Practicing Gratitude & Positivity

By Cynthia Matsumoto, PharmD

PGY1, LSC Pharmacy Resident

A pharmacy residency — and life in general — can get hectic and overwhelming. It can be easy to lose sight of the positive and just focus on the negative. Practicing gratitude is one way we can find balance and motivation throughout a challenging year.

In a 2003 study conducted by Robert A. Emmons and Michael E. McCullough, groups of individuals were asked to write a few sentences each week on the things that made them grateful, negative or neutral. Those who wrote about gratitude saw an associated improvement in their mental and physical well-being. While it’s not a proven cause-and-effect relationship, I personally feel that focusing on gratitude and positivity tends to, intentionally or not, lead to a better mindset and outcomes. Practicing and maintaining such a mindset isn’t always easy, however. This is especially true when we get overwhelmed while so much is going on in our lives. Therefore, I wanted to share a few small and simple activities one can incorporate into everyday life to practice gratitude:

• No matter how small it may be, find one thing to be grateful for each day. It could be as simple as a good meal, nice weather, opportunities, good health or just being able to work. When we notice and start to think about what we have instead of what we are missing, it can help guide us to a more positive and motivating mindset.
• Try meditation or self-reflection. Understandably, many of us are busy and don’t always have time, so this activity may not be as realistic. But it doesn’t have to start with a massive time commitment. If you can set aside 10 to 15 minutes at least once a week, you can use that time to clear your mind and take a breath, meditate and reflect. This will  provide a pause from our hectic lives and allow us to reset our mindset.
• Lastly, don’t forget to express thanks to those around you. It sounds simple and obvious, but stress and busyness can make us forget how much support we receive. Taking the time to acknowledge and thank others strengthens those connections and reinforces positivity and gratitude. I often remind myself that I wouldn’t be where I am today without the support I’ve received, which helps keep me going and staying motivated.

Practicing gratitude doesn’t have to be complicated. Small and simple steps can help make a significant impact in how we experience busy and hectic days. As we move through this next year, let’s pause, reflect and give thanks.