When life feels heavy and the pain of grief or hardship seems too much to bear, there’s one simple practice that can make a real difference: gratitude. It might feel impossible to be thankful when you're struggling, but practising gratitude can become a gentle lifeline—especially in your darkest moments.

You may have heard the saying, what you focus on grows. When we focus only on the pain, it can pull us into a downward spiral. But when we gently turn our attention to moments of goodness, however small, we begin to create an upward spiral of hope and healing.

What Gratitude Really Means

Gratitude isn’t about pretending everything is fine or ignoring how you feel. It’s about acknowledging the small, meaningful things in your life—even while you're grieving. It’s not about forcing a smile but noticing that flicker of light in a dark moment.

The Benefits of Gratitude

Research shows that gratitude can:

• Ease symptoms of depression and anxiety

• Improve your sleep

• Help you manage stress more effectively

• Strengthen your relationships

• Boost your emotional and physical well-being

By actively noticing what you’re thankful for, you train your brain to see both the light and the shadows.

Practising Gratitude in Difficult Times

When you’re grieving or going through a tough time, gratitude can feel far away. And that’s okay. But it’s often during these moments that this practice becomes the most powerful.

Start with the small things:

• A kind message from a friend

• The comfort of a warm drink

• Birds singing outside your window

• A fond memory that brings a smile

• The feel of sunshine on your face

These may seem tiny compared to what you’re facing—but they matter. They remind you that even in pain, beauty still exists.

Simple Ways to Practise Gratitude Daily

You don’t need a lot of time or fancy tools to begin. Here are some gentle, doable ways to build gratitude into your daily life:

1. Keep a Gratitude Journal

Write down one or two things each day that you’re grateful for. Keep it simple and real.

2. Notice the Everyday

Pause and fully enjoy something you often take for granted—your morning cuppa, a deep breath of fresh air, or a smile from a stranger.

3. Express Your Thanks

Say thank you to someone who made a difference. It strengthens your connection and lifts both your spirits.

4. Look for the Silver Linings

If you’re going through something challenging, ask yourself: What can I learn from this? or What’s one good thing that came from this moment?

5. Use Visual Prompts

Stick notes around your home or set reminders on your phone to reflect on something positive each day.

6. Make a “Happy Box”

Fill a small container with sensory items that bring you joy—photos, a favourite scent, a comforting object, uplifting quotes, or even a bit of chocolate. Open it when you need a boost.

Tip: Don’t worry if it feels forced at first. Start small, and let your gratitude practice grow naturally.

How Gratitude Builds Emotional Resilience

Gratitude isn’t just a feel-good moment—it’s a foundation for emotional strength. Over time, it helps you:

• Keep a more balanced perspective when life gets hard

• Build emotional ‘buffers’ to handle stress

• Strengthen your support network through appreciation

• Stay open-minded and resourceful in tough situations

• Grow confidence in your ability to cope and recover

It doesn’t mean ignoring your pain—it means learning to carry it alongside hope and perspective.

The Ripple Effect of Gratitude

When you practise gratitude, it not only helps you—it also touches others. Expressing appreciation makes people feel seen and valued. Over time, this builds a more compassionate and connected community, both at home and at work.

Imagine what could shift in your relationships if gratitude became a daily habit.

Ready to Take the First Step?

If you’d like to bring more gratitude and emotional strength into your life, join the Building Emotional Resilience: 1-Week Challenge.

This free self-care challenge will help you:

• Establish a simple, sustainable gratitude practice

• Identify your personal strengths

• Shift unhelpful thought patterns

• Deepen your connection with others

• Build resilience through mindful habits

It’s a gentle and practical way to begin nurturing your emotional well-being—even in the midst of grief or difficult change.

👉 Click here to join the challenge and take your first step towards building a more resilient, hopeful you.

A Final Thought

You don’t have to do this perfectly. Gratitude is a skill, and like any skill, it gets easier with practice. Just ask yourself:

“What am I grateful for right now?”

In that simple question, you may find the strength to carry on, one small moment at a time.

Looking for more support?

Read my article "Is Unresolved Grief Holding You Back?" and take the free quiz, download the Free Guide: 5 Key Steps When Handling Grief, or book a free discovery call to talk through what you’re going through. You don’t have to face it alone.