging field of positive psychology.  It’s about learning from a situation, taking the good to help deal with life’s challenges. 

According to research at the Harvard School of Medicine, there is a very real connection between gratitude and good health.  An estimated 90% of all doctor’s visits are for stress-related ailments.  Evidence suggests that today’s biggest health challenges are heart disease, cancer and diabetes—all conditions that have been liked to chronic stress.

Thankfully, stress is not so much a result of what is going on in our lives as it is about how we perceive those things.  The good thing is that we have some control over how we look at life’s challenges.

Robert Emmons PhD. of the University of California, Davis wrote the first scientific study on gratitude, its causes, and potential impact on physical health.  He showed conclusively that gratitude has a positive effect on reducing pain, improving digestion and strengthening the immune system.

A related study at the University of Connecticut found that gratitude can have a protective effect against heart attack.  They also found that participants who had experienced one heart attack – but who saw benefits and gains from it, such as being more appreciative of life – experience a significantly lower risk of having a second heart attack.

To increase your level of gratitude, here are suggestions for getting started.

  1. Keep a gratitude journal:  Set aside time daily or even weekly to record several things you are grateful for.  Typically, people list 3-5 things.  This is probably the most effective strategy for improving gratitude by causing you to pay attention to the good things in your life.
  2. Change your self-talk:  Most of us are unaware of the negative things our mind focuses on each day.  The first step is to pay attention to these negative thoughts and realize even if we think we are justified – the only person’s health they are hurting is our own.  Try reframing these thoughts by finding a more positive way to look at the situation.  Instead of complaining about all the things you can no longer do, try changing that to all the things you can still do. 

Gratitude will help you to be healthier and happier.  It can also improve your relationships and make you feel more in control of your life.  Practice being grateful … it is truly good for you!

For more information on health and wellness, call HealthLink Littauer at 736-1120, e-mail us at healthlink@nlh.org, see our website at www.nlh.org, or visit our wellness center at 213 Harrison Street Ext. in Johnstown, Monday – Friday, 9 a.m. – 5 p.m.  We’re your community health & wellness service of Nathan Littauer Hospital and Nursing Home.