At a time like this, what is it that we have to be grateful for?Oops. I meant, at a time like this, what we have to be grateful for is that … .The same words take on vastly different meanings when you recast them just slightly. Keeping this in mind is essential as we strive to come to terms with our new normal.One thing that will only change if we want it to is how often we spare a moment to be thankful to ourselves and for the people around us. We are clearly experiencing VUCA—volatility, uncertainty, complexity and ambiguity. Which makes this the perfect time to show more gratitude.Why Being Grateful MattersExpressing gratitude makes us feel more loved, cared for and hopeful. It produces these benefits because feeling and showing gratitude demands taking a distinctive view of the world as a place where people deserve to be appreciated for what they do and who they are. It also encourages satisfaction with what one has, where one is and what one can do for others.Have you noticed that people who are grateful by default tend not to feel deprived in their lives even if they possess very little? Or how grateful people appreciate what others do, take pleasure in the simple things and, importantly, express gratitude?Expressing Gratitude Builds Emotional ResiliencePhilosophers, moralists are others have considered the important role gratitude plays in daily life for millennia. The English word itself comes from the Latin gratus for pleasing or thankful. In 2003, Robert A. Emmons and Michael E. McCullough defined gratitude as “an emotion, an attitude, a moral virtue, a habit, a personality trait, or a coping response.” In its most simple form, then, to be grateful is to have appreciation and express thankfulness.Let us be grateful to the people who make us happy; they are the charming gardeners who make our souls blossom.— Marcel ProustBeing grateful produces a multitude of positive effects, including promoting positive feelings and instilling a sense of happiness in oneself. And, which matters a lot right now, being grateful builds a person’s emotional resilience.Emotional resilience is the ability to respond well to stressful or unexpected situations and crises. An emotionally resilient person is able to calm and comfort themself after going through a negative experience. Being emotionally resilient means one has an intrinsic motivation and an inner force to hold on to their sense of self and self-worth throughout the downsides of life.Expressing gratitude builds emotional resilience byHelping one see the positive things in life;Quieting negative ruminations;Replacing pessimistic thoughts with optimistic ones;Keeping one grounded and open to accepting the reality of the present situation even if that reality is unwelcome;Enabling one to identify and focus on solutions;Regulating metabolic functions such as heart rate, blood pressure and the production of adrenaline; andSustaining relationships with the people who are there during hard times.What Gratitude Look LikeEmotionally resilient people possess the following positive attributes:Social competence, which is the ability to stand out among others and take charge in challenging situations;Problem-solving, as marked by the ability to focus on finding and implementing solutions;Autonomy, as shown by exercising one’s freedom and asking for the freedom act when doing so is required;Forgiving in nature, which is possessing the power to let go of slights and move on;Empathy, as displayed by seeing situations from other people’s points of view and acknowledging other people’s emotions; andGratefulness, which is being able to see the positive aspects in situations.Expressing gratitude consistently over time boosts happiness and promotes physical and psychological health. Research has shown that gratefulnessSignificantly lowers risks for a range of diagnoses, including major depression, generalized anxiety disorder, phobias and substance abuse disorders.Is linked to eudaimonic well-being, which is a sense that one’s life has meaning and that one is living their life to its fullest.Is strongly and positively correlated with “authentic” living and negatively correlated with self-alienation.Is associated with positive emotions such as contentment, happiness, pride and hope.Helps people take pleasure from positive experiences.Improves relationships with others.On that last point, survey results reported by Jacqui Gabb and Janet Fink in a 2015 issue of the journal Sociology showed that small, everyday things were the most important factors in making long-term romantic relationships work. In a measurable way, then, expressing gratitude acts as a beacon that attracts others. It is most definitely true that you get back what you give of yourself.Get Into the Gratitude HabitShowing gratitude is a selfless act intended to make other people feel appreciated. Gratitude should also be expressed unconditionally.At this point, I can hear you thinking, “I say ‘Thank you’ all the time. Isn’t that enough.”Yes and no. Especially now, it is important to recognize gratitude in ourselves and for the things we are able to do for others. Getting into this mindset will ground us, give us hope and connect us with coworkers and family members.To really understand how this works, imagine your life without the things or people that matter most to you. That one exercise should call forth awareness of the benefits you receive from others in terms of feeling loved and cared for. You should also be ready to focus on people’s positive qualities and contributions.Here are four ways to embody those thoughts.>/p> Commit to JournalingWriting down a few things you are grateful for each day should be easy. Just pay attention to what is good and who is doing good.Fill a Gratitude Jar This is a great thing to do at home and with a partner or family members.Find a jar or box.Decorate it in a way that pleases you and represents good things.Think of at least two things you and whoever else is with you are grateful for. These can be as small as the day’s first cup of coffee or a pleasant phone call.Write down the date and memory, then drop the slip of paper into your jar or box.Do this every day or once a week and occasionally pull out old slips to read them. Save the jar when it fills as a reminder of the positive moments during the first half of 2020.Paint a Gratitude RockFind a smooth, flat rock that can fit in your pocket and carry it around. Yes, a rock. It will not work magic, but it will serve as a constant physical reminder to feel and express gratitude. You can also keep your painted rock on your desk, nightstand or bookshelf. Just make sure it is within your line of sight if it is not on your person. Whenever you see or touch the rock, pause to think about at least one thing for which you are grateful.Write a Gratitude LetterThis will be powerful even if the letter is an email, but definitely do consider taking the time to write out a letter by hand. Either way, be detailed and specific in expressing how grateful you feel for the person you are addressing and for what they did.On a personal note, last summer, out of the blue, I received a note like this from a former student who had taken two of my graduate classes in 2014. Yes, 2014!The note arrived at a time that I was not feeling my best. Reading how what we discussed all those years ago remained meaningful and useful to this woman really lifted my spirits. I felt grateful for her unexpected gratitude.Clearly, gratitude powerfully affects the giver and the receiver. Now, more than ever, let’s cultivate gratefulness. You can never know how far the positive effects will reverberate.