October 2018 – Andrea Arthur Owan

Zig Zag Hiking: Making the Climb Easier on the Camino de Santiago

I stood on the side of the rocky path and gasped for breath. My heart pounded so hard I thought my chest might explode. Sweat dribbled down my face and back.

This was brutal!

And I was not enjoying it.

The journey begins—

Chris and I were on our first day of walking the Camino de Santiago. We knew this day would likely be the toughest, although word on the street was that the next day—from Orisson, France to Roncesvalles, Spain—would be just as murderous, if not more so due to the steep elevation gain toward the end and then then precarious descent.

We would start in the medieval French town of St. Jean Pied de Pont, in the Basque country of southern France, at the beginning of the Pyrenees foothills. An elevation of 594 feet above sea level. In 5.1 miles, we would ascend to 3,614 feet.

By car, a 6-minute drive.

By foot, hours.

Not a trek for the faint of heart.

When Pierre, our adorable French bed and breakfast provider, waved his hand in dismissal and said in thickly accented English, “Oh, it is easy. No problem!” I chuckled. He was a strapping twenty-something who looked as though he could jog up and down that mountain all day and not feel tired.

In our giddiness to finally be on The Way after a year of planning, praying and physical preparation, the first mile or so didn’t seem so bad. And the view was gorgeous and the weather perfect, (fog and rain had been forecast for our start day, and we were relishing clear skies and warmth), which distracted us a little from our labors.

But then the real climbing started as we broke from the paved road and headed up the livestock path. We wobbled over and around sharp rocks as we made Z patterns up the switchbacks and stopped often to catch our breaths or adjust the position of our backpacks.

Then I found myself hiding in the shade of a tree, panting and sweating, looking down on all of those pristine white farmhouses with their identical red trim. My enthusiasm plummeted. Everything I had worried about in ascending the Pyrenees was coming to fruition.

Going in afraid—

Frankly, I had been terrified of hiking over those mountains. Hadn’t even wanted to go that route to begin with. I’d wanted to start the journey in Roncesvalles, like most other pilgrims, who seemed to be saner than us. This had been Chris’s idea, and he had pushed for it. “I think it would really add to the experience,” he said. “Make it special” Or something to that effect.

Honestly, I was more than a little miffed he was interjecting his plans into myGod-directed pilgrimage. Shouldn’t Ibe the one making the route decision? Nearly everything I read about those mountains talked about them in terms of the “much-feared” Pyrenees; how deadly they could be in bad weather.

But I caved in and tried to train by walking around our 3000-foot elevation, hilly neighborhood, and in Tucson’s mountains. “Remember, Andrea,” he said. “You live in a city with some of the most rugged mountains in the world. Those Pyrenees won’t be anything compared to them!” Humph, how does he know that? I thought. He’s only seen pictures of them.

His pep talk only dampened my worry for a couple of days. I was so worried about it I had a major meltdown the day before we departed Tucson. (The stress of having to prepare to leave the country for a month, with making sure my elderly mother was provided for and calmed down, didn’t help.)

I sat on the family room couch, pounding my fists on my knees and yelling at Chris about how terrified I was of hiking over the Pyrenees, berating him for how he had pushed me to go over those Pyrenees, and screaming and wailing that I didn’t want to hike over those Pyrenees. Ever!

He’d knelt down before me, gathered my hands in his and apologized. Then he encouraged me by saying that if I didn’t want to go, and it was too rough, we could take a cab over the mountain.

Ha! Now here we were, fulfilling what I had feared: Me and my beaten up knees and nodule-sprinkled lungs weren’t going to make it.

But while you can take the athlete out of the competition, you can’t take the competition out of the athlete. I was already on this mountain and determined to fight on.

After my umpteenth stop to slow my heart rate down, we pressed on. Not long after, Chris must have had a revelation because he padded up behind and whispered in my ear: “Don’t forget your training, Mrs. Owan. You should be zigzagging up this mountain.”

Eureka!!! “You’re right!” I responded. “I’d forgotten. All of my hill work at home, zigzagging up our foothills. Thank you for reminding me!”

My giddiness returned as I shifted my backpack again and re-clasped my hiking poles.

And up I went. Crisscrossing the path, weaving around other pilgrims as I greeted them with a wide smile and hearty “Buen Camino!” (The standard Spanish “howdy do” you give other pilgrims as you pass them.)

My heart rate and breathing slowed even as I leaned heavily on my poles. The walk intensity dropped to a level just above feeling easy. And my confidence and enjoyment levels shot up.

It was then I knew that I was going to make it over those mountains.

And thank Chris for pushing for this route.

Even with all of our panting and water breaks, we maintained a rigorous pace and arrived at the Orisson refuge with plenty of time to shower, wash and hang our clothes, enjoy a hot chocolate on the deck overlooking the rolling pastoral vistas of wheat, Basque sheep, cows, and work horses and village of St. Jean, take a nap and socialize with other pilgrims before the 7:00 PM dinner.

And I didn’t forget my zigzagging the rest of the journey, even on the descents. It saved my decrepit knees from disintegrating and the pilgrimage from potentially ending in disaster.

Why zig zag?

Like a switchback trail that cuts off the slope of a mountain, making it easier to climb or ascend it, (even though it inevitably increases the mileage you walk), zigzagging across a moderate to steep path decreases the slope—and difficulty—of the trail. I even used the technique on narrow trails, zig, zag, zig, zag, zig, zag. Shorter steps. Pivot, walk, pivot, walk. And use your poles to maintain your balance and disperse even more of the load, away from your hips and knees.

Like using ski poles as you zigzag down a mountain.

I encourage you to give it try on your next hike with a tough grade. I’m here to testify that it will likely increase your hiking joy and success rate. And let me know if you notice a difference.

Until next week,

Buen Camino!

(And happy zigzagging!)

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photo by Raphael Biscaldi on unsplash.com

The Social, Psychological, and Neural Effects of Gratitude

Roman statesman, orator and writer, Marcus Tullius Cicero, is credited with saying,

“Gratitude is not only the greatest of all virtues, but is the parent of all others.”

I think Cicero’s point was that gratitude is the source and motivator behind all other virtues. They are driven and fortified by gratitude.

And if that’s the case, then gratitude must be a good parent indeed. Why would I say that?

Because research is showing that gratitude has beneficial results.

Some of gratitude’s effects—

Grateful people are more satisfied with their lives.

Grateful people are happier.

Gratitude is the social glue that nurtures new friendship formation and enriches existing relationships.

Some scientists even believe gratitude supports and strengthens the very foundation of a successful society.

Scientific fields studying gratitude—

While the study and science of gratitude is a relatively new field, the following disciplines are beginning to seriously study it:

psychology
neuroscience
ecology
sociology
medicine

Defining gratitude—

As we noted last week, when you study something at the scientific level, you first need to have a working definition of the subject being studied.

Religions like Judaism, Christianity, Islam, Buddhism, and Hinduism all encourage gratitude, and it has been a popular subject in philosophy.

David Hume, a Scottish philosopher during the period of Enlightenment, considered ingratitude the worst crime a human could commit.

Some consider gratitude a prerequisite for a world or social citizen and contributor to be considered good or moral.

Robert Emmons and Michael McCullough narrowed gratitude down to two working definitions:

1) Gratitude is recognizing one has obtained a positive outcome; and

2) Gratitude is recognizing that there is an external source for this positive outcome.

The addition of the second definition is important because it includes the fact that people can direct their gratitude toward outside influences, like God, fate, nature, etc.

Exploring some of the research evidence—

There is evidence that gratitude can be thought of asn an emotional experience with three hierarchical levels of an:

Affective trait—defined by psychologist Erika Rosenberg as “stable predisposition toward certain types of emotional responding.”

Mood—a disposition that can fluctuate with moments and days

Emotion—a short-term reaction to a particular event

And in theory, the trait can affect a mood and then an emotion. The reverse can also be true, with an emotion affecting a mood and trait. And all three experiences can interact and play off of one another.

And gratefulness can increase your level of gratefulness. It tends to feed on itself and produce more.

But do a motive and self-focus check—

Interestingly enough, if a person does not think a benefactor is really being benevolent in heart with their actions (their motives are suspect), then the gratitude quotient of the receiver drops.

And more self-focused people tend toward feelings of indebtedness (obligation and repayment guilt) and decreased gratitude.

The striving-for-excellence factor—

Researchers Sara Algoe and Jonathan Haidt found evidence suggesting that:

“[gratitude] elevation (a response to moral excellence) motivates pro-social and affiliative behavior, gratitude motivates improved relationships with benefactors, and admiration motivates self-improvement” (2009).

So there you have the interplay of response, affiliating with others, improved relationships, and admiration’s effect on self-improvement. With that in mind, it makes sense that a special mentor who motivates you to moral excellence, pro-social and affiliating relationships and good behavior result in a closer relationship between you and the benefactor/mentor. And that admiration for your mentor motivates you to improve yourself.

The mentoring factor—

That finding reinforces just how important it is for young people and new employees to have mentors, encouragers that motivate them to strive for the best, and to demonstrate gratitude and moral excellence. To know they have someone who cares about them, sees their potential (which we are all born with), and helps us in a positive way to achieve it.

Gratitude and appreciation. Is there a difference?

Another study listed gratitude as one of eight facets of appreciation, which was defined as “acknowledging the value of meaning of something.” But there continues to be a debate among scientists as to whether or not there is a true scientific distinction between gratitude and appreciation.

Gratitude scales—

Scientists have formulated different gratitude scales.

GAC—Gratitude Adjective Checklist, which includes thinking of gratitude in terms of different adjectives you might apply to varying life events:

1) Grateful

2) Thankful

3) Appreciative

GRAT—Gratitude Resentment and Appreciation Test that measures:

1) Your lack of sense of deprivation (or, in reverse, your sense or perception of abundance)

2) Your appreciation for Simple pleasures

3) Your social appreciation

TGS—The Transpersonal Gratitude Scale that has a 16-item gratitude scale; and

Expression of Gratitude in Relationships Measurement

Gratitude and the Brain—

Scientists have used MRIs to measure brain activity and specific types of brain matter. Their findings “suggest that gratitude involving assessing the moral intentions and actions of others is inherently social (or ‘other praising’), and likely provides a sense or feeling of reward too, especially in more grateful people.”

This finding indicates gratitude can be self-perpetuating.

Grateful people may also possess more neural hallmarks of altruism.

Behaviors like keeping a gratefulness journal or simply writing gratitude letters have long lasting, positive effects. Evidently practicing gratitude changes the brain in a way that orients people to feel more rewarded when the person they’re showing gratitude toward is benefiting.

And the great news?

The positive effects were still detected months after the journaling or writing!

Who knew that those thank you letters your mom made you write when you were a kid were good for you, not just the receiver!

Unfortunately, thank you letter writing seems to a rapidly diminishing art among the millennial and younger crowds, which may explain their tendency toward demonstrating more cynicism and ungratefulness.

And what about hormones?

Yet another study found that oxytocin—a hormone connected with social bonding—may also be involved in the production of grateful feelings.

Putting it all into practice—

Several months ago I bought myself a journal I wanted to dedicate solely to gratitude—writing down daily those things or events of the day that made me grateful.

Unfortunately, and fortunately, my first attempts resulted in my filling up so many lines in the journal and taking so much time that I abandoned the effort. But I’m starting it up again and trying to limit myself to three items or events per day. The top three, even though there may be so many more things I could add.

And Chris and I always make it a point of starting our evening prayers with gratitude for events of the day or the last several days, especially if it could be labeled a BIG thank you. As I write this post, it would be the blessing of getting to have brunch with my younger son who was down from Phoenix over the weekend; and for my older son finishing his first PhD thesis draft and turning it in last Saturday morning at 5:00 AM! Other events I could add to those two would be the wonderful weekend Chris and I enjoyed together, especially fixing my canoe and taking it 70 miles south to Lake Patagonia to paddle around, watching the blue herons, loons and ducks navigate the water and wetland area. Even laughing at a few stubborn cows that had infiltrated a campsite and appeared to have no intention of vacating it.

We also make a point of thanking one another for small and big things they have done to help us out or make our lives easier or more enjoyable. Things we appreciate the other person for.

Your turn—

Who could you call this week to thank for something they did for you, or to thank for what they have meant to you—as a mentor, provider, instructor or friend? Make a list and then give at least one person a call.

Or write that person a heartfelt thank you.

Do you have a parent you could thank?

One year Chris called his stepfather, with whom he never had the closest or best relationship, to thank him for teaching him manual skills like basic construction, car maintenance, removing and installing toilets, repairing household items and doing basic electrical wiring, installing hot water heaters and knowing vital handyman skills. His stepfather was overwhelmed and thrilled, to the point that for the first time in Chris’s 50-some years, he told Chris he loved him.

That one act has done much to repair and restore the relationship.

Spend some time thinking and praying about who you could thank, who you could surprise with a thank you note, call or special little gift that says you are thinking about them and they are special to you.

Be generous.

As the research shows, (and the Bible has told us for thousands of years), it is definitely in giving that you receive!

Improve your happiness quotient this week. Show gratitude!

See you back here next week as we look more at gratitude.

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photo by rawpixel on unsplash.com

The Blessings and Lessons in the Repetitive and Mundane

The afternoon and evening routine continued nearly everyday. And we grew to appreciate it.

Just as the repetition of the morning preparation to hit the road and walk for four, five or six hours prepared us for the day, the evening repetition helped us recover from the hiking and rejuvenate for the next day. The line-up almost sounds like a reverse of the morning preparation I explained last Friday.

Afternoon and evening rituals—

Arrive at the city you’ve decided to walk to and locate the albergue, pension, hostel or hotel you plan to stay in, or have made reservations with.
Check in, show them your pilgrim credentials for the official stamp, show them your U.S. passport for identification, pay and locate your room and bed.
Be given the ten-minute spiel about requirements at this particular location: where to deposit your dusty shoes, do and hang your laundry, location for dinner and/or breakfast if they provide it and you’ve paid for it.
Peel off your dripping clothes, take a much-needed shower, change into clean, dry clothes and put on compression socks and sandals. Make sure you check your feet and toes for blisters and attend to anything that looks as though it may become a problem. Trim nails, sand down encroaching calluses, etc.
Wash and dry, or hang, your clothes to dry.
Lie down and put your legs up for a while to reduce the swelling and give them a break. See if you can get a leg massage from your beloved hiking partner! Grab a snack if you want, and since it’s likely to be another four to five hours before dinner. Take this time to journal the day’s events and impressions. A nap was another enjoyable event.
Decide what local churches or sites you want to visit and pad around for a couple of hours as pilgrim-tourists.
Show up on time at the place where the local peregrino dinner is served, meet other pilgrims, and enjoy a lengthy fresh and delicious (no preservative, often fresh out of the garden) meal. Three courses for one low price, of course!
Return to your room and prepare for bed: brush teeth, put on your sleeping attire, make sure you’ve got what you for the next day laid out under your bed or on a table and have packed what you don’t think you’ll be using. If your joints and legs are aching, take an anti-inflammatory or rub a topical anti-inflammatory on them.
Lock all valuables in the available locker.
Lay out your silk sleeping bag and/or sleeping bag liner and any provided blanket, turn out the lights and say your prayers. (Lights out was always by 10:00 PM. Alburgue requirement.

Unexpected benefits—

You’d think this would get old. It didn’t. While we didn’t necessarily develop a relish for living like vagabonds out of our backpacks or sleeping in a different bed every night, the mundane routine provided us with an extraordinary benefit we hadn’t expected.

It cleared our brain for experiencing and focusing on impactful places, events and people.

Our brains were stimulated by the changing terrain and weather, the different languages we heard spoken as we walked, the people we met, the interesting conversations we shared with them and one another, each new church we toured and sat in daily to breathe in history, faith-through-the ages, and God’s spirit.

And it only took two days of hiking for my brain to release the unimportant baggage and celebrate its liberation.

How my normally busy brain responded—

Sitting in the 13^thcentury church in Roncesvalles, listening to the Gregorian chants drifting through the nave, I suddenly realized just how relaxed I was. I wasn’t daydreaming. I didn’t have to wrest my thoughts from a lengthy to-do list, other places I should be. No guilt tormented me for not partaking in some other activity that might seem more important, might make someone else happy, might give a leg-up and edge in life.

Instead, I sat and inhaled deeply of the dampness. The dim light enhanced the relaxed state of my body and mind. But the realization that I could—and was—experiencing such peace ignited a spark of joy in my soul.

And more—

Several days later another revelation hit me: I could remember everything I had eaten for breakfast, lunch and dinner, and remembered what I had done, where I had stayed, the names of the pilgrims I had met and talked with, all the details of every day of my pilgrim journey without having to wade through brain file cabinet of incidental distractions and information. And I was stricken with a bout of giddiness.

It wasn’t my age or health causing me to have foggy-brain forgetfulness. It was my lifestyle bogging down my brain. My lifestyle that caused me to live my life in a fog.

It was then that I vowed to never return to the same-old, same-old when I returned home, no matter how hard life and the world tried to shove me back on that overloaded path.

As we did on the Camino, I vowed to chew on life slowly, savior it like the delicacy that it is.

Keeping it going—

I know it will sometimes be a fight, and that I’ll often have to take a stand. But how could I knowingly and willingly re-cloak myself in harriedness when I had gone through such pains to cast it off?

Certainly there will be stressful moments in my life. That’s unavoidable. But when the stress comes now, which it will without warning, I am more likely to withstand it, analyze it appropriately and take effective steps to diffuse or deal with it. I am not so overwhelmed with life and its events that I am paralyzed by indecision or lack of direction.

Now I can understand why so many want to return to the Camino—The Way—over and over again. Five, six or more trips. Some return to recover what they lost. Others return in an attempt to attain what they never found. Still others repeat the walk to keep the change going, like a refresher course to keep your daily life responses on par with what you learned the first time, the way you want it to always be.

The future—

For us, we can’t wait to return to finish what we started, to keep the feelings and experiences going. To instill and deepen the lessons learned.

People said it would be life changing. I didn’t doubt them for a second.

Now I know just how life changing it can be.

Several Fridays ago I promised to give you some concrete ways I’m making sure we’re staying on track with the new normal. We’ll cover that next week.

Until then, take some time to just sit still this weekend, shut out the concerns and pressures and take in the simple pleasures of your surroundings. Don’t think about or worry about where you’re not; focus on where you are.

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

3 Reasons Why Everyone (Especially Women) Should Use Hiking or Nordic Poles for Trekking or Fitness!

I’m not going to need to use hiking poles until I’m old! That was my thinking, although I wouldn’t have been able to define what “old” was when those thoughts crossed my mind five years ago.

Then I read an article by a guy who writes for a hiking magazine. A young guy, late twenties or early thirties. He thought hiking poles were for wimps or decrepits, too, until he caved in to a friend’s advice and used them to hike the Kalalau Trail on Hawaii’s island of Kauai. He was an instant convert. In the article, he noted how the poles reduced the load on his knees and made the trek easier and more enjoyable. I could relate. Our family hiked part of the Kalaulua Trail a couple of years earlier, and the return trip was murder, for all of us, including the high school and college kids.

I mentioned the article to my older son—25 at the time—who is an avid hiker. He said, “You, know, I would have said the same thing, until I got my poles. (He got poles?!) And now I use them whenever I’m out hiking. They make a huge difference. Lyndsey (his then fiancée, now wife) loves them.”

“Hmmm, maybe I should get some.” As soon as I voiced that thought, he offered to buy a pair for me for my birthday, and I told him that’s a great present! (Which it is!)

So, I got my poles and have rarely walked even our neighborhood since then without at least one in my hand. And then my younger son got me some spiffy ergonomic models from England last year for Christmas. A Camino alumni highly recommended them. I used mine on our Camino last month, and they saved my legs (and maybe my entire body) on more than one occasion. Chris used his poles too. A couple of years ago I bought a pair for him like the kind Parker had given me.

People have stopped me on hikes around Tucson to ask about my poles and why I use them. After the conversations they’re excited about buying a pair for themselves.

Why do I recommend hiking poles foreveryone? I’ll give you my reasons.

3 reasons all hikers (especially women over 50 years) should use hiking poles:

The number reason, hands down.

They save your knees!

When you’re trudging uphill, you can lean on them to reduce the load from your legs and knees. When you’re going downhill, you can do the same. And the downhill is probably the most significant. Negative loading, which happens when you’re going downhill, stresses the muscles and tears up the joints faster than uphill work. (Unless, of course, you’re climbing over big boulders.)

When going downhill, I’ve actually planted my poles (checking to make sure they’re secure in the terrain) and hopped or swung myself over precarious rocks or steps in the trail. I’m not swinging around like a monkey; just taking short swings over obstacles I might risk falling over.

The rocky incline we had to descend the second day into our Camino last month was brutal and could have been excruciating on the knees. Actually, without the poles I think my knees would have called it quits long before I needed them to. Even with my poles, my knees complained. But I was able to use the poles as supports, like ski poles, as I walked sideways and zigzagged down the mountain, almost as a skier might telemark. I was able to move quickly, without as much risk of slipping or falling, which would have been disastrous on the sharp rocks.

Chris commented that in the first two days of walking the Camino he had never leaned on his poles so hard. At times we were bent over close to 45 degrees on the inclines. If you’re expecting your thighs and knees and ankles and feet to sustain that load without some help, you’re going to quickly regret that thought.

Hiking poles help you maintain your balance.

Walking or hiking with poles is a little like having an extra pair of legs. I was amazed at the number of pilgrims walking without poles; and I was just as amazed by the pilgrims who had poles they dragged along the ground behind them. If they didn’t want to use them, they could have shortened them and stowed them in their backpack. But maybe they weren’t in-the-know on how to properly use them. Or they were so exhausted they couldn’t lift their arms.

As long as you’re not leaning on them while walking on a flat surface, poles help you maintain your center of gravity. That’s good for your biomechanics.

And when walking downhill, you lean forward and use your poles like outriggers. This keeps you from leaning backward, which places a tremendous amount of stress on both the knees and low back!

Getting your arms involved gives you more of a full body workout.

Using poles helps strengthen your arms!(Hey, ladies, are you paying attention?) Planting your poles and pulling and pushing with them works both the biceps and triceps, and that means (drum rolllll!) the flappy arms disappear! They’ll be thinner, tighter and better defined. Getting excited about hiking with poles now?)

And getting your arms involved is great for your heart! Upper body exercises get your heart rate moving faster sooner since they’re closer to your heart than your legs.

Using poles also gets the core and abdominals involved, so they’re more likely to get whittled down and tightened up too.

But you have to know how to use them properly and practice with them. Some people aren’t as coordinated as they need to be to use poles efficiently. I’ve provided a couple of YouTube videos to help you get started. (I don’t make anything from referring you to these videos or products.)

Knowhow—

Rick Deutsch uses Nordic walking poles for an everyday fitness program. The poles he recommends are not for hiking, but they—and the techniques he covers in her video—will give you a great workout. Evidently it’s all the rage in Europe. Deutsch says using poles engages 90% of your body rather than just 70% without any poles.

Heather Rhodes, the physical therapist in the second video, is the developer of Pacer Poles and has an entirely different method for the proper use of poles. What you choose will have to do with your fitness goals, activity, and physical limitations.

Go to the Pacer Pole website to learn more about how to use your poles in walking and hiking situations.

And for those of you hardcore types that want to train for a real tough climb, see this REI video on training to climb a 14er, any mountain meeting or exceeding 14,000 feet in elevation. Their training program is awesome!

Either way, get yourself a pair of poles and starting moving!

NEXT WEEK we’ll have a short discussion on another technique to help you navigate hills—up and down—with less difficulty.

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).

Photo by Andrea A Owan

The Science of Gratitude

I have a family member who seems to focus on all the negatives in her life. If she doesn’t have a “big fat problem” to deal with, there doesn’t seem to be anything to focus on, no life purpose. While we occasionally hear her voice words of gratitude, they’re few and far between, and they usually have to do with people being useful to her, rather than “no good to me.”

It’s exhausting emotionally, spiritually and physically, so our time spent with her is limited. She doesn’t see herself as a negative person, but that’s how the rest of the family defines her. Void of a lot of gratitude.

What’s behind being grateful?

Just why do some people seem more naturally grateful than others? Can it be learned through practice? Is there a genetic component to it? What are the best ways to encourage, practice, and develop it? Is it an emotion? Virtue? Behavior?

These are some of the many questions we’ll be exploring together on Meditation Mondays as we approach Thanksgiving here in the United States. We’ll be preparing our hearts for that day, and carrying thankfulness into 2019 with us. And, hopefully, throughout the remainder of our lives.

So let’s get started today with some basics.

Gratitude as a research topic—

Scientists are studying gratefulness, and they’re learning some fascinating things about it. But before they started gratefulness research—a relatively new area in psychology and neuroscience—they had to develop some working definitions. Robert Emmons—considered by some as the world’s leading scientific expert on gratitude—and Michael McCullough whittled gratitude down to 2 definitions, so it could be scientifically studied and quantified. Those definitions are:

“Recognizing one has obtained a positive outcome (from something), and;
Recognizing that there is an external source for the positive outcome.”

They understand that people can possess gratitude for something outside of themselves, something, or someone, like God, fate, nature, etc., as the benefactors.

Some scientists then go on to break gratitude down into 3 categories:

An “affective trait”—are you innately more prone to be grateful as part of your personality?
A mood—Does your overall gratitude level alter throughout the day?
An emotion—Where you experience a temporary spike in gratitude as a result of something positive or beneficial being given to you.

Gratitude and brain science—

Scientists have uncovered areas our brains that express or experience gratitude. And some studies claim to have located possible gratitude genes.

Are there biological roots of gratitude? Why do some people seem naturally inclined to experience and express it? Are their ways you can foster “feelings and expressions of gratitude?”

Some researchers look at gratitude on an evolution spectrum: gratitude and helping one another out strengthens community bonds.

“Feeling” gratitude—

I think most people would say they “feel happy” when they experience gratitude, as though happiness and gratitude go hand-in-glove with one another. But evidently we experience gratitude in different ways and depending upon what kind of personality we have, what our cognitive function or awareness is, and what gender we are. Yes, females and males differ on the gratitude spectrum!

Other ingredients need to be considered too. Like:

Where were you born and where did you grow up; and who were your parents?
Social and cultural mores you grew up or live in.
The religion you learned or follow.
The kind of parenting styles you exposed to.

Benefits—

Scientists have uncovered a multitude of benefits for the grateful.

Grateful people demonstrate greater happiness and life satisfaction.
Grateful people experience less materialism.
Grateful people enjoy both physical and psychological benefits.
Grateful people exhibit a greater resiliency to traumatic events.
Gratefulness may promote the development of other traits we consider virtues, like: patience, humility and wisdom. (Although I would argue that no matter how grateful you are, you cannot enjoy real wisdom without first acknowledging God. More on that in a later post.)

And gratitude appears to inspire people to generosity, kindness and helpfulness. It shores up relationships and may improve work environments by promoting positive attitudes and behavior.

In the following weeks, we’ll dig deeper into all of these and discover how to be grateful people, or more grateful than we already are. To pass it on and encourage and promote the behavior in others.

Until then, I’d encourage you to watch the following 4-minute YouTube video in which University of California—Davis professor, Robert Emmons, reveals 4 encouraging benefits in his presentation: “What Good is Gratitude?”

For more information on gratitude, go to the University of California—Berkeley’s: Greater Good: The Science of a Meaningful Life. They have a wonderful online magazine called Great Good Magazine: Science-Based Insights for a Meaningful Life.

Blessings,

Andrea

May you prosper in all things and be in health, just as your soul prospers (3 John 2).