Life has an impeccable sense of drama — one minute you’re chasing sunsets in Santorini, the next you’re crying over a cancelled flight and questioning all your life choices. From daily stress to full-blown existential spirals, it’s easy to forget the good stuff.
Enter: gratitude. Not the hashtag kind plastered on pastel backgrounds, but the real, grounding kind that reminds you your life isn’t just chaos and caffeine. Sure, it won’t pay your rent or text your ex the closure speech he deserves, but science says it can make you feel more resilient, focused, and emotionally balanced — even when everything’s gone sideways.
In this article, we’ll dig into why gratitude isn’t just another fluff-filled wellness buzzword. It’s a mindset shift, a tool, and (surprise!) a pretty powerful way to take back control when life gets messy.
Syeda Juveria Afreen | SJA
Instagram: @sja_thedude
The Science Behind Gratitude
Gratitude isn’t just good manners—it’s good for your brain. Neuroscience shows that when we regularly practise gratitude, we’re essentially rewiring our minds to focus on what’s working, rather than what’s not. It boosts emotional resilience, lowers stress levels, helps us sleep better, and even strengthens our relationships.
Put simply, gratitude helps us stop staring longingly at the ‘missing puzzle piece’ and instead marvel at the beautiful, chaotic picture we do have.
Why Gratitude Matters in Hard Times
Let’s be honest—when life feels like it’s falling apart, the idea of being thankful can feel… well, ridiculous. But that’s when gratitude is most powerful.
It doesn’t sugarcoat the pain or suggest we should be chirpy when everything hurts. Instead, it acts as a grounding force, helping us recognise the little sparks of light—like a kind word, a cup of tea, or a moment of stillness—amid the storm.
Over time, this practice builds resilience, bolsters hope, and nurtures emotional healing. In other words, gratitude doesn’t make the hard stuff disappear—but it does make us stronger in the face of it.
8 Practical Ways to Find Gratitude (Even on the Rubbish Days)
1. Start a Gratitude Journal
Grab a notebook and jot down three things you’re grateful for each day. They don’t have to be life-changing—a delicious croissant, a funny meme, or the fact your Wi-Fi didn’t cut out during a Zoom call all count. It’s consistency, not grandeur, that makes the difference.
2. Reframe Challenges as Opportunities
When life hands you lemons—or a flat tyre on the way to an important meeting—pause and ask:
• What am I learning here?
• How might this help me grow?
It’s not toxic positivity—it’s training your brain to see beyond the chaos.
3. Acknowledge the Basics
Running water. A roof. Breathing without thinking. These everyday miracles are often overlooked, but they form the foundation of a grateful mindset.
4. Practice Mindfulness
Slow down and really notice your world. The steam rising from your coffee. The way the sun hits the pavement. Mindfulness invites us to experience gratitude in real time—no journaling required.
5. Express It Out Loud
Say thank you—to your partner, your colleague, or the barista who remembers your weird milk order. Expressing gratitude builds stronger connections and brightens someone else’s day too. Win-win.
6. Celebrate Small Wins
You made the bed? Sent that awkward email? Took a walk when you didn’t feel like it? That’s a win. Acknowledge it. Gratitude for micro-achievements keeps the momentum going when life feels like wading through treacle.
7. Use Gratitude Prompts
Feeling stuck? Try:
• Who made me smile today?
• What’s something I usually take for granted?
• What’s a past challenge I’ve overcome?
These prompts gently guide your attention to life’s silver linings.
8. Shift Perspective with “What Ifs”
This one’s a bit cheeky: imagine how things could be worse. Didn’t land that job? Imagine not even getting the interview. This little mental trick can be oddly uplifting—and helps us realise how much we still have.
Gratitude Rituals to Weave Into Your Day
☀️ Morning Gratitude
Start your day by naming three things you’re grateful for. Even if it’s just your kettle, your playlist, and your fluffy socks, you’re already on a roll.
🌙 Evening Reflections
Before bed, ask yourself: What went well today? What made me laugh? It’s a gentle way to close the day on a positive note (and promote better sleep, too).
🚶♀️ Gratitude Walks
Head outside and consciously appreciate your surroundings. The fresh air. The sound of birds. The fact that you can walk. It’s mindfulness meets movement.
💬 Gratitude Sharing
Share a “today I’m grateful for…” moment with someone close. It’s uplifting, connective, and a great dinner table tradition.
The Transformative Power of Gratitude
At its heart, gratitude is about perspective. It doesn’t mean we pretend life is perfect. It reminds us that even in the midst of hardship, there’s still beauty to be found. A kind word. A moment of quiet. A deep breath.
By shifting our focus, we unlock the ability to move forward—not with toxic positivity, but with grounded hope, strength, and the quiet confidence that we’re not just surviving, we’re growing.
Embrace gratitude and let it guide you through life’s challenges—because even in the darkest times, there’s always something to be thankful for.
About the Author
Hi, I’m SJA—Founder & CEO at SJA Pathway, Co-founder & CTO at Apex Games, Software Developer at iTelescope and Content Writer at Life Lovers Magazine 📝. I hold a BCA and a dual master’s—an MCA 🖥️ and an ongoing MEng in Robotics 🤖 at Stevens Institute of Technology. Passionate about robotics and writing, I enjoy sharing insights and motivating others through my work. Follow me on Instagram @sja_thedude or connect with me on LinkedIn sja-thedude for more inspiring content.
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