Editor’s Note: In our last blog post, we delved into how to embody our best selves by integrating spiritual, emotional, mental, and physical dimensions. This week, we focus specifically on how practicing gratitude can serve as a powerful tool in shifting from stress to vitality. Through simple but profound daily practices, we can harness the epigenetic power of gratitude to not only reduce stress but also to foster deeper levels of health, joy, and connection in our lives— based on insights from my book Create The Vitality You Crave: Epigenetics 101 to Unlock Your Healing Power.

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“Stress is an alarm clock that lets you know you’re attached to something that is not true for you.” ~ Byron Katie

As our world continues to evolve, so too do our stressors—spiritual, emotional, mental, and physical. We see rising rates of depression and suicide, children grappling with identity issues, and increasing prevalence of disease. These are stressors we’ve created. Yet, we can choose to mitigate their impact with some simple practices.

In my journey to restore my vitality, I learned that until I mastered letting go, meditating, and being grateful for the abundance around me, stress was a constant companion. This blog explores the toll of stress and the tools I’ve learned to cultivate serenity instead of stress.

Understand the Science of Stress

The role of stress in disease is well-documented, with over 345,000 articles cited in PubMed as of April 2024. Stress activates the Hypothalamus-Pituitary-Adrenal (HPA) axis, increasing cortisol production. This hormonal cascade can lead to imbalances in insulin and glucose, cardiovascular issues, and affects the endothelium (the inner lining of the heart and vessels).

Neuroscientist and Pharmacologist Candace Pert, PhD, author of Molecules of Emotion, discovered that our immune system is impacted by our emotions. Her research showed that our white blood cells are designed to receive specific neuropeptides from the emotion centers of the brain, linking our mind, emotions, and behavior.

A study in the Journal of Neurology involving 20,000 participants over eight years found that psychological distress posed a higher risk of stroke than smoking, high blood pressure, obesity, or family history of stroke. Similarly, a Finnish study of over 10,000 women suggested that stressful life events increase breast cancer risk independently of other factors like body mass index or physical inactivity.

Neurologist Dr. Barry Bittman introduced the concept of a “stress signature,” revealing that our unique molecular responses to stress can be turned off by implementing healthy strategies. This underscores that stress can influence our DNA expression and disease vulnerability.

You can combat stress with simple actions like deep breathing, which is a cornerstone of calming your body and mind. Psychoneuroimmunologist Brenda Stockdale, MS, in You Can Beat the Odds, emphasizes that proper breathing is vital for returning your body to balance.

Managing Stress Through Awareness, Time, and Margin

Women often possess “Diffuse Awareness,” an ability to juggle multiple tasks at once, which allows us to manage many responsibilities effectively but can also be exhausting. This constant state of being “on” is a silent stressor. To combat this, it’s important to create “Zone Time”—dedicated moments for single-focused activities that promote relaxation and replenishment. These activities, such as reading, gardening, or enjoying a walk, provide a much-needed mental break and help restore our vitality.

Additionally, Dr. Richard Swenson’s concept of “Margin” emphasizes the need to create space in our lives to reduce stress and prevent overload. His formula, Power – Load = Margin, suggests that we can improve our well-being by balancing our energy, time, and resources against the demands and expectations placed on us. Implementing strategies like learning to say no, minimizing distractions, and simplifying our commitments can help create margins and reduce stress, ultimately fostering greater vitality and balance in our lives.

Meditate

Before embracing daily meditation, I doubted its benefits. However, Brooke Snow’s 40-day Christian Meditation Challenge was life-changing. Meditation not only reduces stress but also neutralizes harmful genes linked to inflammation and free radical activity, as found by Harvard Medical School’s Herbert Benson. Yale researchers also discovered that meditating thrice weekly for six weeks improves endothelial function, reduces blood pressure, resting heart rate, and heart disease risk.

Meditation can:

• Reduce stress
• Control anxiety
• Promote emotional health
• Enhance self-awareness
• Lengthen attention span
• Reduce age-related memory loss
• Generate kindness
• Help fight addictions
• Improve sleep
• Help control pain
• Decrease blood pressure

And best of all, meditation is accessible anywhere and often free.

By understanding and managing stress, we can create calm from within, leading to a healthier and more balanced life.

Practice Gratitude

Gratitude is a powerful tool for creating calm and reducing stress. When we focus on what we are thankful for, we shift our mindset from scarcity to abundance, from worry to contentment. Gratitude has been shown to improve mental health, increase happiness, and even enhance physical health by boosting the immune system and reducing symptoms of illness. It creates a positive feedback loop, elevating our energy and helping us navigate life’s challenges with more resilience and ease.

Incorporate gratitude into your daily routine by:

• Keeping a Gratitude Journal: Write down three things you are grateful for each day. They can be as simple as a sunny day or a kind word from a friend. Over time, you’ll cultivate a greater appreciation for the small blessings that often go unnoticed.
• Expressing Thanks: Take the time to thank people in your life, whether through a quick text, a handwritten note, or a heartfelt conversation. Showing gratitude to others not only strengthens your relationships but also boosts your own sense of joy and connection.
• Mindful Appreciation: Spend a few moments each day reflecting on the positive aspects of your life. Savor these moments and allow yourself to fully experience the joy they bring. This practice encourages you to be present and to notice the beauty in even the simplest of things.

Gratitude can transform your perspective, helping you to see challenges as opportunities and to appreciate the beauty in everyday moments. By embracing gratitude, you invite more peace, happiness, and vitality into your life.

Gratitude’s Impact on Relationships, Connection, and Vitality

Gratitude is more than an emotion; it is a dynamic force that ignites vitality by fostering deeper connections and enriching relationships. While its internal benefits are undeniable—improved mood, reduced stress, and a more optimistic outlook—gratitude’s influence on how we interact with others has a profound impact on our overall energy and well-being. By cultivating gratitude, we not only strengthen bonds but also unlock a sense of vitality that flows through every aspect of our lives.

In today’s fast-paced world, where stress and disconnection often drain our energy, gratitude offers a simple yet transformative solution. Here’s how gratitude fuels vitality through connection:

• Builds Trust and Energizes Relationships
  Acts of gratitude—whether it’s a heartfelt “thank you” or a kind gesture—create a foundation of mutual respect and trust. These moments of acknowledgment energize both the giver and the receiver, reinforcing emotional bonds and fostering a sense of belonging.
• Promotes Emotional Resilience
  Gratitude shifts our focus from what’s lacking to what’s abundant. This positive perspective helps us forgive, reduces emotional tension, and restores harmony in relationships, which in turn lightens emotional burdens and revitalizes our spirit.
• Deepens Intimacy and Enhances Partnership
  Studies reveal that couples who regularly express gratitude toward each other experience:
  • Greater relationship satisfaction
  • Increased emotional intimacy
  • A stronger, more energized sense of partnership

Incorporating gratitude into your daily routine revitalizes both your emotional and physical well-being. It goes beyond strengthening relationships, serving as a pathway to a life rich with vitality, happiness, and meaningful connections. With its power to heal, uplift, and unite, gratitude becomes an essential practice for flourishing in today’s fast-paced world. Let it be the driving force that enhances your connections and energizes your journey toward a vibrant and rewarding life.

Conclusion: Cultivating Vitality Through Gratitude

Creating calm from within is an ongoing journey that requires dedication, practice, and patience. One of the most transformative tools in this process is gratitude. By consciously incorporating gratitude into your daily life, you shift your focus from stress and scarcity to abundance and peace. This simple yet powerful practice has far-reaching benefits, not only calming the mind and spirit but also enhancing your physical health, boosting your immune system, and reducing inflammation.

When gratitude is combined with other practices such as meditation, letting go of limiting behaviors, and mastering your thoughts, you create a life filled with vitality and harmony. The path to your best self is unique, but embracing gratitude as a foundational practice empowers you to navigate it with an open heart and mind. With consistent effort, self-compassion, and a grateful heart, you will discover a more balanced, vibrant, and joyful life—one in which you not only thrive but also inspire others to do the same. Make gratitude your daily practice, and unlock the vitality you’ve been craving!

“If you have enjoyed reading this blog, and want to take a deeper dive, then you will love my new book Create The Vitality You Crave: Epigenetics 101 to Unlock Your Healing Power. You can order on Amazon by clicking here.

P.S. If you have already purchased my book and are reading it, your review would mean the world to me, as it makes Jeff Bezos very happy, and allows others to find my book, too. Thank you!!